Beginner26 days12 workouts

Bench Abs

A 4-week abs and core program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Only a bench needed: flat and incline leg raises, twisting sit-ups, plus planks and bodyweight moves. 4–5 exercises, 3–4 sets; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

4 exercises · 13 sets

Week 1, Mon — Abs A

Lying Leg Raise on Flat Bench
Abs
- 12 reps
- 12 reps
- 12 reps
- 12 reps
Sit-Up
Abs
- 12 reps
- 12 reps
- 12 reps
Планка подъем ног вверх
Legs
- 10 reps
- 10 reps
- 10 reps
Back Extension (Reverse Hyper)
Back
- 10 reps
- 10 reps
- 10 reps

Locked: 11 workouts

Day 34 exercises · 13 sets

Lying Leg Raise on Incline Bench — Abs
Twisting Sit-Up on Incline Bench — Abs
Планка прыжки ноги в стороны — Legs
Sit-Up — Abs

Day 55 exercises · 16 sets

Twisting Sit-Up on Incline Bench — Abs
Lying Leg Raise on Flat Bench — Abs
Планка подъем ног вверх — Legs
Back Extension (Reverse Hyper) — Back
Lying Leg Raise on Incline Bench — Abs

Day 84 exercises · 13 sets

Lying Leg Raise on Flat Bench — Abs
Sit-Up — Abs
Планка подъем ног вверх — Legs
Back Extension (Reverse Hyper) — Back

Day 104 exercises · 13 sets

Lying Leg Raise on Incline Bench — Abs
Twisting Sit-Up on Incline Bench — Abs
Планка прыжки ноги в стороны — Legs
Sit-Up — Abs

Day 125 exercises · 16 sets

Twisting Sit-Up on Incline Bench — Abs
Lying Leg Raise on Flat Bench — Abs
Планка подъем ног вверх — Legs
Back Extension (Reverse Hyper) — Back
Lying Leg Raise on Incline Bench — Abs

Day 154 exercises · 13 sets

Lying Leg Raise on Flat Bench — Abs
Sit-Up — Abs
Планка подъем ног вверх — Legs
Back Extension (Reverse Hyper) — Back

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