Code of Abs Plus is the equipped version of Code of Abs - a 30-day core program that adds a pull-up bar and a bench to a plan you can otherwise run on a bare floor. The rhythm is fixed: two working days, then a recovery day, all the way through the month. Working days come in three levels, where Level I is 3 sets, Level II is 4 and Level III is 5, and the workout itself never changes with the level - only how many rounds you complete. Two plank ladders on Days 10 and 22 sit outside that system and are the same for everybody.
Ten of the thirty days use equipment, and the split is clean. Five hanging days on the bar - Days 2, 8, 14, 20 and 26 - take leg raises, circles, knee-ins and twists off the floor, where your abs have to lift a full-length lever while your grip and shoulders keep you attached to the bar. Five bench days - Days 5, 11, 17, 23 and 29 - use a decline for sit-ups that travel below horizontal, and the end of a bench for reverse crunches whose range no floor can offer. The other twenty days need nothing at all: three crunch circuits, three plank sessions, two standing days, the two ladders, and ten recovery days built on bridges, back extensions, supermans, quadruped holds and upward downward dogs.
The progression runs through the holds. They begin as separate exercises at the end of a set, move inside every rep from Day 17 onward, and by Days 26 and 29 they are embedded in three-part combos performed hanging from a bar or face down on a bench. Expect a plank that holds under load, hanging control that did not exist in week one, and a trunk that feels connected in everything else you train. Definition still depends on nutrition and body fat; the strength is the part you keep. If you do not have a bar or a bench yet, run the twenty floor days and come back for the rest - and when you finish, start again one level up.
