Strength Building Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Strength Building Abs Workout Plan

Strength Building Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Strength Building Abs Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Strength Building Back, Biceps & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
Hamstrings / Intermediate
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
Traps / Beginner
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
--
--
2 sets, 8 reps, 02:00 rest
2 8 02:00
--
--
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
--
--
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The reps and sets are set low because the goal is to lift very heavy weight. For those who struggle mentally with high reps, this abs workout plan should really help. Weight training is 75% mental and 25% physical. If you can master the mental part then you will see tremendous results. Get focuses, plug in an iPod, and lift some heavy weight!!

*Medicine Ball: Choose a medium to heavy ball.

Form is key on all these exercises. Don't cheat yourself and perform it half way.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Want to build a rock hard set of abs while incorporating strength training? Are you tired of performing crunches and sit-ups to no avail? The goal of this workout plan is to quickly and effectively sculpt a ripped 6-pack and powerful core while complementing with powerlifting and Olympic strength... more

Want to build a rock hard set of abs while incorporating strength training? Are you tired of performing crunches and sit-ups to no avail? The goal of this workout plan is to quickly and effectively sculpt a ripped 6-pack and powerful core while complementing with powerlifting and Olympic strength training.

This is an extremely accessible workout, designed for anyone from amateur to advanced level weight training education with access to traditional weightlifting equipment, particularly a barbell, bench, medicine ball, and fitness ball. This plan finds a unique balance between explosive push and pull powerlifting exercises, dynamic Olympic weightlifting techniques, and superset fitness exercises all geared towards strengthening the core and defining 6-pack abs.

Each day of the Strength Building Abs Workout Plan follows a similar structure: several high weight/low repetition strength training exercises followed by a high-intensity core-focused superset. This abs plan is relatively light on time demand, having only three workouts per week compounded with fewer reps and supersets. However, the core intensity of the workout is very high. Every abs workout requires core strength for stabilization in the strength training exercises and brings out core definition in the high-intensity core supersets.

The first abs workout of the week focuses on back and bicep strength training with rack pull and deadlift powerlifts, bicep isolation curls, and chin-ups for muscle group integration. With fewer sets and fewer reps each, these exercises are meant to improve muscle strength, so heavier weights and near maxes should be used. Ensure that the core is properly engaged and do NOT heavily arch the back in the rack pull and deadlift to maximize the benefit of the workout and avoid injury. For the medicine ball core superset, use a medicine ball weight that is comfortable enough to finish the superset without sacrificing proper form. This medicine ball superset is a great lowers abs exercise as well as building the upper abs, and obliques.

The second abs workout of the week focuses on leg and shoulder strength training with squat and press powerlifts and Olympic power cleans. If unfamiliar with the form of the Arnold press, power clean, and lateral raise, begin with a lower weight to ensure that technique engages the hips, lower abs, and obliques to avoid injury. For the core superset, maintain stable contact with the fitness ball at all times. The wall push is very important for the dying bug to ensure that the small of the back in contact with the floor, forcing abs to be constantly flexed. This superset is not as dynamic as that in the first abs workout, but it engages far more core muscle groups, including the lower abs, obliques, and lower back.

The third abs workout of the week focuses on chest and tricep strength training with various press powerlifts. The core superset combines very dynamic torque and twist exercises with static planks. Supersetting these different combinations of exercises ensures optimum six pack ab definition.

If followed properly and complemented with appropriate supplements, a well-defined 6-pack and great muscle strength can be built in only 30 days. Check out the recommended supplements for tremendous results that can be accomplished far sooner than without supplementing. Remember, nutrition is more than half the battle, your body needs to replenish itself with good, quality nutrients. Don't wait any longer! Start following this Strength Building Abs Workout Plan today!

Strength Building Legs, Shoulders, & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
Quads / Expert
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
Quads / Intermediate
2 sets, 5 reps, 02:00 rest
2 5 -- 02:00
--
--
2 sets, 5 reps, 02:00 rest
2 5 -- 02:00
--
--
2 sets, 5 reps, 01:00 rest
2 5 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 00:00:30
2 00:00:30 --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The reps and sets are set low because the goal is to lift very heavy weight. For those who struggle mentally with high reps, this abs workout plan should really help. Weight training is 75% mental and 25% physical. If you can master the mental part then you will see tremendous results. Get focuses, plug in an iPod, and lift some heavy weight!!

For this abs workout the exercises are not the traditional ab exercises that most people perform. Take some time and get the form down correctly before diving right in.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Want to build a rock hard set of abs while incorporating strength training? Are you tired of performing crunches and sit-ups to no avail? The goal of this workout plan is to quickly and effectively sculpt a ripped 6-pack and powerful core while complementing with powerlifting and Olympic strength... more

Want to build a rock hard set of abs while incorporating strength training? Are you tired of performing crunches and sit-ups to no avail? The goal of this workout plan is to quickly and effectively sculpt a ripped 6-pack and powerful core while complementing with powerlifting and Olympic strength training.

This is an extremely accessible workout, designed for anyone from amateur to advanced level weight training education with access to traditional weightlifting equipment, particularly a barbell, bench, medicine ball, and fitness ball. This plan finds a unique balance between explosive push and pull powerlifting exercises, dynamic Olympic weightlifting techniques, and superset fitness exercises all geared towards strengthening the core and defining 6-pack abs.

Each day of the Strength Building Abs Workout Plan follows a similar structure: several high weight/low repetition strength training exercises followed by a high-intensity core-focused superset. This abs plan is relatively light on time demand, having only three workouts per week compounded with fewer reps and supersets. However, the core intensity of the workout is very high. Every abs workout requires core strength for stabilization in the strength training exercises and brings out core definition in the high-intensity core supersets.

The first abs workout of the week focuses on back and bicep strength training with rack pull and deadlift powerlifts, bicep isolation curls, and chin-ups for muscle group integration. With fewer sets and fewer reps each, these exercises are meant to improve muscle strength, so heavier weights and near maxes should be used. Ensure that the core is properly engaged and do NOT heavily arch the back in the rack pull and deadlift to maximize the benefit of the workout and avoid injury. For the medicine ball core superset, use a medicine ball weight that is comfortable enough to finish the superset without sacrificing proper form. This medicine ball superset is a great lowers abs exercise as well as building the upper abs, and obliques.

The second abs workout of the week focuses on leg and shoulder strength training with squat and press powerlifts and Olympic power cleans. If unfamiliar with the form of the Arnold press, power clean, and lateral raise, begin with a lower weight to ensure that technique engages the hips, lower abs, and obliques to avoid injury. For the core superset, maintain stable contact with the fitness ball at all times. The wall push is very important for the dying bug to ensure that the small of the back in contact with the floor, forcing abs to be constantly flexed. This superset is not as dynamic as that in the first abs workout, but it engages far more core muscle groups, including the lower abs, obliques, and lower back.

The third abs workout of the week focuses on chest and tricep strength training with various press powerlifts. The core superset combines very dynamic torque and twist exercises with static planks. Supersetting these different combinations of exercises ensures optimum six pack ab definition.

If followed properly and complemented with appropriate supplements, a well-defined 6-pack and great muscle strength can be built in only 30 days. Check out the recommended supplements for tremendous results that can be accomplished far sooner than without supplementing. Remember, nutrition is more than half the battle, your body needs to replenish itself with good, quality nutrients. Don't wait any longer! Start following this Strength Building Abs Workout Plan today!

Strength Building Chest, Triceps, & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Expert
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
Chest / Beginner
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
Triceps / Beginner
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
--
--
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
--
--
2 sets, 4 reps, 02:00 rest
2 4 -- 02:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 00:00:45
2 00:00:45 --:--
--
--
2 sets, 00:00:45, 01:00 rest
2 00:00:45 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The reps and sets are set low because the goal is to lift very heavy weight. For those who struggle mentally with high reps, this abs workout plan should really help. Weight training is 75% mental and 25% physical. If you can master the mental part then you will see tremendous results. Get focuses, plug in an iPod, and lift some heavy weight!!

Form is key on all these exercises. Don't cheat yourself and perform it half way.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Want to build a rock hard set of abs while incorporating strength training? Are you tired of performing crunches and sit-ups to no avail? The goal of this workout plan is to quickly and effectively sculpt a ripped 6-pack and powerful core while complementing with powerlifting and Olympic strength... more

Want to build a rock hard set of abs while incorporating strength training? Are you tired of performing crunches and sit-ups to no avail? The goal of this workout plan is to quickly and effectively sculpt a ripped 6-pack and powerful core while complementing with powerlifting and Olympic strength training.

This is an extremely accessible workout, designed for anyone from amateur to advanced level weight training education with access to traditional weightlifting equipment, particularly a barbell, bench, medicine ball, and fitness ball. This plan finds a unique balance between explosive push and pull powerlifting exercises, dynamic Olympic weightlifting techniques, and superset fitness exercises all geared towards strengthening the core and defining 6-pack abs.

Each day of the Strength Building Abs Workout Plan follows a similar structure: several high weight/low repetition strength training exercises followed by a high-intensity core-focused superset. This abs plan is relatively light on time demand, having only three workouts per week compounded with fewer reps and supersets. However, the core intensity of the workout is very high. Every abs workout requires core strength for stabilization in the strength training exercises and brings out core definition in the high-intensity core supersets.

The first abs workout of the week focuses on back and bicep strength training with rack pull and deadlift powerlifts, bicep isolation curls, and chin-ups for muscle group integration. With fewer sets and fewer reps each, these exercises are meant to improve muscle strength, so heavier weights and near maxes should be used. Ensure that the core is properly engaged and do NOT heavily arch the back in the rack pull and deadlift to maximize the benefit of the workout and avoid injury. For the medicine ball core superset, use a medicine ball weight that is comfortable enough to finish the superset without sacrificing proper form. This medicine ball superset is a great lowers abs exercise as well as building the upper abs, and obliques.

The second abs workout of the week focuses on leg and shoulder strength training with squat and press powerlifts and Olympic power cleans. If unfamiliar with the form of the Arnold press, power clean, and lateral raise, begin with a lower weight to ensure that technique engages the hips, lower abs, and obliques to avoid injury. For the core superset, maintain stable contact with the fitness ball at all times. The wall push is very important for the dying bug to ensure that the small of the back in contact with the floor, forcing abs to be constantly flexed. This superset is not as dynamic as that in the first abs workout, but it engages far more core muscle groups, including the lower abs, obliques, and lower back.

The third abs workout of the week focuses on chest and tricep strength training with various press powerlifts. The core superset combines very dynamic torque and twist exercises with static planks. Supersetting these different combinations of exercises ensures optimum six pack ab definition.

If followed properly and complemented with appropriate supplements, a well-defined 6-pack and great muscle strength can be built in only 30 days. Check out the recommended supplements for tremendous results that can be accomplished far sooner than without supplementing. Remember, nutrition is more than half the battle, your body needs to replenish itself with good, quality nutrients. Don't wait any longer! Start following this Strength Building Abs Workout Plan today!

67 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Incline Bench
  • Leg Press Machine
  • Chin-Up Bar
Show All

No Reviews yet.

Strength Building Abs Workout Plan

67 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine
  • Incline Bench
  • Leg Press Machine
  • Chin-Up Bar
Show All