FOSTER PHYSIQUE · PRIVATE
Built for Jordan by Coach Mac
GOAL
Visible six pack definition
DAYS / WK
3
EXPERIENCE
Beginner
EQUIPMENT
Full Commercial Gym
SAMPLE SESSION · 1 OF 3
This is one of three rotating sessions from the full 8-week Core Blueprint. Anatomy plates below map every lift to the muscle it hits.
PRIMER (5 min): 90/90 Breathing x 8 breaths, Cat / Cow x 10, Dead Bug x 8/side, Bird Dog x 8/side, Hollow Body Hold x 20 sec. Then one ramp set at 50% load on the first main lift.
MAIN WORK
Weighted Hanging Leg Raise
PRIMARY COMPOUND — rectus + deep hip flexors. Dumbbell between the feet once bodyweight feels easy. Toes to the bar, no kipping, 3-second eccentric.
Weighted Decline Crunch
DIRECT SPINAL FLEXION — front wall thickness. Plate across the chest. Crunch ribs to hips, not chin to knees. 1-second squeeze at the top.
Cable Rope Crunch
ISOLATION PUMP — rectus. Hips back, round the spine, drive elbows to thighs. Squeeze, don't yank.
Lying Leg Raise with Hip Lift
ISOLATION — lower abs. Lower legs slow, then lift the hips one inch off the floor at the top. That hip lift is where the lower abs live.
FINISHER (one round, no rest): Plank with Shoulder Tap x 45 sec, Dead Bug x 30 sec. Move smooth, hold tension, breathe through it.
DOWN-REGULATE (4 min): Child's Pose 45 sec, Cobra Stretch 30 sec, Supine Twist 30 sec/side, 4-7-8 Breathing x 5 rounds.
Session A · jordan
COACH MAC
Jordan, welcome to your 8 Week Core Blueprint. This protocol treats your abs the same way the rest of the body builds muscle — progressive overload, controlled tempos, and direct loaded work. Session A trains the heavy front wall. Session B carves obliques and trains the core to resist rotation. Session C attacks the stubborn lower abs and bulletproofs the brace. Four phases periodize load across 8 weeks. Your selected focus areas: Upper abs (top of the six pack), Lower abs (below the navel pooch), Obliques (side definition and V-taper). Starting visibility: Top 2 visible, lower hidden. Nutrition direction: Light cut / recomp. Volume set to beginner recovery capacity. Focus on tempo and brace before any load is added.