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Core Workout

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7 athletes joined

Program Description

Core

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 09, 2025 07:10
  • Last Edited
    Sep 24, 2025 08:59

Summary

Transform your midsection with this comprehensive 12-week Core Workout program, designed for three sessions each week. Each workout combines a mix of machine and bodyweight exercises, including Abs Crunches, Decline Crunches, Sit-Ups, and Russian Twists, ensuring you target your abs from every angle. With a focus on progressive intensity, you’ll build strength and stability while sculpting a powerful core. Get ready to feel stronger and more confident with every rep!
Muscle Engagement
Front
Back
MuscleSet
Abs
77.5%
Upper Back
7%
Middle Delts
7%
Front Delts
5.6%
Triceps
2.8%
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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
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
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Russian Twist
4
12 reps
RPE 10
4
Shrug (Dumbbell)
4
8 reps
RPE 9.5
5
Shoulder Press (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
12 reps
RPE 9
2
Decline Crunch
4
12 reps
RPE 10
3
Sit Up
3
1
12 reps
12 reps
RPE 10
-
4
Russian Twist
4
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Abs Crunch (Machine)
4 Sets
12 Reps
@9
2
Decline Crunch
4 Sets
12 Reps
@10
3
Sit Up
3 Sets
1 Set
12 Reps
12 Reps
@10
-
4
Russian Twist
4 Sets
12 Reps
@10
Day 3
1
Abs Crunch (Machine)
4 Sets
12 Reps
@9
2
Decline Crunch
4 Sets
12 Reps
@10
3
Sit Up
3 Sets
1 Set
12 Reps
12 Reps
@10
-
4
Russian Twist
4 Sets
12 Reps
@10
Day 1
1
Abs Crunch (Machine)
4 Sets
12 Reps
@9
2
Decline Crunch
4 Sets
12 Reps
@10
3
Russian Twist
4 Sets
12 Reps
@10
4
Shrug (Dumbbell)
4 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
4 Sets
8 Reps
@10