Specialization · Core & Abs
Center Mass
Abs are built in the gym and revealed in the kitchen, and Center Mass covers both. This four-week block trains the whole core, the abs, the obliques, and the deep muscles that keep you tight and strong, then shows you exactly how to strip the fat that hides them. A midsection that shows, and performs.
- ·17-page premium PDF · print-ready · 4-week specialization protocol
- ·Works on phone, tablet, or computer, and prints clean at home
- ·Lifetime access to the file, yours to keep
What’s inside
The premise and the methodology. why this approach builds a stronger, more visible core, and the training principles behind it
A 4-week progressive plan. Week 1 builds a volume base, Week 2 adds time under tension, Week 3 ramps the intensity, Week 4 peaks with a pump
Choose Your Movements. the best core exercises, plus swaps for any gym or equipment level
Common Mistakes. the errors that stall core growth, and how to fix them
An optional Ab Burnout Circuit. extra volume for the days you want to push harder
Nutrition to build the abs. how to eat to actually build the muscle
Reveal Your Abs. the nutrition and conditioning approach that strips the fat hiding the work you put in
Scale Your Macros. a simple calculator to set your protein, carbs, and fats for your bodyweight
Food Swaps. interchangeable foods so you never eat the same meal on repeat
The Supplement Stack. what actually helps, and what to skip
After the Four Weeks. how to lock in the gains and what to run next
Who it’s for
Anyone with a solid training base who wants to bring up one area in four focused weeks. Works with any gym setup, from a commercial gym to a home rack.
Part of the Action Figure Series, a complete system for building a lean, strong, capable physique. Run the flagship as your base, then rotate specialization volumes to bring up any body part.