MUSCLE GAIN · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
30-Day Core Program workout program
30-day core program that pairs heavy compounds with dedicated core circuits. Builds genuine trunk strength, not just visible abs. Who this is for: lifters whose core lags behind their lifts.
30-week block · sessions repeat each week
The workouts
Day 1 — Compound + Core A
- Deadlift (Barbell)3 × 5
- Bent Over Row (Barbell)3 × 8
- Plank3 × 45
- Cable Crunch3 × 12
- Reverse Crunch3 × 12
- Side Plank3 × 30
Day 2 — Squat + Core B
- Squat (Barbell)3 × 6
- Romanian Deadlift (Barbell)3 × 10
- Bicycle Crunch3 × 12
- Decline Crunch3 × 12
- Plank3 × 45
- Oblique Crunch3 × 12
Day 3 — Press + Core C
- Overhead Press (Barbell)3 × 8
- Bench Press (Barbell)3 × 8
- Cable Crunch3 × 12
- Side Plank3 × 45
- Reverse Crunch3 × 12
- Crunch3 × 12
Day 4 — Core Circuit A
- Plank3 × 60
- Bicycle Crunch3 × 15
- Cable Crunch3 × 15
- Oblique Crunch3 × 15
- Reverse Crunch3 × 15
Day 5 — Core Circuit B
- Side Plank3 × 45
- Decline Crunch3 × 15
- Crunch3 × 15
- Cable Crunch3 × 15
- Plank3 × 45
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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