Core & Abs
Steel Midsection
A dedicated core program for anyone who wants a stronger, more defined midsection. Targets all core muscles: rectus abdominis, obliques, transverse abdominis, and lower back.
Program Overview
Frequency
3 days/week (add to existing program)
Session
20–25 min
Duration
6 weeks
Rest Days
Can be done on any training day
Equipment
Minimal (cable machine optional)
Difficulty
All Levels
Training Phases
Foundation
Weeks 1–2
Build base core endurance. Planks, dead bugs, bird dogs.
Strength
Weeks 3–4
Add resistance. Weighted exercises. Anti-rotation.
Definition
Weeks 5–6
High volume. Burnout sets. Maximum definition.
Sample Week
3 training daysWarm-Up
1 min marching
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Plank Squeeze everything. Don't let hips sag. | 3 | 30–60s | 30s |
Ab Wheel Rollout (or ball rollout) | 3 | 8–12 | 45s |
Dead Bug | 3 | 10 each side | 30s |
Hollow Body Hold | 3 | 20–30s | 30s |
Cool-Down
Stretch — 2 min
Progression Guide
Weeks 1–2: Build endurance. Hold planks longer each session.
Weeks 3–4: Add weight to cable exercises. Increase reps on bodyweight moves.
Weeks 5–6: Burnout sets. Minimal rest. Chase the burn.
For everyone: Abs are built in the gym and revealed in the kitchen. Train them AND eat well.
Nutrition Tip
Abs are revealed through low body fat. If definition is the goal, pair this program with a slight calorie deficit. Protein stays high.
Explore Full Nutrition Guide
Ready to Start Core & Abs?
Join the Savage Fit Clan and get full access to this program plus all 30+ training programs in the vault.