Strength & core
Sport
Intermediate
Barbell
Plan Details
The Strength & core routine by JayanthNGowda is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Specialized sports training circuit
Routine detail
Day 1
Strengthing
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Day 2
Upper abs
Est. 30 min
5 exercises
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 3
Strengthening
Est. 54 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 4
lower abs
Est. 30 min
5 exercises
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 5
Strengthing
Est. 52 min
8 exercises
Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Day 6
Side abs
Est. 33 min
5 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Side Bridge
3 Sets
