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.