Frankoman's 2 Day Intermediate Ab Workout

M&S Writers
Written By: M&S Writers
February 4th, 2010
Updated: January 4th, 2018
Categories: Workouts Ab Workouts
580.8K Reads
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
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout15-30 minutes
  • Equipment Required
    Bodyweight, Exercise Ball
  • Target Gender Male & Female
  • Workout PDF Download Workout

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.
Posted on: Thu, 03/05/2015 - 21:03

I do this already 4 months ago, can i get abs without taking any supplements?

Posted on: Sat, 10/04/2014 - 21:25

Would doing this workout on my rest days like Tuesday and Thursday work?

Gal Weiss
Posted on: Fri, 01/10/2014 - 12:45

Great workout! But What can I do if its getting too easy?

Posted on: 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 ???

Posted on: 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?

Posted on: 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?

Posted on: Thu, 04/04/2013 - 14:22


Posted on: 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?

Posted on: Mon, 01/21/2013 - 23:35

Does this really work as well as it says?

Posted on: Sun, 01/06/2013 - 21:18

Low plank or high plank... I was just wondering ? Unless it doesn't matter

Posted on: Sun, 01/06/2013 - 21:17

High or low plank? Or does it not matter

Posted on: 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

Posted on: 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

Posted on: 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?

Posted on: 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?

Posted on: Mon, 09/10/2012 - 02:40

Do I do 3 sets of each exercise in a row or all of the exercises and repeat?

Posted on: 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 ?

Posted on: Thu, 07/12/2012 - 04:47

Is it ok to just repeat the Day 1 routines for the 2nd day?

Posted on: 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?

Posted on: 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?

Posted on: 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.

Volkan Yavuz
Posted on: Tue, 04/17/2012 - 14:13

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?

Posted on: 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!

Posted on: 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.

Posted on: Thu, 01/26/2012 - 18:19

when will iget my 2 day abs

Posted on: 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..

Posted on: 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?

M&S Team Badge
Posted on: 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.

Posted on: Thu, 11/17/2011 - 16:01


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!

M&S Team Badge
Posted on: Thu, 12/08/2011 - 13:51

Either variation is ok to use.

Robert GRUBB
Posted on: Wed, 09/07/2011 - 20:40

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???

M&S Team Badge
Posted on: Wed, 09/28/2011 - 14:20

Hi Robert,

That might be a good question for the forum.

Posted on: Wed, 08/31/2011 - 03:22


I need help revealing my abs. I eat extremely healthy and am on a fairly tight diet limiting the amount of calories I eat. I also weight lift 5 days a week, ab workouts 3 times a week and cardio 5 days a week. I am definitley in good shape but I can't seem to get the exact type of six pack I am looking for. My abs only look good if I flex hard because I think I already have strong ab muscles from ab workouts.
I am 5'11 and 164 pounds. How can I reveal my abs if I am still trying to build muscle around the rest of my body? Do I need to focus solely on losing fat by eating less and not worrying about eating enough protein to build muscle? If so, what kind of diet do your recommend?

M&S Team Badge
Posted on: Wed, 09/07/2011 - 19:24

Hi Mike,

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

Posted on: Thu, 08/18/2011 - 05:18

I was wondering if you could suggest any exercises designed to tighten abs as opposed to making them bigger? I understand that body fat will obstruct ab definition and its not particularly my problem I have big abs but they seem soft when relaxed. Any info would be great.
Thanks Brian.

M&S Team Badge
Posted on: Wed, 08/24/2011 - 16:02

Hi Brian,

The appearance of tight abs comes only from losing bodyfat. Fat is also stored in muscle tissue and internally. Weight loss will help remove that.

Posted on: Tue, 08/16/2011 - 13:27

Steve, how many muscles should I exercise per day for a good full body workout routine, while training 4 days per week

M&S Team Badge
Posted on: Wed, 08/17/2011 - 14:38

Hi Brian,

Fullbody workouts should be performed 3 days per week on alternating days. All muscles are worked each day, but not necessarily with an exercise per bodypart.

Posted on: Thu, 08/11/2011 - 21:18

should i do this workout before or after lifting

M&S Team Badge
Posted on: Fri, 08/12/2011 - 15:38


Posted on: Wed, 08/10/2011 - 09:03

should i do this before or after i lift?

Posted on: Tue, 08/09/2011 - 17:58

Should I do this routine before or after I lift?

M&S Team Badge
Posted on: Fri, 08/12/2011 - 15:38

I recommend after.

Posted on: Sun, 08/07/2011 - 19:47

how long should it take until i can see results in my muscles? i see results in terms of weight gain, i can increase my weights quite often when i go to the gym, but how long until i start to see my chest turn into a nice good, big chest, my abs sculp and get defined, my shoulders turn intil the cannon ball shape, and my traps and back become huge and noticable! i have a very good workout routine, 5 days a week, working on each muscle, but how long until i notice the results i've mentioned above...

M&S Team Badge
Posted on: Tue, 08/09/2011 - 14:28

Hi Daniel,

You will only see your abs by losing fat. No amount of ab work will reveal the abs, even if they are getting slightly larger. The abs are a smaller muscle group, and even big abs are impossible to see unless you are at a low bodyfat level.

Posted on: Tue, 08/09/2011 - 17:19

i don't have a lot of body fat though, if i tense then i can see my abs, but as soon as i don't i can see the shape of where the abs would be, like the U shape if you get me? but i don't see the acually abs, so is tehre anything else i can do to gain abs except from increase my cardio? i am relatively fit, and don't have that much body fat, but i will try to decrease, is there anything else i can do to speed up, or increase the size of my abs? and like i was asking before, how long will it take before i seem a considerable amout of muscle growth? i was thinking giving it 6 months on the same workout, and starting a diet, is that right? or any other variables i should account for? many thanks!

M&S Team Badge
Posted on: Fri, 08/12/2011 - 15:36

The only way to see your abs is by losing bodyfat. Adding a little muscle won't make much of a difference.

Even a considerably amount of ab size is only a minimal amount of ab muscle.

Posted on: Mon, 05/16/2011 - 23:03

I know we all see get 6 pack abs in X amount of days. I assume the people already have a good diet to go with what ever said ab plan. So for someone whom is kinda lazy on abs, what would you eat as well as a avoid for those glorious abs??

Posted on: Tue, 05/10/2011 - 08:49

is it true not everyone can get six packs??

Posted on: Fri, 04/08/2011 - 08:57

Well done! It's very important to know what you're doing when you're working to build muscle weight and to understand that one has to combine exercise, nutrients and food in order to succeed. Being lax with one or another will affect your whole bodybuilding process! The food issue is especially important. I try to emphasize to visitors to my site that while eating a lot is key to gaining weight that 1) doesn't mean you'll get fat (as long as you're exercising) but 2) it's not a license to stuff yourself with junk food. Ultimately it's the quality rather than the quantity of what you eat that determines whether the weight you put on will be in muscle or fat.