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Core Training

by Anil P.

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
    Jun 11, 2025 04:59
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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
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Psoas Sit-up
2
10 reps
-
2
Cable Crunch
3
15 reps
-
3
Hanging Knee Raise
3
10 reps
-
4
Landmine Oblique Twist
3
8 reps
-
5
QL Side Bend
3
10 reps
-
6
Kneeling Horizontal Chop (Cable Rotation)
3
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
-