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Rock Lockridge’s Core Destroyer

by Matt D.

Program Description

If you want the abs to look good and be strong, then it takes the same effort and focus as the other muscle groups. The abs, or core, is crucial in overall physique development. For physique purposes, they are the centerpiece of the body. As for performance, the core must be strong if you want to fulfill your potential. Link to full program description and instructions: https://www.muscleandstrength.com/workouts/core-destroyer-8-week-home-ab-workout

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 24, 2025 04:07
  • Last Edited
    May 11, 2025 09:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
10-12 reps
-
2
Rotating Mountain Climber
3
10-12 reps
-
3
Russian Twist (Dumbbell)
3
10-12 reps
-
4
Leg Raise (Weighted)
3
10-15 reps
-
5
Plank
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
3
30 secs
-
1B
Rotating Mountain Climber
3
30 secs
-
1C
Russian Twist (Dumbbell)
3
30 secs
-
1D
Lying Leg Raise (Weighted)
3
30 secs
-
1E
Plank
3
60 secs
-
Week 1
1 / 8 Weeks
Day 1
1
Abs Crunch (Weighted)
3 Sets
10-12 Reps
-
2
Rotating Mountain Climber
3 Sets
10-12 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
10-12 Reps
-
4
Leg Raise (Weighted)
3 Sets
10-15 Reps
-
5
Plank
3 Sets
30-60 secs
-
Day 2
1A
Abs Crunch (Weighted)
3 Sets
30 secs
-
1B
Rotating Mountain Climber
3 Sets
30 secs
-
1C
Russian Twist (Dumbbell)
3 Sets
30 secs
-
1D
Lying Leg Raise (Weighted)
3 Sets
30 secs
-
1E
Plank
3 Sets
60 secs
-