Master the Intermediate Plank Plan for Stronger Abs!

Follow the intermediate plank plan below to get you to a 5 minute plank in 5 weeks. If you’re looking for something more challenging, check out the 30-day Advanced plan. If the Intermediate plank plan proves to be too tough, perhaps the Beginner plan is more suitable?

If you’ve committed to start the 5 Week Intermediate Plank Plan, let me know and I’ll add your name to the list.

The plan starts fairly conservatively with a 20 second plank on Day 1, then gradually builds over the 5 week period, maxing out at 2 x 2:20 with an 80 second rest on Day 33, before the attempt at a 5:00 minute plank on Day 35. Remember to practice good form every day, and don’t forget to breathe naturally.

Note: if you can’t hold the plank for the required time, hold for as long as possible, rest for 5 seconds, and repeat as many times as needed to reach total time.

DAY	TIME
1	:20
2	:20
3	:30
4	:30
5	:40
6	REST
7	:45
8	:45
9	1:00
10	2 x :40 (:45 rest)
11	1:10
12	REST
13	1:20
14	2 x :50 (1:00 rest)
15	1:45
16	2 x 1:00 (1:00 rest)
17	1:50
18	REST
19	2 x 1:10 (1:00 rest)
20	2:00
21	2:15
22	2 x 1:20 (1:00 rest)
23	2:30
24	2 x 1:30 (1:15 rest)
25	REST
26	2:30
27	2 x 1:45 (1:15 rest)
28	3:00
29	2 x 2:00 (1:20 rest)
30	3:30
31	REST
32	4:00
33	2 x 2:20 (1:20 rest)
34	4:30
35	5:00

Hopefully you were successful with the 5 minute plank and you’re ready to give the Advanced Plan a go. If not, feel free to start again on Day 1, or if you found the program slightly too challenging, you could always give the Beginner Plan a shot.