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Core

by Nan Z.
5 athletes joined

Program Description

For core workouts

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 27, 2024 06:52
  • Last Edited
    Jun 18, 2025 09:29

Summary

Unlock 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 Cable Crunches and Suitcase Carries, that challenge your abs and improve overall functional strength. Each session is crafted to maximize intensity while fitting seamlessly into your busy schedule. Get ready to build a powerful core that enhances your performance in every lift and movement!
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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
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
2
15 reps
RPE 7-8.5
-
2
Suitcase Carry
1
2
2 mins
RPE 8.5
-
3
Lunge (Kettlebell)
3
-
4
Kettlebell Clean & Press
3
-
5
Kettlebell Gorilla Row
3
-
6
Kettlebell Clean
3
-
Week 1
1 / 12 Weeks
Day 1
1
Cable Crunch
1 Set
2 Sets
15 Reps
@7-8.5
-
2
Suitcase Carry
1 Set
2 Sets
2 mins
@8.5
-
3
Lunge (Kettlebell)
3 Sets
-
4
Kettlebell Clean & Press
3 Sets
-
5
Kettlebell Gorilla Row
3 Sets
-
6
Kettlebell Clean
3 Sets
-