Free 12-Week Ab Workout Plan PDF for Six-Pack Abs

If you’re looking for an ultimate and effective 12-week ab workout plan to bolster your core strength and sculpt your six-pack abs, you’ve come to the right place.

Recently, I’ve created a 3-month abs workout challenge program for people who want to focus more on abs development.

This workout routine includes various exercises, from beginners to advanced levels.

Whether you’re an athlete, powerlifter, or bodybuilder, you can follow this workout routine to build a sturdy and defined core.

Having a solid core will improve your performance, provide stability to your lower back, help your walk and sit straight, reduces the risk of low back pain and injuries, and improve the appearance of your front upper body.

Workout Summary

12-Week Ab Workout Plan Summary
Program Duration12 Weeks
Frequency3 days a week
Workout duration20-30 minutes/day
Training TypeCircuit Workout
Workout LevelBeginner to Advanced
Suitable forMen and Women

Important tips that can help you use this core workout plan effectively:

  • Warm-up: Doing warm-up exercises before any workout is crucial, including abs. You can do 2-3 minutes of cardio workout to increase your heart rate and oxygen flow. It will also help you improve your workout performance.
  • How to do exercises: The exercises will be done in circuits, meaning you’ll do one exercise after another with little rest in between.
  • Numbers of rounds: It depends on you. However, it’s best to perform two to three rounds in every workout session to feel the work in your abs and obliques.
  • Rest between rounds: You can take 2-5 minutes of rest between rounds so that you can give your best in each round.
  • Consistency matters: It’s a 90-day ab workout program, so it won’t be easy to complete. But if you stay consistent and follow a proper diet, you’ll see visible results.
  • Diet is crucial when it comes to achieving six-pack abs: You can’t have visible abs unless you have a low body fat percentage. So it’s best to consume the right amount of macros depending on your body fat and fitness goal. (See: Low-calorie foods list)
  • Workout modification: If any exercise is challenging for you, replace it with the one you like. Moreover, you can also increase or decrease rest time between rounds and workout duration, depending on your need.

Related: Can Beginners Do Abs Workouts?

12-Week Ab Workout Plan Schedule

Week 1

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15 secondsNo
Tabletop crunches10 reps15-sec
High Plank Toe Touches15 seconds15-sec
Alternate Heel Taps10 taps/side15-sec
Knee to inside elbow plank15 seconds30-sec
Mountain Climbers30 seconds30-sec
Russian Twist15 seconds30-sec
Forearm Front Plank45-60 sec15-sec
Side plank20-sec/side

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Jumping Jacks15-sec
High Knees15-sec15-sec
Reverse Crunches15 reps15-sec
Scissor Kicks15-sec15-sec
Russian Twist15-sec30-sec
Pulse up10 reps30-sec
Side Plank Hip Raise10 reps/side30-sec
Leg Raises10 reps30-sec
Knee to inside elbow plank10 reps/side30-sec
V-up crunches10 reps

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
Bicycle Crunches6 reps/side15-sec
Flutter kick10 reps/side15-sec
Tabletop crunches10 reps15-sec
Leg Raises10 reps30-sec
Forearm Front Plank45-60 seconds30-sec
Bird Dog30 seconds30-sec
Tuck Ups15 reps45-sec
Plank jack10 reps45-sec
Knee to inside elbow plank5 reps/side45-sec

Week 2

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Inchworm30 seconds15-sec
V-Up Crunches10 reps30-sec
Side Plank Hip Raise10 reps/side15-sec
Crunches15 reps30-sec
Hollow Hold Crunches10 reps30-sec
Bird dog30 seconds30-sec
Crossbody Mountain Climber15 seconds30-sec
Side Plank Leg Raise6 reps/side30-sec

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Walking lunge with rotation10 reps/side15-sec
V-up crunches10 reps30-sec
Russian Twist15 seconds30-sec
Knee To Outside Elbow Plank6 reps/side30-sec
Side plank with a reach-under10 reps/side15-sec
Ab Roller10 reps30-sec
Cross-body mountain climber30 seconds30-sec
 Leg Raise static Hold15 seconds30-sec
Windshield Wipers6 reps/side

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
Hanging Knee Raises20 reps15-sec
Air Plunge10 reps15-sec
Tabletop crunches10 reps15-sec
Reverse Crunches20 reps30-sec
Front Plank1-minute30-sec
Single-Leg Tuck-up10 reps/side45-sec
Plank Jack10 reps45-sec
Hollow Body Crunch10 reps

Week 3

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Inchworm15 seconds15-sec
DB Overhead Standing Bend10 reps15-sec
Kneeling Cable Crunches10 reps/side15-sec
Forward Lunges with Rotation15 reps30-sec
Dumbbell Toe Touch Crunch10 reps30-sec
High To Low Cable wood Chop10 reps/side30-sec
Cross-body mountain climber30 seconds45-sec
Side Plank Leg Raise10 reps/side45-sec
Front Plank 1-minute

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Reverse Cable Crunches15 reps15-sec
V-up crunches10 reps15-sec
Russian Twist10 reps15-sec
Hanging Knee Raise15 reps30-sec
Side plank with a reach-under10 reps/side30-sec
Ab Roller10 reps30-sec
DB Side plank hip raise10 reps/side45-sec
Pull-up bar L hang15 seconds45-sec
Windshield Wipers5 reps/side

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Plank Dumbbell Drag5 reps/side15-sec
Tabletop crunches15 reps15-sec
Bird Dog5 reps/side30-sec
Lying Cable Crunches10 reps30-sec
Weighted Plank1-minute30-sec
Single-Leg Tuck-up10 reps/side45-sec
Plank Jack10 reps45-sec
Hollow Body Crunch10 reps

Week 4

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Inchworm15-sec x 215-sec
Lying DB Oblique Twist10 reps15-sec
Decline Cable Crunches10 reps/side15-sec
Landmine Oblique Twist15 reps30-sec
 V-ups10 reps30-sec
Cross-body mountain climber20-seconds30-sec
Alternate Heel Taps10 taps/side45-sec
Ab Wheel Rollout10 reps45-sec
Front Plank 1-minute

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Reverse crunches15 reps15-sec
Flutter Kicks15 seconds15-sec
Russian Twist15 seconds15-sec
Hanging Knee Raise with a DB10 reps30-sec
Dumbbell Plank Rotation6 reps/side30-sec
Hanging Paddle Crunch10 reps30-sec
Dumbbell Side Plank Hip Lift6 reps/side45-sec
Cable Tuck Crunch10 reps45-sec
Windshield Wipers10 reps

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Toes To Bar10 reps15-sec
Lying Cable Leg Raise10 reps15-sec
Bird Dog5 reps/side30-sec
Ab Wheel Rollout10 reps30-sec
Cable Tuck Crunch10 reps30-sec
Single-Leg Cable Crunch10 reps/side45-sec
Pullup bar L hang10 reps45-sec
Hollow Body Crunch10 reps

Week 5

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
DB Forward Lunges with Rotation10 reps/side15-sec
Dumbbell Sit-ups10 reps15-sec
Decline Cable Crunches10 reps15-sec
Weighted Russian Twist10 reps30-sec
Dumbbell Oblique Wipers10 reps30-sec
Cross-body mountain climber10 reps30-sec
Single-arm DB Toe Taps10 reps45-sec
Front Plank1-minute45-sec
Side Plank20-sec/side

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Flutter Kicks15 seconds15-sec
Crossbody Mountain Climbers20 seconds15-sec
High Knees20 seconds15-sec
Hanging Knee Raise15 reps30-sec
Side plank with a reach-under10 reps/side30-sec
Hanging Paddle Crunch10 reps30-sec
Dumbbell Side Plank Hip Lift10 reps/side45-sec
Weighted Lying Leg Raises10 reps45-sec
Floor Windshield Wipers10 reps

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
Dumbbell Reverse Crunches10 reps15-sec
Modified Cable Crunches10 reps15-sec
Hanging Dumbbell Knee Raise10 reps15-sec
Ab Wheel Rollout10 reps30-sec
Cable Tuck Crunch10 reps30-sec
Hanging Knee To Elbow10 reps30-sec
Pullup bar L hang10 reps45-sec
Hollow Body Crunch10 reps

Week 6

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
DB Forward Lunges with Rotation10 reps/side15-sec
Weighted Crunches10 reps15-sec
Decline Cable Crunches10 reps15-sec
 Low to High Cable Woodchop10 reps/side30-sec
Hanging Leg Circles10 reps30-sec
Cross-body mountain climber20 seconds30-sec
Dumbbell Russian Twist10 reps45-sec
Single-arm DB Toe Taps10 reps/side45-sec
Front Plank1-minute45-sec
Side Plank20-sec/side

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Flutter Kicks10 reps15-sec
Crossbody Mountain Climbers10 reps15-sec
Hanging Side Leg Raises10 reps/side15-sec
Hollow hold flutter kicks20 seconds30-sec
Side plank with a reach-under20 seconds30-sec
Hanging Paddle Crunch20 seconds30-sec
Dumbbell Side Plank Hip Lift10 reps/side45-sec
Weighted Lying Leg Raises10 reps45-sec
Floor Windshield Wipers10 reps

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Pallof Press10 reps15-sec
Cocoons10 reps15-sec
Dead Bug Crunches10 reps30-sec
Ab Wheel Rollout10 reps30-sec
Butterfly Sit-Ups10 reps30-sec
Barbell Rollout10 reps45-sec
Pullup bar L hang10 reps45-sec
Hollow Body Crunch10 reps

Week 7

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Inchworm20 seconds15-sec
V-Up Crunches10 reps15-sec
Medicine Ball Mountain Climber10 reps/side15-sec
Crunches15 reps30-sec
Horizontal Cable Woodchop10 reps30-sec
Seated Knee Tucks10 reps30-sec
Plank Knee-To-Elbow10 reps/side45-sec
Landmine Oblique Twist10 reps/side

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Walking lunge with rotation10 reps/side15-sec
Swiss Ball Plate Crunch10 reps15-sec
Boat Pose15 seconds15-sec
Low-Pulley Cable Side Bend10 reps/side30-sec
Side plank with a reach-under10 reps/side30-sec
Ab Roller10 reps30-sec
Cross-body mountain climber30 seconds45-sec
Dumbbell Side Plank Rotation10 reps/side

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
Hanging Knee Raises10 reps15-sec
Air Plunge10 reps15-sec
Tabletop crunches10 reps15-sec
Reverse Crunches10 reps30-sec
Front Plank1- minute30-sec
Butterfly Sit-Ups10 reps30-sec
Single-Leg Tuck-up10 reps/side45-sec
Plank Jack10 reps45-sec
Hollow Body Crunch10 reps

Week 8

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Toes To Bar10 reps15-sec
Dragon Flag6-8 reps15-sec
Bird Dog5 reps/side30-sec
Ab Wheel Rollout10 reps30-sec
Cable Tuck Crunch10 reps30-sec
Single-Leg Cable Crunch10 reps/side45-sec
Pullup bar L hang10 reps45-sec
Hollow Body Crunch10 reps

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Flutter Kicks20 seconds15-sec
Crossbody Mountain Climbers20 seconds15-sec
Hanging Side Leg Raises10 reps/side15-sec
Hollow hold flutter kicks20 seconds30-sec
Side plank with a reach-under10 reps/side30-sec
 High Pulley Cable Side Bend10 reps/side30-sec
Dumbbell Side Plank Hip Lift10 reps/side45-sec
Extended Plank1-minute45-sec
Floor Windshield Wipers10 reps

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Pallof Press10 reps15-sec
Cocoons10 reps15-sec
Dead Bug Crunches10 reps30-sec
Ab Wheel Rollout10 reps30-sec
Butterfly Sit-Ups10 reps30-sec
Barbell Rollout10 reps45-sec
DB Side Plank Rotation10 reps/side45-sec
Hollow Body Crunch10 reps

Week 9

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
DB Forward Lunges with Rotation10 reps/side15-sec
Weighted Crunches10 reps15-sec
Decline Cable Crunches10 reps15-sec
 Low to High Cable Woodchop10 reps/side30-sec
Dragon Flag6-8 reps30-sec
Cross-body mountain climber30 seconds30-sec
Low-Pulley Cable Side Bend10 reps/side45-sec
Single-arm DB Toe Taps10 reps/side45-sec
Weighted Hollow Hold15 seconds45-sec
Side Plank20-sec/side

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Walking lunge with rotation10 reps/side15-sec
Swiss Ball Plate Crunch10 reps15-sec
Boat Pose15 seconds15-sec
Knee To Outside Elbow Plank10 reps/side30-sec
Side plank with a reach-under10 reps/side30-sec
Ab Roller10 reps30-sec
Cross-body mountain climber30 seconds45-sec
 Leg Raise static Hold15 seconds45-sec
Windshield Wipers6 reps/side

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
Hanging Knee Raises10 reps15-sec
Air Plunge10 reps15-sec
Tabletop crunches10 reps15-sec
Reverse Crunches10 reps30-sec
Front Plank1-minute30-sec
Weighted Hollow Hold15 seconds45-sec
Plank Jack10 reps45-sec
Hollow Body Crunch10 reps

Week 10

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Toes To Bar10 reps15-sec
Lying Cable Leg Raise10 reps15-sec
Bird Dog5 reps/side30-sec
Ab Wheel Rollout10 reps30-sec
Cable Tuck Crunch10 reps30-sec
Single-Leg Cable Crunch10 reps/side45-sec
Extended Plank1-min

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Flutter Kicks15 seconds15-sec
Crossbody Mountain Climbers15 seconds15-sec
Hanging Side Leg Raises10 reps/side15-sec
Hollow hold flutter kicks15 seconds30-sec
Dumbbell Plank Rotation10 reps/side30-sec
Hanging Paddle Crunch15 seconds30-sec
Dumbbell Side Plank Hip Lift10 reps/side45-sec
 High Pulley Cable Side Bend10 reps/side45-sec
Floor Windshield Wipers10 reps

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Dragon Flag10 reps15-sec
Cocoons10 reps15-sec
Dead Bug Crunches10 reps30-sec
Ab Wheel Rollout10 reps30-sec
Sliding Knee Tuck10 reps30-sec
Barbell Rollout10 reps45-sec
Weighted Hollow Hold10 reps45-sec
Hollow Body Crunch10 reps

Week 11

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
DB Forward Lunges with Rotation10 reps/side15-sec
Weighted Crunches10 reps15-sec
Decline Cable Crunches10 reps30-sec
 Low to High Cable Woodchop10 reps/side30-sec
Cross-body mountain climber30 seconds45-sec
Landmine Oblique Twist10 reps/side45-sec
Low-Pulley Cable Side Bend10 reps/side45-sec
Front Plank60 seconds15-sec
Side Plank30-sec/side

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Walking lunge with rotation10 reps/side15-sec
Swiss Ball Plate Crunch10 reps15-sec
Boat Pose15 seconds30-sec
Knee To Outside Elbow Plank10 reps/side30-sec
Side plank with a reach-under10 reps/side30-sec
Ab Roller10 reps45-sec
Cross-body mountain climber30 seconds45-sec
Hanging Windshield Wipers6 reps/side45-sec
Low to High cable wood chop6 reps/side

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
Hanging Knee Raises10 reps15-sec
Dragon Flag6 reps15-sec
Tabletop crunches10 reps30-sec
Reverse Crunches10 reps30-sec
Front Plank60 seconds30-sec
Bird Dog10 reps/side45-sec
Sliding Knee Tuck10 reps45-sec
Extended Plank10 reps45-sec
Hollow Body Crunch10 reps

Week 12

Monday – Upper Abs and Oblique

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Toes To Bar8-10 reps15-sec
Lying Cable Leg Raise10 reps30-sec
Bird Dog5 reps, 5 seconds /side30-sec
Ab Wheel Rollout10 reps30-sec
Cable Tuck Crunch10 reps45-sec
Single-Leg Cable Crunch10 reps/side45-sec
Weighted Hollow Hold10 reps45-sec
Hollow Body Crunch10 reps

Wednesday – Lower Abs and Oblique

ExerciseReps/TimeRest
Mountain Climbers15-sec x 215-sec
Flutter Kicks15 seconds15-sec
Crossbody Mountain Climbers15 seconds15-sec
Hanging Side Leg Raises10 reps/side30-sec
Hollow hold flutter kicks10 reps30-sec
Side plank with a reach-under10 reps/side30-sec
Hanging Paddle Crunch10 reps45-sec
High Pulley Cable Side Bend10 reps45-sec
High to Low Cable wood Chop10 reps45-sec
Floor Windshield Wipers6 reps/sideNo

Friday – Upper and Lower Abs

ExerciseReps/TimeRest
Mountain Climber15-sec x 215-sec
High Knees15-sec x 215-sec
Pallof Press10 reps15-sec
Dragon Flag5 reps30-sec
Dead Bug Crunches10 reps30-sec
Ab Wheel Rollout10 reps30-sec
Butterfly Sit-Ups10 reps45-sec
Barbell Rollout10 reps45-sec
Sliding Knee Tuck10 reps45-sec
Hollow Body Crunch10 reps

12-Week Bodybuilding Abs Workout PDF

Frequently Asked Questions (FAQs)

Can you build abs in 12 weeks?

This workout plan will surely help you build a powerful core but whether your abs will be visible or not depends on your fat percentage. The lower the body fat percentage the better visibility of your abs will be.

Should you train abs after or before weight training?

It’s best to train your abs after weight training or individually on separate days.

What’s the best time to do abs training?

You can train your abs whenever is suitable for you but make sure your stomach isn’t loaded with calories. You can also check out this detailed article about the best time to work out abs.

Will this ab workout program reduce fats?

This core workout program will not directly reduce your stomach fats, but if you combine this with a calorie-deficit diet and maintain your macros, then you may able to shed some excess fats.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.