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BoostcampPNG

Core Training

by Anil P.
3 athletes joined

Program Description

A 1 day a week program specifically for the core. Ideally to be used along other muscle building programs lacking in core training

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 11, 2025 04:23
  • Last Edited
    Aug 19, 2025 04:44

Summary

Unleash your core strength with this focused 12-week program designed to sculpt and stabilize your midsection. Committing just one day a week, you'll engage in a variety of targeted exercises, including Psoas Sit-ups, Cable Crunches, and Hanging Knee Raises, each crafted to challenge your abs and lower back. With a mix of bodyweight, cable, and machine movements, this program is perfect for those looking to enhance their overall stability and power. Elevate your training and experience the transformation as you build a strong, resilient core!
Muscle Engagement
Front
Back
MuscleSet
Abs
64.7%
Lower Back
17.6%
Other
17.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
1
10 reps
-
2
Cable Crunch
1
15 reps
-
3
Hanging Knee Raise
1
10 reps
-
4
Landmine Oblique Twist
1
8 reps
-
5
QL Side Bend
1
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
1
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Psoas Sit-up
2 Sets
10 Reps
-
2
Cable Crunch
3 Sets
15 Reps
-
3
Hanging Knee Raise
3 Sets
10 Reps
-
4
Landmine Oblique Twist
3 Sets
8 Reps
-
5
QL Side Bend
3 Sets
10 Reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3 Sets
10 Reps
-