Plank
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
AbsPrimary · 100%
ObliquesSecondary · 50%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~54h for the primary movers
Abs~54h
Obliques~54h
Programming notes
Plank is driven by the abs, with obliques assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Standards
Army Fitness Test Prep
Five events, five days, zero recovery flags. Built for the current AFT.
Intermediate5 days/wk
Standards
USMC PFT Prep
Pull-ups, plank, three miles. Frequency over failure.
Intermediate5 days/wk
Progression
Road to Calisthenics
Zero to a strict pull-up, three sessions a week, no gym.
Beginner3 days/wk
Progression
Road to 100 Push-ups
20 to 100 in a session without wrecking your shoulders.
Beginner4 days/wk
Archetype
The Hotel Circuit
Three 25-minute circuits. A floor and maybe a chair.
Scalable3 days/wkNo equipment