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workout split for abs

Here’s a solid abs-focused workout split you can add to your routine. Since abs recover quickly, you can train them 2–4 times per week depending on your goal (strength, hypertrophy, or definition).

Abs Workout Split

Day 1 – Upper Abs Focus

  • Crunches – 3 sets × 15–20 reps

  • Hanging Knee Raises – 3 sets × 12–15 reps

  • Cable Crunch (with rope) – 3 sets × 12–15 reps

  • Toe Touches – 2 sets × 20 reps

Day 2 – Lower Abs Focus

  • Leg Raises (lying) – 3 sets × 12–15 reps

  • Reverse Crunch – 3 sets × 12–15 reps

  • Flutter Kicks – 3 sets × 20–30 sec

  • Mountain Climbers – 3 sets × 30–40 sec

Day 3 – Obliques & Core Stability

  • Side Plank (each side) – 3 × 30–45 sec

  • Russian Twists – 3 sets × 20 reps (10 each side)

  • Cable Woodchopper – 3 sets × 12–15 reps

  • Bicycle Crunch – 3 sets × 20 reps

Optional Day 4 – Core Strength (Athletic Focus)

  • Plank – 3 × 45–60 sec

  • Ab Rollouts (wheel or barbell) – 3 sets × 10–12 reps

  • Hanging Leg Raises with Twist – 3 sets × 12 reps

  • Farmer’s Carry (heavy dumbbells) – 3 sets × 30–40 sec

Tips for Abs Training

  • Train abs after your main workout (push, pull, legs, etc.).

  • Keep tension—don’t rush reps.

  • Combine with cardio + clean diet to reveal abs (no workout alone will show them if body fat is high).

  • Progressive overload works for abs too—use cables, plates, or weighted variations. 



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