Gym workout plan
Gym Ab Workout
Written by the GymStreak coaching teamUpdated
- Days
- 2–3 days a week
- Session
- 10–15 min, after lifting
- Level
- Beginner to intermediate
- Equipment
- Cable machine, pull-up bar, bench
The short answer
Train your abs like any other muscle: 2–3 short sessions a week after your main workout, 3 exercises of 2–3 sets each, 8–15 reps or 20–45 second holds, and more weight or reps as they get easier. Mix a crunch, a leg raise and a plank or rollout. Ab exercises build the muscles but don’t burn the fat on top of them: in a 6-week trial, ab training alone didn’t reduce belly fat (Vispute et al., 2011).
01 / Who it’s for
Who this plan is for
- Gym-goers who want a short, structured core routine to add to the end of their workouts.
- People who do random ab exercises and want a plan they can progress like their other lifts.
Probably not the best fit if
- People hoping ab exercises will burn belly fat: that comes from your overall diet and activity. Start with the TDEE calculator if fat loss is the goal.
- Anyone with back pain that gets worse with crunches, leg raises or rollouts: see a doctor or physiotherapist first.
02 / Schedule
Weekly schedule
| Day | Session |
|---|---|
| Mon | Your workout, then ab session A |
| Tue | Your workout or rest |
| Wed | Your workout, then ab session B |
| Thu | Your workout or rest |
| Fri | Your workout, then ab session A |
| Sat | Rest |
| Sun | Rest |
Alternate the sessions, so next week is B, A, B. If you train 2 days a week, do A on one and B on the other. Do your ab work after squats, deadlifts and presses, not before, so your core isn’t tired when you need to brace.
03 / The workouts
The workouts
Warm-up
- Your main workout is the warm-up. If you train abs on their own, do 5 minutes of easy cardio first.
- Do the first exercise once with a light weight or an easier version before your first real set.
Ab session A
Crunch, leg raise, plank
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Crunch | 3 | 10–15 | 60 s |
| Hanging Leg RaiseToo hard? Start with lying leg raises or the reverse crunch. | 3 | 8–12 | 60 s |
| Plank | 2–3 | 30–45 s | 45 s |
Ab session B
Rotation, rollout, side plank
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| WoodchopOn the cable machine: turn from your hips and upper back. | 3 | 10–12 each side | 60 s |
| Barbell Ab RolloutRoll out only as far as you can without your lower back sagging. Beginners: dead bug, 8–10 each side. | 3 | 6–10 | 60–90 s |
| Side Bridge | 2 | 20–40 s each side | 45 s |
Tap any exercise for step-by-step form cues and the muscles it works.
04 / How hard
How hard to train
- On the cable crunch and woodchop, pick a weight you can move for the bottom of the rep range with about 1–3 reps in reserve. See reps in reserve.
- On bodyweight moves (leg raises, rollouts), pick the version that lets you finish the set in the rep range with clean form.
- Move slowly and stop the set when your lower back starts to arch or your hips swing.
05 / Progression
Progression rules
- Cable exercises: use double progression. Add reps until you reach the top of the range on every set, then add the smallest weight step and go back to the bottom of the range.
- Leg raises and rollouts: add reps first, then make the movement harder: straight legs instead of bent knees, or a longer rollout.
- Planks and side planks: add 5–10 seconds a week. Once you can hold 60 seconds with good form, move to a harder exercise such as the rollout rather than holding longer.
This plan is general fitness guidance, not medical advice. If you have a health condition, an injury, are pregnant or are new to exercise and unsure, check with a doctor or physiotherapist first. Stop any exercise that causes sharp or joint pain.
06 / FAQ
Frequently asked questions
How often should I train abs at the gym?
Two to three times a week, after your main workout. Your abs recover like other muscles, so they don’t need daily training. Two or three short sessions of 3 exercises each is plenty for most people.
Will this ab workout give me a six-pack?
It will make your abs stronger, but whether you can see them depends on your body fat. Ab exercises don’t burn the fat over your abs: in a 6-week trial, ab training alone didn’t reduce belly fat. See the truth about spot reduction.
Do I need ab exercises if I squat and deadlift?
Squats and deadlifts make your trunk muscles work hard to keep you braced, but they don’t take your spine through a crunch or a rotation. A few direct sets, as in this plan, cover that.
Should I do abs before or after my workout?
After. Big lifts such as squats and deadlifts need a fresh core to brace, so put ab exercises at the end of the session. See how to brace your core.
What if I can’t do hanging leg raises yet?
Do lying leg raises or the reverse crunch for 3 sets of 10–15. When you can do 15 good reps, try the hanging version with bent knees.
Sources
- American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning (NSCA). 4th ed. Human Kinetics; 2016.
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011;25(9):2559-2564.
More workout plans
- 1–2 leg days a weekLeg day workoutTwo gym leg sessions: a squat day and a machine day. Run one a week or both.
- 3 days a week3-day full bodyTwo alternating full body sessions, three days a week. The best all-round starting plan.
- 3 days a weekBeginner gym planYour first 8–12 weeks in the gym: 3 short full body days with machines and dumbbells.
Terms used in this plan
Read more
- Are Sit-Ups Pointless? Plus, What to Do Instead for Your Abs WorkoutAre sit-ups hurting you, instead of helping you get rock-hard abs or a stronger core? (Yes.) Discover what to do for your abs workout instead.6 min read
- How To Make Your Lower Abs PopAren’t the upper and lower abs one single muscle? Now, before we deep-dive into how you can – finally – meet your lower abs, it’s critical to address a common misconception. Many believe that the upper and lower abs are just one muscle and that the lower abs cannot be selectively targeted.6 min read
- Finally, The Real Truth About Spot ReductionThere's probably nothing more contentious than the idea that you can spot-reduce your fat. But... could spot reduction be a real thing? Let's explore.7 min read
Related calculators
Get this plan in GymStreak
GymStreak’s weekly plan is built around your main workouts. To follow these ab sessions, add your own workout on any day and pick the exercises above.
- 1. Download GymStreak and answer the set-up questions.
- 2. Choose 2 or more training days, your session length and your equipment (full gym).
- 3. GymStreak builds your weekly plan, with a demo for every exercise.
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