Plank 30 days

4.94 / 2511 votes

30-day training program "Planck": the last cube in the foundation of your enviable torso

Beginner
30 days`
26 workouts
50 minutes
We offer you a 30-day training complex consisting of just one exercise. Yes, yes, you did not mishear. Only one, but what! A universally effective formative exercise is the plank.
Алексей
Дмитрий
Екатерина
Анатолий Бабаринов
Виктор
Daria

1703 athletes have chosen this routine to train

Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

Start your training from 05 Nov 2025 and achieve results in 26 workouts!

Goals:

  • Maintain good physical fitness
  • Boost your endurance
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

Samples of 3 out of 26 workouts

Plank 30 days тренировка 1
Plank 30 days тренировка 2
Plank 30 days тренировка 3
All the workouts of this plan
are available in the mobile app AtletIQ

Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

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