Abdos
Your 2-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This gain muscle workout spans over 4 weeks, with 2 workout days per week.
Guidelines
- Hover over the main exercise image to make edits.
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
- Day 1
- Day 2
Dumbbell Ab Twist
Body Weight Ab Crunch
Body Weight Plank
High Pulley Oblique Cable Crunch
Bicycle Crunch
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
Barbell Plate Ab Twist
Body Weight Hanging Leg Raise
Machine Ab Crunch
Cable Woodchop
Russian Twist
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
- Week 1
- Week 2
- Week 3
- Week 4
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1 | 1 | 1 | ||||||||||||
| 2 | 2 | 2 | 2 | ||||||||||||
| 3 | 3 | 3 | 3 |
Aggregated Volume
Weekly Completion
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