ABS2 Training Schedule

Rules of the training

• Plan recovery as well as training – first learn every movement in the ABS2 exercise guide, then use the schedule only when you can maintain controlled form. Take a rest day when your abdominal muscles are still sore or your technique deteriorates.
• Don't skip any levels – every series of ABS2 prepares you for the next one. Start with the beginner level and progress only when the current work feels controlled.
• If you are a beginner, consider starting with the easier Weider 6 Pack Training. If you choose ABS2, begin with the beginner level to build endurance and strength before level 1.

Move on to the next level only if you're ready

Move to the next series only when you can complete the current level with consistent technique and without excessive fatigue.

Stay at each level for as long as it remains challenging. This may take several weeks. There is no reason to hurry: controlled movement and gradual progression matter more than reaching the next number quickly.

• Level 8 can be enough. Once you reach it, you can use it as a demanding maintenance session while still allowing appropriate recovery.
• Level 9 is optional. Use it only if level 8 is no longer challenging and you can keep good form throughout every exercise.

Have fun and stop if you feel sharp pain.

ABS2 schedule

The sequence below replaces the old English-only schedule graphic. Slow means about one repetition every two seconds, average about one repetition per second and fast about two repetitions per second. Keep every movement controlled even at the faster pace.