Abs program: functional core and visible six-pack
Complete abs program: crunches, planks, hanging leg raises. Build a strong, visible core with 8-week progression.
Why this program?
A visible six-pack needs two things: a low body-fat percentage (nutrition) and abs developed enough to show (training). This program handles the training side: progressive overload on core work, mixing flexion movements (crunch, leg raise) and isometrics (plank, dead bug). No 100-crunch marathons: quality over quantity.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Hanging leg raise | 4 | 8–12 |
| Cable crunch | 4 | 10–15 |
| Plank | 3 | 45–60s |
| Side plank | 3 | 30–45s/side |
| Dead bug | 3 | 10–12/side |
| Ab wheel rollout | 3 | 8–12 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
Can I get a six-pack without cutting body fat?
No. Abs need to be visible via low body fat (10–12% men, 18–20% women). Training builds them; nutrition reveals them.
How often to train abs?
2–3 times per week. Abs recover fast, so more frequency is fine — but not daily. Load progression matters as much as with any other muscle.
Are crunches bad for the lower back?
Poorly done, yes. Well done, no. Keep the low back neutral, don't pull on the neck, control the descent.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries