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 Program Duration 12 Weeks Frequency 3 days a week Workout duration 20-30 minutes/day Training Type Circuit Workout Workout Level Beginner to Advanced Suitable for Men 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 Wednesday – Lower Abs and Oblique Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec Bicycle Crunches 6 reps/side 15-sec Flutter kick 10 reps/side 15-sec Tabletop crunches 10 reps 15-sec Leg Raises 10 reps 30-sec Forearm Front Plank 45-60 seconds 30-sec Bird Dog 30 seconds 30-sec Tuck Ups 15 reps 45-sec Plank jack 10 reps 45-sec Knee to inside elbow plank 5 reps/side 45-sec
Week 2 Monday – Upper Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Inchworm 30 seconds 15-sec V-Up Crunches 10 reps 30-sec Side Plank Hip Raise 10 reps/side 15-sec Crunches 15 reps 30-sec Hollow Hold Crunches 10 reps 30-sec Bird dog 30 seconds 30-sec Crossbody Mountain Climber 15 seconds 30-sec Side Plank Leg Raise 6 reps/side 30-sec
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Walking lunge with rotation 10 reps/side 15-sec V-up crunches 10 reps 30-sec Russian Twist 15 seconds 30-sec Knee To Outside Elbow Plank 6 reps/side 30-sec Side plank with a reach-under 10 reps/side 15-sec Ab Roller 10 reps 30-sec Cross-body mountain climber 30 seconds 30-sec Leg Raise static Hold 15 seconds 30-sec Windshield Wipers 6 reps/side –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec Hanging Knee Raises 20 reps 15-sec Air Plunge 10 reps 15-sec Tabletop crunches 10 reps 15-sec Reverse Crunches 20 reps 30-sec Front Plank 1-minute 30-sec Single-Leg Tuck-up 10 reps/side 45-sec Plank Jack 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 3 Monday – Upper Abs and Oblique
Wednesday – Lower Abs and Oblique
Friday – Upper and Lower Abs
Week 4 Monday – Upper Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Inchworm 15-sec x 2 15-sec Lying DB Oblique Twist 10 reps 15-sec Decline Cable Crunches 10 reps/side 15-sec Landmine Oblique Twist 15 reps 30-sec V-ups 10 reps 30-sec Cross-body mountain climber 20-seconds 30-sec Alternate Heel Taps 10 taps/side 45-sec Ab Wheel Rollout 10 reps 45-sec Front Plank 1-minute –
Wednesday – Lower Abs and Oblique
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Toes To Bar 10 reps 15-sec Lying Cable Leg Raise 10 reps 15-sec Bird Dog 5 reps/side 30-sec Ab Wheel Rollout 10 reps 30-sec Cable Tuck Crunch 10 reps 30-sec Single-Leg Cable Crunch 10 reps/side 45-sec Pullup bar L hang 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 5 Monday – Upper Abs and Oblique
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Flutter Kicks 15 seconds 15-sec Crossbody Mountain Climbers 20 seconds 15-sec High Knees 20 seconds 15-sec Hanging Knee Raise 15 reps 30-sec Side plank with a reach-under 10 reps/side 30-sec Hanging Paddle Crunch 10 reps 30-sec Dumbbell Side Plank Hip Lift 10 reps/side 45-sec Weighted Lying Leg Raises 10 reps 45-sec Floor Windshield Wipers 10 reps –
Friday – Upper and Lower Abs
Week 6 Monday – Upper Abs and Oblique
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Flutter Kicks 10 reps 15-sec Crossbody Mountain Climbers 10 reps 15-sec Hanging Side Leg Raises 10 reps/side 15-sec Hollow hold flutter kicks 20 seconds 30-sec Side plank with a reach-under 20 seconds 30-sec Hanging Paddle Crunch 20 seconds 30-sec Dumbbell Side Plank Hip Lift 10 reps/side 45-sec Weighted Lying Leg Raises 10 reps 45-sec Floor Windshield Wipers 10 reps –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Pallof Press 10 reps 15-sec Cocoons 10 reps 15-sec Dead Bug Crunches 10 reps 30-sec Ab Wheel Rollout 10 reps 30-sec Butterfly Sit-Ups 10 reps 30-sec Barbell Rollout 10 reps 45-sec Pullup bar L hang 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 7 Monday – Upper Abs and Oblique Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Inchworm 20 seconds 15-sec V-Up Crunches 10 reps 15-sec Medicine Ball Mountain Climber 10 reps/side 15-sec Crunches 15 reps 30-sec Horizontal Cable Woodchop 10 reps 30-sec Seated Knee Tucks 10 reps 30-sec Plank Knee-To-Elbow 10 reps/side 45-sec Landmine Oblique Twist 10 reps/side –
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Walking lunge with rotation 10 reps/side 15-sec Swiss Ball Plate Crunch 10 reps 15-sec Boat Pose 15 seconds 15-sec Low-Pulley Cable Side Bend 10 reps/side 30-sec Side plank with a reach-under 10 reps/side 30-sec Ab Roller 10 reps 30-sec Cross-body mountain climber 30 seconds 45-sec Dumbbell Side Plank Rotation 10 reps/side –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec Hanging Knee Raises 10 reps 15-sec Air Plunge 10 reps 15-sec Tabletop crunches 10 reps 15-sec Reverse Crunches 10 reps 30-sec Front Plank 1- minute 30-sec Butterfly Sit-Ups 10 reps 30-sec Single-Leg Tuck-up 10 reps/side 45-sec Plank Jack 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 8 Monday – Upper Abs and Oblique
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Toes To Bar 10 reps 15-sec Dragon Flag 6-8 reps 15-sec Bird Dog 5 reps/side 30-sec Ab Wheel Rollout 10 reps 30-sec Cable Tuck Crunch 10 reps 30-sec Single-Leg Cable Crunch 10 reps/side 45-sec Pullup bar L hang 10 reps 45-sec Hollow Body Crunch 10 reps –
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Flutter Kicks 20 seconds 15-sec Crossbody Mountain Climbers 20 seconds 15-sec Hanging Side Leg Raises 10 reps/side 15-sec Hollow hold flutter kicks 20 seconds 30-sec Side plank with a reach-under 10 reps/side 30-sec High Pulley Cable Side Bend 10 reps/side 30-sec Dumbbell Side Plank Hip Lift 10 reps/side 45-sec Extended Plank 1-minute 45-sec Floor Windshield Wipers 10 reps –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Pallof Press 10 reps 15-sec Cocoons 10 reps 15-sec Dead Bug Crunches 10 reps 30-sec Ab Wheel Rollout 10 reps 30-sec Butterfly Sit-Ups 10 reps 30-sec Barbell Rollout 10 reps 45-sec DB Side Plank Rotation 10 reps/side 45-sec Hollow Body Crunch 10 reps –
Week 9 Monday – Upper Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec DB Forward Lunges with Rotation 10 reps/side 15-sec Weighted Crunches 10 reps 15-sec Decline Cable Crunches 10 reps 15-sec Low to High Cable Woodchop 10 reps/side 30-sec Dragon Flag 6-8 reps 30-sec Cross-body mountain climber 30 seconds 30-sec Low-Pulley Cable Side Bend 10 reps/side 45-sec Single-arm DB Toe Taps 10 reps/side 45-sec Weighted Hollow Hold 15 seconds 45-sec Side Plank 20-sec/side –
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Walking lunge with rotation 10 reps/side 15-sec Swiss Ball Plate Crunch 10 reps 15-sec Boat Pose 15 seconds 15-sec Knee To Outside Elbow Plank 10 reps/side 30-sec Side plank with a reach-under 10 reps/side 30-sec Ab Roller 10 reps 30-sec Cross-body mountain climber 30 seconds 45-sec Leg Raise static Hold 15 seconds 45-sec Windshield Wipers 6 reps/side –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec Hanging Knee Raises 10 reps 15-sec Air Plunge 10 reps 15-sec Tabletop crunches 10 reps 15-sec Reverse Crunches 10 reps 30-sec Front Plank 1-minute 30-sec Weighted Hollow Hold 15 seconds 45-sec Plank Jack 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 10 Monday – Upper Abs and Oblique
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Toes To Bar 10 reps 15-sec Lying Cable Leg Raise 10 reps 15-sec Bird Dog 5 reps/side 30-sec Ab Wheel Rollout 10 reps 30-sec Cable Tuck Crunch 10 reps 30-sec Single-Leg Cable Crunch 10 reps/side 45-sec Extended Plank 1-min –
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Flutter Kicks 15 seconds 15-sec Crossbody Mountain Climbers 15 seconds 15-sec Hanging Side Leg Raises 10 reps/side 15-sec Hollow hold flutter kicks 15 seconds 30-sec Dumbbell Plank Rotation 10 reps/side 30-sec Hanging Paddle Crunch 15 seconds 30-sec Dumbbell Side Plank Hip Lift 10 reps/side 45-sec High Pulley Cable Side Bend 10 reps/side 45-sec Floor Windshield Wipers 10 reps –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Dragon Flag 10 reps 15-sec Cocoons 10 reps 15-sec Dead Bug Crunches 10 reps 30-sec Ab Wheel Rollout 10 reps 30-sec Sliding Knee Tuck 10 reps 30-sec Barbell Rollout 10 reps 45-sec Weighted Hollow Hold 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 11 Monday – Upper Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec DB Forward Lunges with Rotation 10 reps/side 15-sec Weighted Crunches 10 reps 15-sec Decline Cable Crunches 10 reps 30-sec Low to High Cable Woodchop 10 reps/side 30-sec Cross-body mountain climber 30 seconds 45-sec Landmine Oblique Twist 10 reps/side 45-sec Low-Pulley Cable Side Bend 10 reps/side 45-sec Front Plank 60 seconds 15-sec Side Plank 30-sec/side –
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Walking lunge with rotation 10 reps/side 15-sec Swiss Ball Plate Crunch 10 reps 15-sec Boat Pose 15 seconds 30-sec Knee To Outside Elbow Plank 10 reps/side 30-sec Side plank with a reach-under 10 reps/side 30-sec Ab Roller 10 reps 45-sec Cross-body mountain climber 30 seconds 45-sec Hanging Windshield Wipers 6 reps/side 45-sec Low to High cable wood chop 6 reps/side –
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec Hanging Knee Raises 10 reps 15-sec Dragon Flag 6 reps 15-sec Tabletop crunches 10 reps 30-sec Reverse Crunches 10 reps 30-sec Front Plank 60 seconds 30-sec Bird Dog 10 reps/side 45-sec Sliding Knee Tuck 10 reps 45-sec Extended Plank 10 reps 45-sec Hollow Body Crunch 10 reps –
Week 12 Monday – Upper Abs and Oblique Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Toes To Bar 8-10 reps 15-sec Lying Cable Leg Raise 10 reps 30-sec Bird Dog 5 reps, 5 seconds /side 30-sec Ab Wheel Rollout 10 reps 30-sec Cable Tuck Crunch 10 reps 45-sec Single-Leg Cable Crunch 10 reps/side 45-sec Weighted Hollow Hold 10 reps 45-sec Hollow Body Crunch 10 reps –
Wednesday – Lower Abs and Oblique
Exercise Reps/Time Rest Mountain Climbers 15-sec x 2 15-sec Flutter Kicks 15 seconds 15-sec Crossbody Mountain Climbers 15 seconds 15-sec Hanging Side Leg Raises 10 reps/side 30-sec Hollow hold flutter kicks 10 reps 30-sec Side plank with a reach-under 10 reps/side 30-sec Hanging Paddle Crunch 10 reps 45-sec High Pulley Cable Side Bend 10 reps 45-sec High to Low Cable wood Chop 10 reps 45-sec Floor Windshield Wipers 6 reps/side No
Friday – Upper and Lower Abs
Exercise Reps/Time Rest Mountain Climber 15-sec x 2 15-sec High Knees 15-sec x 2 15-sec Pallof Press 10 reps 15-sec Dragon Flag 5 reps 30-sec Dead Bug Crunches 10 reps 30-sec Ab Wheel Rollout 10 reps 30-sec Butterfly Sit-Ups 10 reps 45-sec Barbell Rollout 10 reps 45-sec Sliding Knee Tuck 10 reps 45-sec Hollow Body Crunch 10 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.
