Ab & Core Workout Plan PDF | 6-Week Core Strength Program | Printable Ab Training System | Plank Progression Guide

Price:$11.93

Loading

You can only make an offer when buying a single item

Highlights

  • Designed by GainShift
  • Digital download
  • Digital file type(s): 1 PDF

Most people train their core wrong.
They do endless crunches. They get nowhere.
Core strength is not about volume — it's about tension, stability, and progression.

The GainShift Ab & Core Specialization fixes that.
6 weeks. 4 sessions per week. Built to be added to any existing program.

──────────────────────────────
WHAT'S INSIDE (20 pages)
──────────────────────────────

→ 6-Week Progressive Core Program
4 sessions per week · 15–25 min each
Designed to stack on top of your current training
Clear progressions — never plateau again

→ The 4 Core Pillars
Anti-Extension · Anti-Rotation · Anti-Lateral-Flexion · Hip Flexion
Every session hits all 4 — not just the ones you feel immediately

→ Exercise Library (16 movements)
Plank variations · Ab Wheel · Pallof Press · Hanging Leg Raise
Cable Crunch · Dead Bug · Bird Dog · McGill Big 3 · L-Sit progressions
Sets, reps, tempo, and form cues for every single one

→ Plank Progression Protocol
Week 1: 3×30s → Week 6: 3×90s + weighted variants
Step-by-step. No guessing. No plateau.

→ Weekly Progress Tracker
Track time, reps, and difficulty per session
See your core strength compound over 6 weeks

→ "Stack It" Integration Guide
How to add this plan to your Push/Pull/Legs, Upper/Lower, or Full Body
When to train core. When to rest. No overtraining.

──────────────────────────────
WHO THIS IS FOR
──────────────────────────────

✓ You have a decent training base but weak core
✓ You want visible definition AND functional strength — not just one
✓ You're doing a PPL or Upper/Lower split and need a dedicated core add-on
✓ You've done planks and crunches and felt zero progress
✓ You want a plan — not a YouTube video to follow passively

──────────────────────────────
WHAT MAKES THIS DIFFERENT
──────────────────────────────

Most ab programs are just exercise lists.
This is a periodized system:

Week 1–2: Activation & baseline → learn the movements
Week 3–4: Volume overload → more sets, harder variations
Week 5–6: Intensity phase → max tension, minimal rest

Every session has a specific purpose.
Every week builds on the last.

──────────────────────────────
WHAT YOU GET
──────────────────────────────

✓ 1x PDF (20 pages, A4 + US Letter included)
✓ Print or use digitally on any device
✓ Instant download — available immediately after purchase
✓ Lifetime access via your Etsy account

──────────────────────────────
QUESTIONS?
──────────────────────────────

Message us directly. We reply within 24 hours.

──────────────────────────────

GainShift · Systems for people who keep starting over.

Instant Download

Your files will be available to download once payment is confirmed.  Here's how.

Instant download items don’t accept returns, exchanges or cancellations. Please contact the seller about any problems with your order.

Etsy Purchase Protection
Shop confidently on Etsy knowing if something goes wrong with an order, we've got your back for all eligible purchases — see program terms

You may also like

Disclaimer: As with all children's products, adult supervision is required. Products that contain small parts may pose a choking hazard and should not be used by children under 3. Sellers are responsible for following applicable laws and regulations, including posting items with accurate labeling and warnings. Etsy assumes no responsibility for the accuracy, labeling, or content of sellers' listings and products. Always read labels, warnings, directions and other information provided with the product before using it. If you have any questions, message the seller. See Etsy's Terms of Use for more information.

Shoppers with similar taste loved these

Show more
Show more
Listed on Jul 4, 2026