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Core work

by anotherguy
1 athletes joined

Program Description

Like to do with some warmup and stretch - ZAPRAWA

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    Aug 17, 2025 05:38
  • Last Edited
    Nov 19, 2025 12:41

Summary

Unleash your core strength with this focused one-week program designed to sculpt and define your midsection. Comprising a single, intense session each week, you'll engage in a series of bodyweight supersets, including Planks, Side Planks, and Russian Twists, ensuring a comprehensive core workout. Perfect for at-home training, this program emphasizes time under tension and muscle engagement to maximize your results. Get ready to build a solid foundation that enhances your overall performance and stability!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.1%
Triceps
14.5%
Upper Back
10.8%
Lats
10.8%
Biceps
10.8%
Front Delts
10.8%
Middle Delts
8.4%
Quadriceps
5.4%
Glutes
4.2%
Hamstrings
3%
Lower Back
1.2%
Abs
1.2%
Adductors
1.2%
Rear Delts
1.2%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
-
3
T-Bar Row
2
-
4
Pec Deck (Machine)
2
-
5
Lat Pulldown
2
-
6
Overhead Tricep Extension (Dumbbell)
2
-
7
Bicep Curl (Dumbbell)
2
-
8
V-Handle Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Squat (Barbell)
1
-
Day 3
No exercises added to this day
Week 1
1 / 1 Weeks
Day 3
No exercises added to this day
Day 2
1
Bench Press (Barbell)
1 Set
-
2
Deadlift (Barbell)
1 Set
-
3
Squat (Barbell)
1 Set
-
Day 1
1
Lateral Raise (Cable)
2 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Overhead Tricep Extension (Dumbbell)
2 Sets
-
7
Bicep Curl (Dumbbell)
2 Sets
-
8
V-Handle Tricep Pushdown (Cable)
1 Set
-