The purpose of this program is not to do things mechanically and by the book. On the contrary, the goal is for you to learn and feel how to adjust the exercises based on your commitments and current capabilities. You know yourself best.

HOW DO I DOSE THE TRAINING?

The program is divided into beginner and advanced exercises. You can perform the exercises at home, in the gym, or outdoors. Advanced exercises should only be performed after you have mastered all beginner and intermediate exercises, or if you are already in good physical condition.

If you are a beginner and not in good shape, you should select 10–20 exercises with the goal of evenly strengthening the upper, middle, lower, and side abdominal muscles, doing about 5 repetitions per exercise.

If you train occasionally or are semi-active, select 20-30 of the most suitable exercises to evenly strengthen the upper, middle, lower, and oblique muscle groups with 5-10 repetitions per exercise.

If you are already a semi-professional or professional, select 30-40 of the most suitable exercises to evenly strengthen the upper, middle, lower, and oblique abdominal muscles with 10 repetitions per exercise. You should do this 1 to 3 times a week, depending on your commitments and professional activities.

If you're wondering why not more than 10 repetitions per set, even if you're a professional: It's because our goal is not to do 100 repetitions of one exercise, but to do 10 different exercises with 10 repetitions each. With this type of training, we ensure that we activate even the smallest muscle subgroups and don't structure every workout with the same pattern of 5 identical exercises.