Plank King's 7-Day Starter Plan turns "do some planks" into a daily target you can't argue with: a set number of standard, knee, incline, or wall planks, laid out one day at a time. It's built for people who've never done a structured plank routine before.
Every plank in the plan is counted the same way as anywhere else in the app: tap Start, get into position, and the sensor detects each rep as you move into it. If a rep gets missed, you can always add it manually — though, as you'll see in this guide, that has one tradeoff worth knowing about.
Steps and screenshots verified against app version: 26.4.27
1Open Training Plan and start the 7-Day Starter Plan
In the Training Plan section, pick the 7-Day Starter Plan. The app briefly shows "Your workout plan is being created, please wait!" and then "Your exclusive exercise plan has been generated!" — after that, Day 1 is ready.
2If standard planks are too hard, start with wall planks
The plan's own guidance is direct about this: beginners who can't do standard planks can start with wall planks instead — hands on a wall, body tilted, which is much easier on the shoulders and core.
3Read today's target
Each day opens with a prompt like "Today you need to do 5 standard planks, are you ready?" — the variant and the count both change through the week, from single digits on knee or standard planks up to 20+ on wall planks.
4Tap Start Planks and let the sensor count
Tap "Start Planks", lay the phone flat on the ground, and get into position. As your face comes close to the front camera — or your nose taps the circle on screen — Plank King logs it as "Planks added by sensor", the same automatic detection used everywhere else in the app.
5Rest between sets, then keep going
After a set, the app confirms it — "Completed a set of planks! Rested for [N] seconds" — and counts down before the next one starts. You don't need to time anything yourself.
6Finish the day, then finish the week
Hit today's target and you'll see "Congratulations, you have completed today's training plan!". Come back after that and the app asks "You have completed your plan for this day, do you need to do it again?" — finish all 7 days and it switches to "Congratulations, you have completed the 7-day entry plan!", after which Plank King moves you into progressively harder plans, per its auto-progressing design.
Every set you complete — automatic or manual — lands on your calendar and counts toward your longest-hold and total-time stats. Auto-detected sets also feed the Game Center leaderboard, which is worth setting up separately once the habit sticks.