MUSCLE GAIN · BEGINNER · BODYWEIGHT · 4 DAYS/WEEK
4-Week Ab Builder workout program
Beginner-friendly ab program — 4-week cycle of 14 progressive ab-and-core workouts. No equipment beyond a mat. Who this is for: lifters new to direct ab training.
The workouts
Day 1 — Abs Foundation A
- Crunch3 × 12
- Reverse Crunch3 × 12
- Plank3 × 20
- Bicycle Crunch2 × 12
Day 2 — Abs Foundation B
- Side Plank3 × 20
- Oblique Crunch3 × 12
- Crunch3 × 12
- Reverse Crunch3 × 12
Day 3 — Core Strength
- Plank3 × 30
- Bicycle Crunch3 × 15
- Reverse Crunch3 × 15
- Side Plank3 × 25
Day 4 — Abs Burn
- Crunch3 × 12
- Oblique Crunch3 × 12
- Reverse Crunch3 × 12
- Plank3 × 30
- Bicycle Crunch3 × 12
Day 5 — Core Endurance
- Plank3 × 45
- Side Plank3 × 30
- Crunch3 × 15
- Decline Crunch3 × 15
Day 6 — Abs + Obliques
- Oblique Crunch3 × 12
- Bicycle Crunch3 × 12
- Crunch3 × 12
- Plank3 × 30
Day 7 — Full Core
- Plank3 × 45
- Bicycle Crunch3 × 15
- Reverse Crunch3 × 15
- Oblique Crunch3 × 15
- Crunch3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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