2025 Programs Update

The first update of the year!

The 30 Days of HIIT programs has been updated. It stayed at level 3.

You can download the old 2018 version, here.

 

[BurgerHead]

Total Abs Program has been updated Lots of changes... You can download the old version PDF, here (2019)

View attachment 7664

Whaaaat?! Whyyyy?! It was....why?!! It was perfectly exhausting, and abs training should be hard....

Now it's 4x7?!!! Thats 28?!!! It used to be 10x7 it was 70 rep per workout in total...now it's 28 rep in total?! But why is that for real?!

Like this we do way lower reps, have day 2 for example: in old version we were supposed to do 10x7 (70) rep per workout and it was 4 workouts, so it was 70x4 (280).

Now in new day 2: 4x7 (28) rep per workout, with 4 workouts it's gonna be 28x4 (112).

That's 170 rep difference!!!!! And that's in day 1 and 2 only when things were still easy and welcoming....i honestly don't understand why that modification at all, if it's for "making it easier" people had level 1 and 2 already. Why lowering level 3 that DRASTICALLY

 

[BurgerHead]

Sorry for editing a lot but had to make my point organized

 

[eshkor]

I'm curious - generally speaking and not referring to any specific program, why are all these changes happening? I've noticed exercises being switched to low-impact options, and sometimes the number of reps is reduced. Why is that? Why not keep programs more challenging? Does this mean the overall difficulty level is being lowered?

 

[S_Mart39]

Total Abs Program has been updated Lots of changes... You can download the old version PDF, here (2019)

View attachment 7664

@neilarey I’d like to know why this was updated. It seems the rep requirements were lowered on almost all the days. i’ve been doing this program regularly for years and now it doesn’t seem like it would be challenging.

 

[BurgerHead]

@neilarey I’d like to know why this was updated. It seems the rep requirements were lowered on almost all the days. i’ve been doing this program regularly for years and now it doesn’t seem like it would be challenging.

Exactly, you saw the huge rep reduction?! And abs should be trained hard because it's working 24/7 am i correct?

 

[neilarey]

@BurgerHead @S_Mart39

The program was updated based on retesting and feedback gathered over several years. We found that the earlier version ended up being too volume-heavy for most participants, which actually led to drop-offs rather than progress. Reps were adjusted so the program stays challenging but also sustainable for long-term consistency.

It’s worth remembering that the number of reps is never the real measure of effectiveness. Doing “more reps” doesn’t automatically build abs - what really matters is consistent core activation, proper form, and sticking with the program long enough for results to show. That’s why the updated version focuses on quality over sheer quantity.

At the end of the day, abs come from consistency, not exhaustion on a single day. The updated structure is designed to keep people moving forward without burning out, so they can actually finish the plan and see results.

I hope this helps.

 

[BurgerHead]

@BurgerHead @S_Mart39

The program was updated based on retesting and feedback gathered over several years. We found that the earlier version ended up being too volume-heavy for most participants, which actually led to drop-offs rather than progress. Reps were adjusted so the program stays challenging but also sustainable for long-term consistency.

It’s worth remembering that the number of reps is never the real measure of effectiveness. Doing “more reps” doesn’t automatically build abs - what really matters is consistent core activation, proper form, and sticking with the program long enough for results to show. That’s why the updated version focuses on quality over sheer quantity.

At the end of the day, abs come from consistency, not exhaustion on a single day. The updated structure is designed to keep people moving forward without burning out, so they can actually finish the plan and see results.

I hope this helps.

I understand your point, but they had lvl1 and lvl2. So if they were struggling to stick to lvl3 which was the hardest as it should be, then they could go for lower lvl. But this is not challenging at all, 4 reps barely activiates anything, i used to feel the pain after 6 reps.

And about quality over quantity, that makes sense if we are talking about tremendous rep count like 24, if you can't maintain a proper form for 10 reps then you need more training not reduce the training for others to suit you. Right?

 

[NightWolf714]

I understand your point, but they had lvl1 and lvl2. So if they were struggling to stick to lvl3 which was the hardest as it should be, then they could go for lower lvl. But this is not challenging at all, 4 reps barely activiates anything, i used to feel the pain after 6 reps.

I mean, the same could be said for, if it's not challenging enough, move from a level 3 program/challenge to a level 4 or 5 one. As a level 3 out of 5 program, it really should be targeting the average user. It is sad when you love a program and it works for you. I totally get that. But it also needs to serve it's general purpose and it sounds like it wasn't doing that the way it should.

 

[Saffity]

Just to point out, the old version was linked, and the great thing about Darebee is no one controls what you do but you. If you prefer the old version, fantastic! It's still there for you to download and do to your heart's content!