Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

4 ratings

Workout Summary

This abs workout routine is designed for one thing and one thing only - to really make your abs POP! Following this abdominal workout plan will pump and tone other muscles besides just your abs but the main focus of every single exercise is blasting fat, toning your core, and helping to develop g... more

This abs workout routine is designed for one thing and one thing only - to really make your abs POP! Following this abdominal workout plan will pump and tone other muscles besides just your abs but the main focus of every single exercise is blasting fat, toning your core, and helping to develop great beach-worthy abs.

Why Focus on Abs?

Is this a serious question? Not only do your abs make up a significant portion of your core, which provides the foundational fitness for your entire body, having that chiseled six-pack look is something that everyone wants!

Improving your core strength has some serious benefits, besides just looking good! Stronger abs help prevent injury with heavy weight training exercises such as squats and deadlifts. You might not think your abs do much in these, but keeping your core tight will improve your form and help save your back

Ready, set, crunch!

This abs workout plan will cut up your lower abs, upper abs, and middle abs.

Having great abs is just as much about having the best "abs diet plan" as it is having the best "abs workout plan" so be sure and check pay close attention to your diet while on this workout. Since every single workout really hits the abs hard, it is important to rest your abs for at least a full day in between workouts.

Variety is key

There are 3 totally different ab workouts per week in this ab workout plan for maximum muscle confusion (and to add some variety to the workout). Supersets are also included for added intensity.

To shred fat even faster then incorporate additional some weight training compound exercises on your "off" days. Developing your six pack is not going to be easy. If it was, everybody would have one!

Get down to business and hit this workout plan hard to make your 6 pack dreams a reality!

Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

4 ratings
Abs Workout Plan

Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

4 ratings

Workout Summary

This abs workout routine is designed for one thing and one thing only - to really make your abs POP! Following this abdominal workout plan will pump and tone other muscles besides just your abs but the main focus of every single exercise is blasting fat, toning your core, and helping to develop g... more

This abs workout routine is designed for one thing and one thing only - to really make your abs POP! Following this abdominal workout plan will pump and tone other muscles besides just your abs but the main focus of every single exercise is blasting fat, toning your core, and helping to develop great beach-worthy abs.

Why Focus on Abs?

Is this a serious question? Not only do your abs make up a significant portion of your core, which provides the foundational fitness for your entire body, having that chiseled six-pack look is something that everyone wants!

Improving your core strength has some serious benefits, besides just looking good! Stronger abs help prevent injury with heavy weight training exercises such as squats and deadlifts. You might not think your abs do much in these, but keeping your core tight will improve your form and help save your back

Ready, set, crunch!

This abs workout plan will cut up your lower abs, upper abs, and middle abs.

Having great abs is just as much about having the best "abs diet plan" as it is having the best "abs workout plan" so be sure and check pay close attention to your diet while on this workout. Since every single workout really hits the abs hard, it is important to rest your abs for at least a full day in between workouts.

Variety is key

There are 3 totally different ab workouts per week in this ab workout plan for maximum muscle confusion (and to add some variety to the workout). Supersets are also included for added intensity.

To shred fat even faster then incorporate additional some weight training compound exercises on your "off" days. Developing your six pack is not going to be easy. If it was, everybody would have one!

Get down to business and hit this workout plan hard to make your 6 pack dreams a reality!

Workout Goals

  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Ab Crunch Machine
  • Medicine Ball
  • Kettlebells
  • Fitness Ball
  • Dumbbells
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Expert
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Obliques / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Obliques / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Obliques / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Obliques / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Glutes / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Stay very strict in moving from one exercise right to the next within a superset, and also stay very strict in keeping to the 1 minute rest period in between each superset.

If you want perfect abs, concentrate on maintaining perfect form. Squeeze your abs tightly when contracting, and engage your core throughout every exercise.

Light stretching is recommended before beginning this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Triceps secondary Hamstrings secondary Hip flexors secondary Chest secondary Biceps secondary Forearms secondary Quads secondary Lats secondary Abs primary Obliques primary Glutes primary Shoulders primary Muscles diagram

Workout Goals

  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Ab Crunch Machine
  • Medicine Ball
  • Kettlebells
  • Fitness Ball
  • Dumbbells
Show All

845 people started this plan

4 Reviews

  • Thumb
    Roro
    almost 4 years ago
    #

    haven't started yet

  • Thumb
    dnyan
    almost 4 years ago
    #

  • Thumb
    Dee
    almost 4 years ago
    #

  • Thumb
    Dennis
    almost 4 years ago
    #

    It's working...

Abs Workout Plan

Workout Goals

  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Ab Crunch Machine
  • Medicine Ball
  • Kettlebells
  • Fitness Ball
  • Dumbbells
Show All

845 people started this plan