15 Minutes Advanced Abs Workout with Barbell
A 15 minutes general fitness workout targeting your abs using barbell equipment. 3 exercises, 9 total sets, designed for advanced lifters.
15 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Unrack the bar at collar bone height with hands just outside shoulder width.
- Brace your core and glutes, then press the bar straight overhead by moving your head out of the way.
- Lock out with the bar directly over your mid-foot, biceps by your ears.
Position your upper back against a bench at roughly the bottom of your shoulder blades.
Form cues
- Position your upper back against a bench at roughly the bottom of your shoulder blades.
- Roll the barbell into your hip crease — use a bar pad for comfort.
- Drive through your heels, pushing your hips up until your shins are vertical and your torso is flat.
Finish strong — take the last set close to failure.
Form cues
- Load the barbell with round plates so it can roll freely on the floor.
- Kneel behind the bar and grip it with hands shoulder-width apart.
- Brace your core and roll the bar forward slowly, extending at the shoulders and hips simultaneously.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
Abs Training Tips
- *Heavy compound lifts train your abs hard — dedicated ab work is the finishing touch, not the foundation.
- *Anti-rotation and anti-extension exercises (pallof press, ab wheel) build real functional core strength.
- *Visible abs are made in the kitchen — no amount of crunches overcomes a caloric surplus.
Get this abs workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum general fitness results.