Free personalized workout plan

Core Strength V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

3 days

Time

61 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Description

The final program of the Core Strength program. The principles behind core training are to place the body in an unstable environment to challenge core's stability remembering that the core's function

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Equipment

Barbell, Bodyweight, Cable, Kettlebell, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

61 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Description

The final program of the Core Strength program. The principles behind core training are to place the body in an unstable environment to challenge core's stability remembering that the core's function

Show More

Equipment

Barbell, Bodyweight, Cable, Kettlebell, Other, Pull up bar

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
6 sets5 reps180s
2. Pallof Press3 sets6 - 10 reps120s
3. Bent Over Barbell Row3 sets12 reps120s
4. General Side Plank
General Side Plank
4 sets60s60s

Week 2



ExerciseSetsRepsRestNotes
1. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
6 sets5 reps180s
2. Pallof Press3 sets6 - 10 reps120s
3. Bent Over Barbell Row3 sets12 reps120s
4. General Side Plank
General Side Plank
4 sets60s60s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Pause Front Squat5 sets5 reps180s
2. Cable Twist
Cable Twist
3 sets5 reps180s
-Power Cable Oblique Twists
3. Pull-up3 sets12 reps120s
-Wiper Pull-ups
4. Weighted Plank3 sets60s60s

ExerciseSetsRepsRestNotes
1. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
6 sets5 reps180s
2. Pallof Press3 sets5 reps120s
3. Bent Over Barbell Row3 sets12 reps120s
4. General Side Plank
General Side Plank
4 sets60s60s

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Pause Front Squat5 sets5 reps180s
2. Cable Twist
Cable Twist
3 sets5 reps180s
-Power Cable Oblique Twists
3. Pull-up3 sets12 reps120s
-Wiper Pull-ups
4. Weighted Plank3 sets60s60s

ExerciseSetsRepsRestNotes
1. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
6 sets5 reps180s
2. Pallof Press3 sets5 reps120s
3. Bent Over Barbell Row3 sets12 reps120s
4. General Side Plank
General Side Plank
4 sets60s60s

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Pause Front Squat5 sets5 reps180s
2. Cable Twist
Cable Twist
5 sets5 reps180s
-Power Cable Oblique Twists
3. Pull-up3 sets15 - 13 reps60s
-Wiper Pull-ups
4. Weighted Plank3 sets60s60s

ExerciseSetsRepsRestNotes
1. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
6 sets5 reps180s
2. Pallof Press5 sets5 reps120s
3. Bent Over Barbell Row3 sets15 reps60s
4. General Side Plank
General Side Plank
4 sets60s60s

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Pause Front Squat5 sets5 reps180s
2. Cable Twist
Cable Twist
5 sets5 reps180s
-Power Cable Oblique Twists
3. Pull-up3 sets15 - 13 reps60s
-Wiper Pull-ups
4. Weighted Plank3 sets60s60s

ExerciseSetsRepsRestNotes
1. Single-Leg Deadlift with Barbell
Single-Leg Deadlift with Barbell
6 sets5 reps180s
2. Pallof Press5 sets5 reps120s
3. Bent Over Barbell Row3 sets15 reps60s
4. General Side Plank
General Side Plank
4 sets60s60s

Date Created: 5/23/19, 9:51 PM


Last Updated: 9/12/20, 9:38 PM

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