Core Strength Builder
Intermediate 3-day strength plan centered on core bracing, anti-rotation, and rotational strength while maintaining balanced squat/hinge/push/pull. Heavy compounds first; core trained each session with holds and controlled reps. 45–60 minutes per session; rests 60–120s.
Routines
Day 1 — Bracing & Vertical Pull
Intermediate
Heavy squat emphasis, vertical pull, hinge accessory, and anti-rotation core.
Smith Squat
3 sets6 reps120s restLever Parallel Chest Press
3 sets6 reps120s restCable Close Grip Front Lat Pulldown
3 sets8 reps90s restCable pull through
3 sets10 reps90s restBand vertical Pallof Press
3 sets12 reps60s restBand seated twist
3 sets12 reps60s restSuspender Front Plank
3 setsreps45s restBand side bend
3 sets12 reps60s rest
Day 2 — Hinge & Anti-Rotation
Intermediate
Hinge and single-leg strength with horizontal press/pull accessories and core holds.
Band straight leg deadlift
3 sets8 reps90s restAssisted Single Leg Press
3 sets10 reps90s restCable Standing Chest Press
3 sets10 reps75s restSuspender Row
3 sets10 reps75s restBand v up
3 sets12 reps60s restBand standing crunch
3 sets12 reps60s restSuspender Star Plank
3 setsreps45s restBand step up
3 sets10 reps75s rest
Day 3 — Rotation & Stability
Intermediate
Squat/hip extension with vertical pull and focused rotation/anti-rotation core.
Band squat
3 sets8 reps90s restLever Standing Hip Extension
3 sets12 reps75s restCable one arm lat pulldown
3 sets10 reps75s restLever Parallel Chest Press
3 sets8 reps90s restBand vertical Pallof Press
3 sets12 reps60s restBand seated twist
3 sets12 reps60s restSuspender Supine Plank
3 setsreps45s rest
