Program Description
**Core Workout Program** Get abbs yk
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout30 minutes
- CreatedSep 05, 2025 02:01
- Last EditedOct 15, 2025 03:22

Summary
Unleash your core strength with this comprehensive 16-week program designed for dedicated lifters. Committing to five days a week, you'll engage in a variety of targeted exercises, including machine crunches, decline crunches, and Russian twists, all aimed at sculpting and strengthening your abdominal muscles. With a focus on intensity and proper form, this program will help you build a solid foundation for overall fitness while enhancing your core stability. Get ready to transform your midsection and boost your performance in every lift!
Muscle Engagement
Front
Back
MuscleSet
Abs
100%
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
RPE 10
2
Decline Crunch
2
RPE 10
3
Russian Twist (Dumbbell)
2
RPE 10
4
Oblique Crunch
2
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Abs Crunch (Machine)2 Sets
@10
2
Decline Crunch2 Sets
@10
3
Russian Twist (Dumbbell)2 Sets
@10
4
Oblique Crunch2 Sets
@10
Day 2
1
Abs Crunch (Machine)2 Sets
@10
2
Decline Crunch2 Sets
@10
3
Russian Twist (Dumbbell)2 Sets
@10
4
Oblique Crunch2 Sets
@10
Day 3
1
Abs Crunch (Machine)2 Sets
@10
2
Decline Crunch2 Sets
@10
3
Russian Twist (Dumbbell)2 Sets
@10
4
Oblique Crunch2 Sets
@10
Day 4
1
Abs Crunch (Machine)2 Sets
@10
2
Decline Crunch2 Sets
@10
3
Russian Twist (Dumbbell)2 Sets
@10
4
Oblique Crunch2 Sets
@10
Day 5
1
Abs Crunch (Machine)2 Sets
@10
2
Decline Crunch2 Sets
@10
3
Russian Twist (Dumbbell)2 Sets
@10
4
Oblique Crunch2 Sets
@10