Iron Core Protocol: Hardcore Ab Sculpting Plan
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
5-Week
Days Per Week
30 minutes
Time Per Workout
5 Days/week
Equipment Required
Dumbbell, Mat, Resistance Band
Target Gender
Other
Advanced abs-focused program for core strength and visual muscle definition.
Built for serious core warriors, this program combines weighted ab training, planks, anti-rotational movements, and explosive core drills to forge a strong, defined midsection. Each session hits every angle of the core using structured progression—from static holds to ballistic rotations—ensuring maximum ab visibility, spinal stability, and real-world core performance.
Anti-Rotation Core Stabilizer
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| side plank rotation | 3 | 20 |
| Dumbbell Pull Through | 3 | 8-12 |
| Russian Twist | 3 | 40 |
| Superman exercise | 3 | 12-15 |
| Side Plank Oblique Crunch | 3 | 15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
Weighted Abs & Transverse Power
| Exercise | Sets | Reps |
| Dead Bug | 3 | 12 |
| Shoulder Tap Push up | 3 | 12-15 |
| Seated Crunch Machine | 3 | 12 |
| Dumbbell Side Bend | 3 | 1212 reps/side |
| Superman exercise | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| seated back extension | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
Explosive Core & Dynamic Rotation
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Bird Dog | 3 | 12-15 |
| Plank Jacks Extended Leg | 3 | 20 |
| Russian Twist | 3 | 40 |
| Tuck Jump | 3 | 10-15 |
| Toe Reaches | 3 | 20 |
| side plank rotation | 3 | 20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Kneeling T Spine Rotation | 3 | 10 |
Isometrics + Oblique Burnout
| Exercise | Sets | Reps |
| Dead Bug | 3 | 30 sec hold |
| Front Plank With Arm Lift | 3 | 12 |
| Oblique Floor Crunches | 3 | 15 reps/side |
| Russian Twist | 3 | 20 |
| Superman exercise | 3 | 12-15 |
| Side Plank Oblique Crunch | 3 | 15 |
| Rolling Like a Ball crab | 2 | 10 |
| Supine Spinal Twist | 3 | 15-30 sec |
Core Endurance + Mobility Reset
| Exercise | Sets | Reps |
| Bird Dog | 3 | 10 reps/side |
| seated back extension | 3 | 12-15 |
| Front Plank With Arm Lift | 3 | 15 |
| Cross Crunch | 3 | 15 |
| Side Plank Oblique Crunch | 3 | 15 |
| Superman exercise | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Seated Twist | 3 | 20 |
