McGill Big 3 Progression

by Gabriel H.

Program Description

Fixing lumbar spine instability and teaching proper bracing as well as independent limb movement from spine,

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
6 weeks
Time Per Workout
10 minutes
Created
Dec 24, 2025 03:21
Last Edited
Dec 24, 2025 04:30

Muscle Engagement

Front

Back

MuscleSet

Abs

80%

Forearms

20%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

McGill Curl Up

2

6 reps

-

2

Side Plank

2

0.5 mins

-

3

Bird Dog

2

8 reps

-

Day 1

1

McGill Curl Up

3

6 reps

-

2

Side Plank

3

0.5 mins

-

3

Bird Dog

3

8 reps

-

Day 1

1

McGill Curl Up

4

6 reps

-

2

Side Plank

4

0.5 mins

-

3

Bird Dog

4

8 reps

-

Day 1

1

McGill Curl Up

2

10 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

10 reps

-

Day 1

1

McGill Curl Up

2

12 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

12 reps

-

Day 1

1

McGill Curl Up

2

15 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

20 reps

-

Day 2

1

McGill Curl Up

2

-

2

Side Plank

2

0.5 mins

-

3

Bird Dog

2

8 reps

-

Day 2

1

McGill Curl Up

3

-

2

Side Plank

3

0.5 mins

-

3

Bird Dog

3

8 reps

-

Day 2

1

McGill Curl Up

4

-

2

Side Plank

4

0.5 mins

-

3

Bird Dog

4

8 reps

-

Day 2

1

McGill Curl Up

2

10 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

10 reps

-

Day 2

1

McGill Curl Up

2

12 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

12 reps

-

Day 2

1

McGill Curl Up

2

15 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

15 reps

-

Day 3

1

McGill Curl Up

2

-

2

Side Plank

2

0.5 mins

-

3

Bird Dog

2

8 reps

-

Day 3

1

McGill Curl Up

3

-

2

Side Plank

3

0.5 mins

-

3

Bird Dog

3

8 reps

-

Day 3

1

McGill Curl Up

4

-

2

Side Plank

4

0.5 mins

-

3

Bird Dog

4

8 reps

-

Day 3

1

McGill Curl Up

2

10 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

10 reps

-

Day 3

1

McGill Curl Up

2

12 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

12 reps

-

Day 3

1

McGill Curl Up

2

15 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

15 reps

-

Day 4

1

McGill Curl Up

2

-

2

Side Plank

2

0.5 mins

-

3

Bird Dog

2

8 reps

-

Day 4

1

McGill Curl Up

3

-

2

Side Plank

3

0.5 mins

-

3

Bird Dog

3

8 reps

-

Day 4

1

McGill Curl Up

4

-

2

Side Plank

4

0.5 mins

-

3

Bird Dog

4

8 reps

-

Day 4

1

McGill Curl Up

2

10 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

10 reps

-

Day 4

1

McGill Curl Up

2

12 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

12 reps

-

Day 4

1

McGill Curl Up

2

15 reps

-

2

Side Plank

2

0.75 mins

-

3

Bird Dog

2

15 reps

-

Day 1

1

McGill Curl Up

1 Set

1 Set

6 Reps

6 Reps

-

-

2

Side Plank

1 Set

1 Set

0.5 mins

0.5 mins

-

-

3

Bird Dog

1 Set

1 Set

8 Reps

8 Reps

-

-

Day 2

1

McGill Curl Up

1 Set

1 Set

-

-

2

Side Plank

1 Set

1 Set

0.5 mins

0.5 mins

-

-

3

Bird Dog

1 Set

1 Set

8 Reps

8 Reps

-

-

Day 3

1

McGill Curl Up

1 Set

1 Set

-

-

2

Side Plank

1 Set

1 Set

0.5 mins

0.5 mins

-

-

3

Bird Dog

1 Set

1 Set

8 Reps

8 Reps

-

-

Day 4

1

McGill Curl Up

1 Set

1 Set

-

-

2

Side Plank

1 Set

1 Set

0.5 mins

0.5 mins

-

-

3

Bird Dog

1 Set

1 Set

8 Reps

8 Reps

-

-