90 Minutes Advanced Abs Workout with Barbell
A 90 minutes muscle building workout targeting your abs using barbell equipment. 7 exercises, 26 total sets, designed for advanced lifters.
90 Minutes
Duration
26
Total Sets
8-12 reps
Rep Range
~1170
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Position the bar on your upper traps (high bar) or rear delts (low bar).
- Feet shoulder-width or slightly wider, toes pointed out 15-30 degrees.
- Brace your core hard, take a deep breath, and descend by breaking at the hips and knees simultaneously.
Advanced movement — prioritize form over weight.
Form cues
- Use a wide snatch grip and press or snatch the bar to a locked-out overhead position.
- Keep your armpits facing forward and actively push up into the bar throughout.
- Squat slowly, maintaining the bar directly over your midfoot — not in front or behind.
Place the barbell on your upper traps and stand with the balls of your feet on a raised surface.
Form cues
- Place the barbell on your upper traps and stand with the balls of your feet on a raised surface.
- Lower your heels as far below the platform as possible for a deep stretch.
- Drive up onto your toes as high as you can, squeezing your calves at the top.
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.
Advanced movement — prioritize form over weight.
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.
Unrack the bar at collar bone height with hands just outside shoulder width.
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.
Finish strong — take the last set close to failure.
Form cues
- Hold a weight plate with hands at 9 and 3 o'clock positions, arms hanging in front of your thighs.
- Raise the plate in front of you with straight arms until it reaches eye level.
- Pause briefly at the top and squeeze your front delts.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.