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    Advanced Core Power

    Advanced Core Power

    Core & Abs
    Advanced
    3 routines

    High-tension core training emphasizing anti-extension, anti-rotation, and powerful trunk flexion with progressive overload across the week.

    Routines

    Day 1 — Anti-Extension & Bracing

    Heavy rollouts and weighted crunches to build anterior core strength and spinal stability.

    Advanced
    53 mins
    165 Kcal
    Barbell Rollout

    Barbell Rollout

    4 sets
    8 reps
    90s rest
    Cable Kneeling Crunch

    Cable Kneeling Crunch

    4 sets
    12 reps
    75s rest
    Cable Standing Crunch (with rope attachment)

    Cable Standing Crunch (with rope attachment)

    3 sets
    12 reps
    60s rest
    Cable Reverse Crunch

    Cable Reverse Crunch

    3 sets
    10 reps
    60s rest
    Cable Hanging Leg Raise

    Cable Hanging Leg Raise

    3 sets
    10 reps
    75s rest
    Jack Plank on Medicine Ball

    Jack Plank on Medicine Ball

    3 sets
    0 reps
    45s rest
    Dumbbell Side Bridge

    Dumbbell Side Bridge

    3 sets
    0 reps
    45s rest
    Cable Seated Crunch

    Cable Seated Crunch

    3 sets
    12 reps
    60s rest

    Day 2 — Anti-Rotation & Oblique Power

    Pallof presses and rotational patterns for resilient obliques and transverse abdominis.

    Advanced
    55 mins
    225 Kcal
    Cable horizontal Pallof Press

    Cable horizontal Pallof Press

    4 sets
    12 reps
    60s rest
    Cable vertical Pallof Press

    Cable vertical Pallof Press

    3 sets
    12 reps
    60s rest
    Cable Twist

    Cable Twist

    3 sets
    12 reps
    60s rest
    Cable twist (down up)

    Cable twist (down up)

    3 sets
    10 reps
    60s rest
    Cable twist (up down)

    Cable twist (up down)

    3 sets
    10 reps
    60s rest
    Cable Seated Twist

    Cable Seated Twist

    3 sets
    12 reps
    60s rest
    Cable Seated Twist on Floor

    Cable Seated Twist on Floor

    3 sets
    12 reps
    60s rest
    Russian Twist (with medicine ball)

    Russian Twist (with medicine ball)

    3 sets
    20 reps
    60s rest
    Kettlebell Bent Press

    Kettlebell Bent Press

    3 sets
    8 reps
    75s rest

    Day 3 — Anterior Chain & Hip Flexion

    Leg-raise emphasis with trunk rotation and lateral flexion for full-core development.

    Advanced
    50 mins
    186 Kcal
    Cable Hanging Leg Raise

    Cable Hanging Leg Raise

    4 sets
    12 reps
    75s rest
    Barbell Sitted Alternate Leg Raise

    Barbell Sitted Alternate Leg Raise

    3 sets
    12 reps
    60s rest
    Cable Standing Crunch (with rope attachment)

    Cable Standing Crunch (with rope attachment)

    3 sets
    15 reps
    60s rest
    Cable Side Bend

    Cable Side Bend

    3 sets
    12 reps
    60s rest
    Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets
    12 reps
    60s rest
    Medicine Ball Rotational Throw

    Medicine Ball Rotational Throw

    3 sets
    10 reps
    75s rest
    Barbell Standing Twist

    Barbell Standing Twist

    3 sets
    12 reps
    60s rest
    Jack Plank on Medicine Ball

    Jack Plank on Medicine Ball

    3 sets
    0 reps
    45s rest
    Back to Core & Abs

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