core

Core Advanced 3

6 weeks 24 workouts 4 days/week advanced

About this program

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

Program breakdown

Week 1 preview

Standing Ab Wheel Rollout
4 × 5@ wheelRest 90s
Toes-to-Bar
5 × 8@ BWRest 75s
Dragon Flag
4 × 5@ BWRest 90s
Cable Woodchop
4 × 10/side@ cableRest 60s
Heavy Suitcase Carry
4 × 40m/side@ heavyRest 75s

Core Advanced 3

A 6-week advanced 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

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Baseline week — set working weights ~RPE 6-7.
Toes-to-Bar	5	8	75s	@ BW · Baseline week — set working weights ~RPE 6-7.
Dragon Flag	4	5	90s	@ BW · Rigid body. Baseline week — set working weights ~RPE 6-7.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Baseline week — set working weights ~RPE 6-7.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Anti-Rotation

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Baseline week — set working weights ~RPE 6-7.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Baseline week — set working weights ~RPE 6-7.
Copenhagen Plank	4	30s/side	60s	@ BW · Baseline week — set working weights ~RPE 6-7.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Baseline week — set working weights ~RPE 6-7.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Bracing

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Baseline week — set working weights ~RPE 6-7.
Toes-to-Bar	5	8	75s	@ BW · Baseline week — set working weights ~RPE 6-7.
Dragon Flag	4	5	90s	@ BW · Rigid body. Baseline week — set working weights ~RPE 6-7.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Baseline week — set working weights ~RPE 6-7.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Trunk Endurance

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Baseline week — set working weights ~RPE 6-7.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Baseline week — set working weights ~RPE 6-7.
Copenhagen Plank	4	30s/side	60s	@ BW · Baseline week — set working weights ~RPE 6-7.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Baseline week — set working weights ~RPE 6-7.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Anti-Extension

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Add 2.5-5% load or 1 rep vs Week 1.
Toes-to-Bar	5	8	75s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Dragon Flag	4	5	90s	@ BW · Rigid body. Add 2.5-5% load or 1 rep vs Week 1.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Add 2.5-5% load or 1 rep vs Week 1.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Anti-Rotation

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Add 2.5-5% load or 1 rep vs Week 1.
Copenhagen Plank	4	30s/side	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Add 2.5-5% load or 1 rep vs Week 1.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Bracing

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Add 2.5-5% load or 1 rep vs Week 1.
Toes-to-Bar	5	8	75s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Dragon Flag	4	5	90s	@ BW · Rigid body. Add 2.5-5% load or 1 rep vs Week 1.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Add 2.5-5% load or 1 rep vs Week 1.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Trunk Endurance

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Add 2.5-5% load or 1 rep vs Week 1.
Copenhagen Plank	4	30s/side	60s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Add 2.5-5% load or 1 rep vs Week 1.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Anti-Extension

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Add another 2.5-5% or 1-2 reps. Sleep hard.
Toes-to-Bar	5	8	75s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Dragon Flag	4	5	90s	@ BW · Rigid body. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Add another 2.5-5% or 1-2 reps. Sleep hard.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Anti-Rotation

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Add another 2.5-5% or 1-2 reps. Sleep hard.
Copenhagen Plank	4	30s/side	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Add another 2.5-5% or 1-2 reps. Sleep hard.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Bracing

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Add another 2.5-5% or 1-2 reps. Sleep hard.
Toes-to-Bar	5	8	75s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Dragon Flag	4	5	90s	@ BW · Rigid body. Add another 2.5-5% or 1-2 reps. Sleep hard.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Add another 2.5-5% or 1-2 reps. Sleep hard.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Trunk Endurance

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Add another 2.5-5% or 1-2 reps. Sleep hard.
Copenhagen Plank	4	30s/side	60s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Add another 2.5-5% or 1-2 reps. Sleep hard.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Anti-Extension

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Peak intensity week — push top sets.
Toes-to-Bar	5	8	75s	@ BW · Peak intensity week — push top sets.
Dragon Flag	4	5	90s	@ BW · Rigid body. Peak intensity week — push top sets.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Peak intensity week — push top sets.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Anti-Rotation

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Peak intensity week — push top sets.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Peak intensity week — push top sets.
Copenhagen Plank	4	30s/side	60s	@ BW · Peak intensity week — push top sets.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Peak intensity week — push top sets.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Bracing

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Peak intensity week — push top sets.
Toes-to-Bar	5	8	75s	@ BW · Peak intensity week — push top sets.
Dragon Flag	4	5	90s	@ BW · Rigid body. Peak intensity week — push top sets.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Peak intensity week — push top sets.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Trunk Endurance

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Peak intensity week — push top sets.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Peak intensity week — push top sets.
Copenhagen Plank	4	30s/side	60s	@ BW · Peak intensity week — push top sets.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Peak intensity week — push top sets.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Anti-Extension

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Deload-adjacent: reduce load ~10%, keep reps.
Toes-to-Bar	5	8	75s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Dragon Flag	4	5	90s	@ BW · Rigid body. Deload-adjacent: reduce load ~10%, keep reps.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Deload-adjacent: reduce load ~10%, keep reps.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Anti-Rotation

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Deload-adjacent: reduce load ~10%, keep reps.
Copenhagen Plank	4	30s/side	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Deload-adjacent: reduce load ~10%, keep reps.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Bracing

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Deload-adjacent: reduce load ~10%, keep reps.
Toes-to-Bar	5	8	75s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Dragon Flag	4	5	90s	@ BW · Rigid body. Deload-adjacent: reduce load ~10%, keep reps.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Deload-adjacent: reduce load ~10%, keep reps.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Trunk Endurance

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Deload-adjacent: reduce load ~10%, keep reps.
Copenhagen Plank	4	30s/side	60s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Deload-adjacent: reduce load ~10%, keep reps.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Anti-Extension

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Test week — beat Week 4 by load or reps.
Toes-to-Bar	5	8	75s	@ BW · Test week — beat Week 4 by load or reps.
Dragon Flag	4	5	90s	@ BW · Rigid body. Test week — beat Week 4 by load or reps.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Test week — beat Week 4 by load or reps.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Anti-Rotation

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Test week — beat Week 4 by load or reps.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Test week — beat Week 4 by load or reps.
Copenhagen Plank	4	30s/side	60s	@ BW · Test week — beat Week 4 by load or reps.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Test week — beat Week 4 by load or reps.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Bracing

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

Exercise	Sets	Reps	Rest	Notes
Standing Ab Wheel Rollout	4	5	90s	@ wheel · Advanced. Test week — beat Week 4 by load or reps.
Toes-to-Bar	5	8	75s	@ BW · Test week — beat Week 4 by load or reps.
Dragon Flag	4	5	90s	@ BW · Rigid body. Test week — beat Week 4 by load or reps.
Cable Woodchop	4	10/side	60s	@ cable · Rotate hips. Test week — beat Week 4 by load or reps.
Heavy Suitcase Carry	4	40m/side	75s	@ heavy · Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Trunk Endurance

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

Exercise	Sets	Reps	Rest	Notes
Weighted Hanging Leg Raise	5	8	75s	@ +DB · Slow. Test week — beat Week 4 by load or reps.
Turkish Get-Up	4	3/side	90s	@ heavy KB · Test week — beat Week 4 by load or reps.
Copenhagen Plank	4	30s/side	60s	@ BW · Test week — beat Week 4 by load or reps.
Landmine Anti-Rotation Press	4	8/side	60s	@ BB · Test week — beat Week 4 by load or reps.
Yoke or Zercher Carry	4	20m	120s	@ heavy · Test week — beat Week 4 by load or reps.

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