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Home » Programs » Bodyweight Workout Programs » 30 Day Plank Challenge Printable Calendar + PDF

30 Day Plank Challenge Printable Calendar + PDF

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By Kyle Risley
Last updated May 15, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank. It accomplishes this by progressively increasing the amount of time under tension for each plank, increasing the number of sets, and by introducing more difficult variations like walking planks and superman planks.

Below you’ll find a Google sheet that you can use on your phone or desktop and a printable PDF calendar for the challenge.

Related:

  • Plank Muscles Worked
  • Best Plank Alternatives

Table of Contents

  • 1 30 Day Plank Challenge Printable Calendar Spreadsheet + PDF
  • 2 Plank Variations Used in the 30 Day Challenge
    • 2.1 Standard Plank Posture
    • 2.2 Walking Plank
    • 2.3 Superman Plank

30 Day Plank Challenge Printable Calendar Spreadsheet + PDF

This spreadsheet was made based on an interpretation of the original 30 day plank program created by Coach Mag. These documents were made to share the program and assist others in accomplishing it.

Click here to download a printable PDF

Google sheet:

30 Day Plank Challenge Printable Calendar | LiftVault.com

Plank Variations Used in the 30 Day Challenge

Below you can find the different plank variations used in this 30 day challenge and how to perform them with proper form.

Standard Plank Posture

Basic Forward Plank & Common Faults

This video covers common form issues when performing a plank.

NEVER DO PLANKS LIKE THIS | 10 Most Common Mistakes

Walking Plank

How to do a Walking Plank | Kelly Brown

Superman Plank

There are a couple different movements that have all been labeled a “superman plank.”

The kind prescribed by Coach Mag is pretty straightforward:

  1. Start in your typical plank position.
  2. Raise one arm while simultaneously raising the opposite leg.
  3. Hold for the prescribed time.
  4. Repeat for the other side.

Here is a video that appears to capture this particular superman plank variation well. Your holds will be longer than those shown in the video, but the overall movement pattern is the same.

Plank with Alternate Arm Raise
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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodyweight Workout Programs




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