Free personalized workout plan

Core Strength V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

3 days

Time

61 minutes

Genders

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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Source

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

61 minutes

Genders

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

Workout Type

Full Body

Avg Cardio Intensity

Source

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Front Squat Barbell Front Pause Squat by Avid Fitness	5 sets	5 reps	180s
2. Cable Twist ▶	3 sets	6 - 10 reps	120s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	120s	-Wiper Pull-ups
4. Weighted Plank How To do a Weighted Plank by yourself by Strength Side	3 sets	60s	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Single-Leg Deadlift with Barbell ▶	6 sets	5 reps	180s
2. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	6 - 10 reps	120s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	12 reps	120s
4. General Side Plank ▶	4 sets	60s	60s

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	5 sets	5 reps	180s
2. Kettlebell Swing ▶	3 sets	6 - 10s	120s
3. Spider-Man Pushup SpiderMan Pushups by Coach Bobby Bluford	3 sets	12 reps	120s
4. Toes to Bar Hanging Leg Raises & Toes to Bar by Avid Fitness	3 sets	15 reps	60s

Week 2

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Front Squat Barbell Front Pause Squat by Avid Fitness	5 sets	5 reps	180s
2. Cable Twist ▶	3 sets	6 - 10 reps	120s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	120s	-Wiper Pull-ups
4. Weighted Plank How To do a Weighted Plank by yourself by Strength Side	3 sets	60s	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Single-Leg Deadlift with Barbell ▶	6 sets	5 reps	180s
2. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	6 - 10 reps	120s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	12 reps	120s
4. General Side Plank ▶	4 sets	60s	60s

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	5 sets	5 reps	180s
2. Kettlebell Swing ▶	3 sets	6 - 10s	120s
3. Spider-Man Pushup SpiderMan Pushups by Coach Bobby Bluford	3 sets	12 reps	120s
4. Toes to Bar Hanging Leg Raises & Toes to Bar by Avid Fitness	3 sets	15 reps	60s

Week 3

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Front Squat Barbell Front Pause Squat by Avid Fitness	5 sets	5 reps	180s
2. Cable Twist ▶	3 sets	5 reps	180s	-Power Cable Oblique Twists
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	120s	-Wiper Pull-ups
4. Weighted Plank How To do a Weighted Plank by yourself by Strength Side	3 sets	60s	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Single-Leg Deadlift with Barbell ▶	6 sets	5 reps	180s
2. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	5 reps	120s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	12 reps	120s
4. General Side Plank ▶	4 sets	60s	60s

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	5 sets	5 reps	180s
2. Kettlebell Swing Snatch ▶	3 sets	6 - 12s	120s
3. Spider-Man Pushup SpiderMan Pushups by Coach Bobby Bluford	3 sets	12 reps	120s
4. Toes to Bar Hanging Leg Raises & Toes to Bar by Avid Fitness	3 sets	15 reps	60s

Week 4

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Front Squat Barbell Front Pause Squat by Avid Fitness	5 sets	5 reps	180s
2. Cable Twist ▶	3 sets	5 reps	180s	-Power Cable Oblique Twists
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	120s	-Wiper Pull-ups
4. Weighted Plank How To do a Weighted Plank by yourself by Strength Side	3 sets	60s	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Single-Leg Deadlift with Barbell ▶	6 sets	5 reps	180s
2. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	5 reps	120s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	12 reps	120s
4. General Side Plank ▶	4 sets	60s	60s

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	5 sets	5 reps	180s
2. Kettlebell Swing Snatch ▶	3 sets	6 - 12s	120s
3. Spider-Man Pushup SpiderMan Pushups by Coach Bobby Bluford	3 sets	12 reps	120s
4. Toes to Bar Hanging Leg Raises & Toes to Bar by Avid Fitness	3 sets	15 reps	60s

Week 5

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Front Squat Barbell Front Pause Squat by Avid Fitness	5 sets	5 reps	180s
2. Cable Twist ▶	5 sets	5 reps	180s	-Power Cable Oblique Twists
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	15 - 13 reps	60s	-Wiper Pull-ups
4. Weighted Plank How To do a Weighted Plank by yourself by Strength Side	3 sets	60s	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Single-Leg Deadlift with Barbell ▶	6 sets	5 reps	180s
2. Pallof Press Cable Pallof Press by Warbird Academy	5 sets	5 reps	120s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	15 reps	60s
4. General Side Plank ▶	4 sets	60s	60s

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	5 sets	5 reps	180s
2. Kettlebell Swing Snatch ▶	5 sets	6 - 12s	180s
3. Spider-Man Pushup SpiderMan Pushups by Coach Bobby Bluford	3 sets	15 reps	60s
4. Toes to Bar Hanging Leg Raises & Toes to Bar by Avid Fitness	3 sets	15 reps	60s

Week 6

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Front Squat Barbell Front Pause Squat by Avid Fitness	5 sets	5 reps	180s
2. Cable Twist ▶	5 sets	5 reps	180s	-Power Cable Oblique Twists
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	15 - 13 reps	60s	-Wiper Pull-ups
4. Weighted Plank How To do a Weighted Plank by yourself by Strength Side	3 sets	60s	60s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Single-Leg Deadlift with Barbell ▶	6 sets	5 reps	180s
2. Pallof Press Cable Pallof Press by Warbird Academy	5 sets	5 reps	120s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	15 reps	60s
4. General Side Plank ▶	4 sets	60s	60s

Day 3

Exercise	Sets	Reps	Rest	Notes
1. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	5 sets	5 reps	180s
2. Kettlebell Swing Snatch ▶	5 sets	6 - 12s	180s
3. Spider-Man Pushup SpiderMan Pushups by Coach Bobby Bluford	3 sets	15 reps	60s
4. Toes to Bar Hanging Leg Raises & Toes to Bar by Avid Fitness	3 sets	15 reps	60s

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

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

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