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SUPER-ABS WITH SERGEY BUDYUK

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.

Replacement in the appChisel
  • Fat Burning
  • Beginner
  • Gym
  • 24 workouts
  • ~40 min
Start it in the appProgram structure
  • GoalFat Burning
  • LevelBeginner
  • WhereGym
  • Workouts80
  • One workout~75 min
  • ForEveryone

Workout A

13 exercises · ~75 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. 01Bicycling, StationaryQuads1 × 1weight from 1RM
  2. Superset4 roundsexercises back to back without rest
    1. 02Tuck CrunchAbs× 12 roundsbodyweight
    2. 03Oblique Crunch to Knee× 1bodyweight
    3. 04Toe TouchersAbs× 12 roundsbodyweight
    4. 05Lying Knee Tuck× 12 roundsbodyweight
    5. 06Scissor KickAbs× 12 roundsbodyweight
    6. 07Vertical Scissor Kicks× 12 roundsbodyweight
    7. 08Seated Torso Twist× 12 roundsbodyweight
    8. 09SupermanLower Back× 12 roundsbodyweight
    9. 10Side BridgeAbs× 1bodyweight
    10. 11PlankAbs× 12 roundsbodyweight
  3. 12Ab Wheel Rollout3 × 10bodyweight
  4. 13Barbell Bench Press — Medium GripChest3 × 10weight from 1RM

All workouts in the program

80 sessions over ~16 weeks, 5 per week. Workouts A and B repeat in a loop. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–B

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (A)Workout 4 (B)Workout 5 (A)Workout 6 (B)Workout 7 (A)Workout 8 (B)Workout 9 (A)Workout 10 (B)Workout 11 (A)Workout 12 (B)Workout 13 (A)Workout 14 (B)Workout 15 (A)Workout 16 (B)Workout 17 (A)Workout 18 (B)Workout 19 (A)Workout 20 (B)Workout 21 (A)Workout 22 (B)Workout 23 (A)Workout 24 (B)Workout 25 (A)Workout 26 (B)Workout 27 (A)Workout 28 (B)Workout 29 (A)Workout 30 (B)Workout 31 (A)Workout 32 (B)Workout 33 (A)Workout 34 (B)Workout 35 (A)Workout 36 (B)Workout 37 (A)Workout 38 (B)Workout 39 (A)Workout 40 (B)Workout 41 (A)Workout 42 (B)Workout 43 (A)Workout 44 (B)Workout 45 (A)Workout 46 (B)Workout 47 (A)Workout 48 (B)Workout 49 (A)Workout 50 (B)Workout 51 (A)Workout 52 (B)Workout 53 (A)Workout 54 (B)Workout 55 (A)Workout 56 (B)Workout 57 (A)Workout 58 (B)Workout 59 (A)Workout 60 (B)Workout 61 (A)Workout 62 (B)Workout 63 (A)Workout 64 (B)Workout 65 (A)Workout 66 (B)Workout 67 (A)Workout 68 (B)Workout 69 (A)Workout 70 (B)Workout 71 (A)Workout 72 (B)Workout 73 (A)Workout 74 (B)Workout 75 (A)Workout 76 (B)Workout 77 (A)Workout 78 (B)Workout 79 (A)Workout 80 (B)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: averageRound 9: averageRound 10: averageRound 11: averageRound 12: averageRound 13: averageRound 14: averageRound 15: averageRound 16: averageRound 17: averageRound 18: averageRound 19: averageRound 20: averageRound 21: averageRound 22: averageRound 23: averageRound 24: averageRound 25: averageRound 26: averageRound 27: averageRound 28: averageRound 29: averageRound 30: averageRound 31: averageRound 32: averageRound 33: averageRound 34: averageRound 35: averageRound 36: averageRound 37: averageRound 38: averageRound 39: averageRound 40: average

Workout number

AtletIQ app

Start “Chisel” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 24 workouts of “Chisel”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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