Developing a strong, visible core requires targeted training of all abdominal muscles - rectus abdominis, obliques, and transverse abdominis. This comprehensive 20-week program helps build defined abs through progressive workouts.

Core Training Fundamentals:

• Train abs 2x per week
• Perform after other workouts or on rest days
• Avoid training abs before heavy leg/back days
• Focus on 8-15 rep ranges
• Progress weights when possible

Core Muscle Groups:

• Rectus abdominis: Front abs, torso flexion
• Obliques: Side waist muscles, rotation/bending
• Transverse abdominis: Deep core stabilization

Program Structure:

• 5 phases, 4 weeks each
• Progress through workouts sequentially
• Increase weights when possible
• Return to Workout 1 after completing all phases

Essential Support Elements:

• Calculate and maintain proper caloric deficit
• Ensure adequate protein intake
• Consider supplements:
  • Protein powder for muscle preservation
  • Fat burner for enhanced calorie burn

Workout Phases:

1. Weeks 1-4: Ab Workout 1
2. Weeks 5-8: Ab Workout 2
3. Weeks 9-12: Ab Workout 3
4. Weeks 13-16: Ab Workout 4
5. Weeks 17-20: Ab Workout 5

For visible results, combine this training program with proper nutrition and maintain a caloric deficit. Fast-twitch muscle fibers in the core respond best to heavy, powerful exercises rather than high-repetition training.

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