Anatomy-Based Abdominal Sculptor

Core & Abs Hypertrophy

Track load and repetitions. Complete each set to start your recovery clock.

0 / 16 Sets Completed
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1. Kneeling Cable Crunch
2. Hanging Leg Raise
3. Decline Bench Crunch
4. Cable Woodchopper
5. Ab Wheel Rollout
Kneeling Cable Crunch Rectus Abdominis • Progressive Overload
Est. 1 Rep Max-
Total Volume-
Pacing: Flex spine by driving elbows to thighs; 1s hard contraction at bottom, 2s slow extension.
Rest: 60 seconds.
"Delavier Biomechanics: Keep hips completely static. Do not sit back onto your heels—spine flexion isolates upper and middle rectus abdominis."
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
Set 3Goal: 12 Reps
Set 4Goal: 10 Reps
Hanging Leg Raise Lower Rectus Abdominis & Deep Stabilizers
Est. 1 Rep Max-
Total Volume-
Pacing: Curl pelvis upward toward chest at peak; control 3s lower phase without swinging.
Rest: 60 seconds.
"Delavier Biomechanics: Leg lifting alone works iliopsoas. Tilt pelvis anteriorly at top to engage lower rectus abdominis."
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
Set 3Goal: 12 Reps
Weighted Decline Crunch Upper Rectus Abdominis • High Stretch
Est. 1 Rep Max-
Total Volume-
Pacing: Hold plate against chest, lower back to parallel, contract ribs to hips on curl.
Rest: 60 seconds.
"Delavier Method: Avoid hyperextending lumbar spine at bottom. Focus on rolling ribcage forward rather than pulling from lower back."
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Standing Cable Woodchopper External & Internal Obliques • Rotational Strength
Est. 1 Rep Max-
Total Volume-
Pacing: Rotate torso diagonally across body; pivot back foot slightly for joint protection.
Rest: 45 seconds per side.
"Delavier Biomechanics: Keeps waist defined by building diagonal fibers of external oblique without thickening waistline unnecessarily."
Set 1Goal: 15 Reps/Side
Set 2Goal: 12 Reps/Side
Set 3Goal: 12 Reps/Side
Ab Wheel Rollout Transverse Abdominis & Full Core Anti-Extension
Est. 1 Rep Max-
Total Volume-
Pacing: Roll out slowly while maintaining slight posterior pelvic tilt; pull back using abs.
Rest: 60 seconds.
"Delavier Safety Note: Never allow lower back to sag toward floor during extended phase. Squeeze glutes to protect spine."
Set 1Goal: 12 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps