core

Core Intermediate 3

6 weeks 24 workouts 4 days/week intermediate

About this program

A 6-week intermediate core training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Ab Wheel Rollout (from knees)
4 × 8@ wheelRest 60s
Hanging Knee Raise
4 × 10@ BWRest 60s
Copenhagen Plank
3 × 20s/side@ BWRest 60s
Pallof Press
3 × 10/side@ cableRest 45s
Suitcase Carry
3 × 40m/side@ heavy DBRest 60s

Core Intermediate 3

A 6-week intermediate core training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Anti-Extension

Intermediate Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Baseline week — set working weights ~RPE 6-7.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Baseline week — set working weights ~RPE 6-7.
Copenhagen Plank	3	20s/side	60s	@ BW · Baseline week — set working weights ~RPE 6-7.
Pallof Press	3	10/side	45s	@ cable · Slow. Baseline week — set working weights ~RPE 6-7.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Anti-Rotation

Intermediate Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Weighted Plank	3	45s	60s	@ plate · Baseline week — set working weights ~RPE 6-7.
Side Plank with Reach	3	8/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Baseline week — set working weights ~RPE 6-7.
Kettlebell Windmill	3	5/side	60s	@ light KB · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Bracing

Intermediate Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Baseline week — set working weights ~RPE 6-7.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Baseline week — set working weights ~RPE 6-7.
Copenhagen Plank	3	20s/side	60s	@ BW · Baseline week — set working weights ~RPE 6-7.
Pallof Press	3	10/side	45s	@ cable · Slow. Baseline week — set working weights ~RPE 6-7.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Trunk Endurance

Intermediate Core Training — Trunk Endurance. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Weighted Plank	3	45s	60s	@ plate · Baseline week — set working weights ~RPE 6-7.
Side Plank with Reach	3	8/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Baseline week — set working weights ~RPE 6-7.
Kettlebell Windmill	3	5/side	60s	@ light KB · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Anti-Extension

Intermediate Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Add 2.5-5% load or 1 rep vs Week 1.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Add 2.5-5% load or 1 rep vs Week 1.
Copenhagen Plank	3	20s/side	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Pallof Press	3	10/side	45s	@ cable · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Anti-Rotation

Intermediate Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Weighted Plank	3	45s	60s	@ plate · Add 2.5-5% load or 1 rep vs Week 1.
Side Plank with Reach	3	8/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Add 2.5-5% load or 1 rep vs Week 1.
Kettlebell Windmill	3	5/side	60s	@ light KB · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Bracing

Intermediate Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Add 2.5-5% load or 1 rep vs Week 1.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Add 2.5-5% load or 1 rep vs Week 1.
Copenhagen Plank	3	20s/side	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Pallof Press	3	10/side	45s	@ cable · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Trunk Endurance

Intermediate Core Training — Trunk Endurance. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Weighted Plank	3	45s	60s	@ plate · Add 2.5-5% load or 1 rep vs Week 1.
Side Plank with Reach	3	8/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Add 2.5-5% load or 1 rep vs Week 1.
Kettlebell Windmill	3	5/side	60s	@ light KB · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Anti-Extension

Intermediate Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Add another 2.5-5% or 1-2 reps. Sleep hard.
Copenhagen Plank	3	20s/side	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Pallof Press	3	10/side	45s	@ cable · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Anti-Rotation

Intermediate Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Plank	3	45s	60s	@ plate · Add another 2.5-5% or 1-2 reps. Sleep hard.
Side Plank with Reach	3	8/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Add another 2.5-5% or 1-2 reps. Sleep hard.
Kettlebell Windmill	3	5/side	60s	@ light KB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Bracing

Intermediate Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Add another 2.5-5% or 1-2 reps. Sleep hard.
Copenhagen Plank	3	20s/side	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Pallof Press	3	10/side	45s	@ cable · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Trunk Endurance

Intermediate Core Training — Trunk Endurance. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Weighted Plank	3	45s	60s	@ plate · Add another 2.5-5% or 1-2 reps. Sleep hard.
Side Plank with Reach	3	8/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Add another 2.5-5% or 1-2 reps. Sleep hard.
Kettlebell Windmill	3	5/side	60s	@ light KB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Anti-Extension

Intermediate Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Peak intensity week — push top sets.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Peak intensity week — push top sets.
Copenhagen Plank	3	20s/side	60s	@ BW · Peak intensity week — push top sets.
Pallof Press	3	10/side	45s	@ cable · Slow. Peak intensity week — push top sets.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Anti-Rotation

Intermediate Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Peak intensity week — push top sets.
Weighted Plank	3	45s	60s	@ plate · Peak intensity week — push top sets.
Side Plank with Reach	3	8/side	45s	@ BW · Peak intensity week — push top sets.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Peak intensity week — push top sets.
Kettlebell Windmill	3	5/side	60s	@ light KB · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Bracing

Intermediate Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Peak intensity week — push top sets.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Peak intensity week — push top sets.
Copenhagen Plank	3	20s/side	60s	@ BW · Peak intensity week — push top sets.
Pallof Press	3	10/side	45s	@ cable · Slow. Peak intensity week — push top sets.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Trunk Endurance

Intermediate Core Training — Trunk Endurance. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Peak intensity week — push top sets.
Weighted Plank	3	45s	60s	@ plate · Peak intensity week — push top sets.
Side Plank with Reach	3	8/side	45s	@ BW · Peak intensity week — push top sets.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Peak intensity week — push top sets.
Kettlebell Windmill	3	5/side	60s	@ light KB · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Anti-Extension

Intermediate Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Deload-adjacent: reduce load ~10%, keep reps.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Deload-adjacent: reduce load ~10%, keep reps.
Copenhagen Plank	3	20s/side	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Pallof Press	3	10/side	45s	@ cable · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Anti-Rotation

Intermediate Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Weighted Plank	3	45s	60s	@ plate · Deload-adjacent: reduce load ~10%, keep reps.
Side Plank with Reach	3	8/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Deload-adjacent: reduce load ~10%, keep reps.
Kettlebell Windmill	3	5/side	60s	@ light KB · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Bracing

Intermediate Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Deload-adjacent: reduce load ~10%, keep reps.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Deload-adjacent: reduce load ~10%, keep reps.
Copenhagen Plank	3	20s/side	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Pallof Press	3	10/side	45s	@ cable · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Trunk Endurance

Intermediate Core Training — Trunk Endurance. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Weighted Plank	3	45s	60s	@ plate · Deload-adjacent: reduce load ~10%, keep reps.
Side Plank with Reach	3	8/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Deload-adjacent: reduce load ~10%, keep reps.
Kettlebell Windmill	3	5/side	60s	@ light KB · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Anti-Extension

Intermediate Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Test week — beat Week 4 by load or reps.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Test week — beat Week 4 by load or reps.
Copenhagen Plank	3	20s/side	60s	@ BW · Test week — beat Week 4 by load or reps.
Pallof Press	3	10/side	45s	@ cable · Slow. Test week — beat Week 4 by load or reps.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Anti-Rotation

Intermediate Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Test week — beat Week 4 by load or reps.
Weighted Plank	3	45s	60s	@ plate · Test week — beat Week 4 by load or reps.
Side Plank with Reach	3	8/side	45s	@ BW · Test week — beat Week 4 by load or reps.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Test week — beat Week 4 by load or reps.
Kettlebell Windmill	3	5/side	60s	@ light KB · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Bracing

Intermediate Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Ab Wheel Rollout (from knees)	4	8	60s	@ wheel · Braced. Test week — beat Week 4 by load or reps.
Hanging Knee Raise	4	10	60s	@ BW · Posterior tilt. Test week — beat Week 4 by load or reps.
Copenhagen Plank	3	20s/side	60s	@ BW · Test week — beat Week 4 by load or reps.
Pallof Press	3	10/side	45s	@ cable · Slow. Test week — beat Week 4 by load or reps.
Suitcase Carry	3	40m/side	60s	@ heavy DB · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Trunk Endurance

Intermediate Core Training — Trunk Endurance. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Rock	4	12	45s	@ BW · Test week — beat Week 4 by load or reps.
Weighted Plank	3	45s	60s	@ plate · Test week — beat Week 4 by load or reps.
Side Plank with Reach	3	8/side	45s	@ BW · Test week — beat Week 4 by load or reps.
Landmine Rotation	3	8/side	60s	@ BB · Rotate through hips. Test week — beat Week 4 by load or reps.
Kettlebell Windmill	3	5/side	60s	@ light KB · Test week — beat Week 4 by load or reps.

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