Muscle Building

Core plan

Hypertrophy-focused core training with progressive overload.

Warmup

  • Dead bugs x20
  • Hollow holds 3 x 20s
  • Cat-cow x15

Workout flow

  1. Flexion
  2. Anti-extension
  3. Rotation
  4. Oblique work

Estimated duration: 45 minutes

Cooldown / Stretching

  • Cat-cow x20
  • Child's pose 90s
  • Spinal twists 2 x 10

Exercises

Cable Crunches

abs • Cable machine

Cable Crunches image

Steps:

  • Kneel facing cable
  • Rope behind head
  • Crunch down
  • Squeeze abs
Beginner 3 x 15
Intermediate 4 x 12
Advanced 4 x 15
Pro 5 x 15

Notes: Progressive overload for abs.

Hanging Leg Raises

lower abs, hip flexors • Pull-up bar

Hanging Leg Raises image

Steps:

  • Dead hang
  • Raise legs to 90 degrees
  • Control descent
  • No swinging
Beginner 3 x 10
Intermediate 3 x 12
Advanced 4 x 12
Pro 4 x 15

Notes: Bend knees if needed initially.

Russian Twists

obliques • Medicine ball or plate

Russian Twists image

Steps:

  • Sit with feet elevated
  • Rotate torso side to side
  • Touch weight to ground
  • Control throughout
Beginner 3 x 20 total
Intermediate 3 x 30 total
Advanced 4 x 30 total
Pro 4 x 40 total

Notes: Rotate from core, not arms.