Frankoman's 2 Day Intermediate Ab Workout

Need to bring your abs up to speed? This 2 day per week ab blasting routine by Frankoman will help you carve out your dream six pack.

Workout Summary

Build Muscle
Single Muscle Group
Bodyweight, Exercise Ball
Male & Female

Workout Description

Perform this ab workout on 2 non-consecutive days each week. 30 - 60 seconds rest between exercises, 60 - 120 seconds rest between cycles. To make it more challenging, use no rest between exercises.

Day 1 - Abs
Exercise Sets Reps
Swiss Ball Crunches 1 25
Lying Bench Leg Raise 1 20
Decline Weighted Crunches 1 15
Plank 1 Max Time
Repeat this entire cycle 2 to 3 times.
Day 2 - Abs
Exercise Sets Reps
Twisting Decline Dumbbell Situps 1 25
Hanging Knee Raise (Alternate sides) 1 20
Decline Weighted Twist 1 15
Side Plank (Max time per side) 1 Max Time
Repeat this entire cycle 2 to 3 times.
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

132 Comments+ Post Comment

No Profile Pic
Posted Wed, 09/07/2011 - 20:40
Robert GRUBB
Hi Steve, In our work gym, we do not have a decline bench, and I really want to add the decline crunches to the routine. Any suggestions for altenative methods???
Steven's picture
Posted Wed, 09/28/2011 - 14:20
Hi Robert, That might be a good question for the forum.
No Profile Pic
Posted Thu, 11/17/2011 - 16:01
Hello, Is the lying bench leg raise any different than lying on the floor and doing it? I'm just curious if one is more advanced than the other. Thank you! Jennifer
Steven's picture
Posted Thu, 12/08/2011 - 13:51
Either variation is ok to use.
No Profile Pic
Posted Sun, 12/11/2011 - 09:57
Would this routine be good for a golfer who needs to improve core strength and overall ab strength? What would you change if anything?
Steven's picture
Posted Wed, 12/21/2011 - 12:10
I think this would be a solid choice. I wouldn't change anything. Run it as is for a couple months and test it out.
No Profile Pic
Posted Thu, 01/26/2012 - 15:32
hey steve, i have a good physic i just want to know how can i maintain my phusic with my abs workout ? i don't want to loose my miscle..
No Profile Pic
Posted Thu, 01/26/2012 - 18:19
when will iget my 2 day abs
No Profile Pic
Posted Mon, 04/09/2012 - 23:39
hey steve.. im about 11 months of my workout since i started and i am a skinny type a 99pounds of my weight, when i finish the whole bodypart of weeks after that im in 2 body part of my program but after of 11 months my weight is not going heavy its the same just 99 pounds again.
No Profile Pic
Posted Tue, 04/17/2012 - 14:13
Volkan Yavuz
I have a very strict diet and exercise regime and all working good so far. I will be incorporating this to my workout program however I have 1 question? 1. Why 2 days a week? I heard this a lot, `don't work them out more than 3 days in a week? It isn't biceps or chest, the reason is is there a such a thing called over working out abs?
No Profile Pic
Posted Fri, 07/06/2012 - 15:30
Well, if you're hearing to not work them any more than 3 times a week and this routine does 2, I think that fits into what you've heard! Though the abs are a small but long muscle group. Day one has a focus on hitting your upper and lower abs while day two is more about hitting your obliques and keeping your abs active. The reason you'll hear to work abs 2 - 3 times a week is because ab routines are typically low volume because they are a small muscle. But since the routines are small, the abs are able to recover in enough time to work them again. This routine incorporates weighted resistance to help tone and pack on a bit of muscle, so two days would be ideal. Hope that helps!
No Profile Pic
Posted Wed, 05/30/2012 - 21:24
what could you do as a substitute for the swiss ball crunches? and whats a good workout routine for shedding bodyfat?
No Profile Pic
Posted Fri, 07/06/2012 - 15:31
Regular crunches are a fair substitute. Shedding fat is all about diet, the routine is secondary. Check out some of the routines on this site and see which suits you.
No Profile Pic
Posted Sun, 07/08/2012 - 21:14
hello i was wondering how long i should do this program? Also i am doing the 4 day burn split program. How long should i do that before switching to increase my muscle mass as fast as i can?
No Profile Pic
Posted Thu, 07/12/2012 - 04:47
Is it ok to just repeat the Day 1 routines for the 2nd day?
No Profile Pic
Posted Wed, 07/18/2012 - 22:07
how do i do it ? monday abs 1 skip a day a wednesday abs 2 skip, friday abs ...... ? like that ?
No Profile Pic
Posted Mon, 09/10/2012 - 02:40
Do I do 3 sets of each exercise in a row or all of the exercises and repeat?
No Profile Pic
Posted Wed, 09/12/2012 - 01:23
I have a question, when doing these sets, for example, on day 1, would I be doing 3 sets of swiss ball crunches, then 3 sets of lying leg raises, etc, etc. OR would I be doing 1 set of swiss ball crunches, 1 set of lying leg raises, 1 set of weighted decline sit ups, then 1 set up planks, REPEAT 2-3 times?
No Profile Pic
Posted Mon, 09/24/2012 - 01:01
Hi, this is kind of off topic but I want to know if I'm over doing the gym. I work every muscle group with exercises every other day incuding legs and abs, my workouts take 2 and a half hours except on cardio days, that's only an hour. I just want to know if that's too much and I would get better results just working seperate muscles everyday, any advice?
No Profile Pic
Posted Wed, 09/26/2012 - 15:57
hi steve im only 13 and chubby i want something to help me get a 6 pack and god muscle defintion i read those articles about diet which i am going to start can i do this with the 3 day whole body football workout
No Profile Pic
Posted Thu, 11/01/2012 - 02:55
I usually experience pain in ma right forearm when am liftin a barbell what could be the problem,can it be that the weight am using are too heavy for ma arms.please help
No Profile Pic
Posted Sun, 01/06/2013 - 21:17
High or low plank? Or does it not matter
No Profile Pic
Posted Sun, 01/06/2013 - 21:18
Low plank or high plank... I was just wondering ? Unless it doesn't matter
No Profile Pic
Posted Mon, 01/21/2013 - 23:35
Does this really work as well as it says?
No Profile Pic
Posted Sat, 03/30/2013 - 17:28
i am looking for a good ab workout routine for those who work out at home. Do you have home alternatives to these workouts?
No Profile Pic
Posted Thu, 04/04/2013 - 14:22
No Profile Pic
Posted Wed, 05/22/2013 - 15:33
For day two what is the difference between the first and third exercises? Also for the hanging knee raises it says to alternate sides so are they like side crunches instead of forward crunches?
No Profile Pic
Posted Fri, 05/24/2013 - 14:27
hi, my workout routine is. monday: chest , tuesday: back, wednesday: thighs, thursday: abs, friday; shoulders, saturday; triceps nd bisceps, sunday: rest. so my routine is gud or have to change help me?
No Profile Pic
Posted Thu, 08/08/2013 - 01:01
hey im only 13 years old and ive been working out with the high school varcity football and im only an 8th grader and i was wondering if it is ok for me to drink protein shakes because i whant to get big because im strong just that i dont look big ???
No Profile Pic
Posted Fri, 01/10/2014 - 12:45
Gal Weiss
Great workout! But What can I do if its getting too easy?
No Profile Pic
Posted Sat, 10/04/2014 - 21:25
Would doing this workout on my rest days like Tuesday and Thursday work?
No Profile Pic
Posted Thu, 03/05/2015 - 21:03
I do this already 4 months ago, can i get abs without taking any supplements?