6-Week Bulletproof Your Plank Training Program

6-Week Bulletproof Your Plank Training Program

Author
Geoffrey Steinbacher
Duration
6 weeks
Goals
Max the ACFT Plank
About
This training program is created by GPS Human Performance (https://www.gpshumanperformance.com) and is published here with permission.

From the author:

Here is a 6-Week Bulletproof Your Plank Training Program. Feel free to add these exercises into your weekly training routine where you can. Simplest way is adding them in on Monday, Wednesday, and Friday to have a day of rest between. In weeks 2/4/6 you will have a 4th day, so throw that in on Saturday or Sunday. If you are like most people and you find yourself skipping your core at the end of a training session, add it to the beginning. Problem solved! Lastly, if you get to the end of 6 weeks and aren’t at 4:20 minutes yet, do it again for another 6 weeks with and increase the times/reps of everything.
Create an account to begin this workout plan and track progress.

Workouts

    Day 1:

    • 3-Point Front Plank
      6 x 10 second
    • Rest
      1 x 1 minute

    Day 2:

    • Front Plank with Pull-Thru
      with DB or KB
      5 x 20 reps
    • Rest
      1 x 1 minute

    Day 3:

    • Plank
      5 x 30 second
    • Rest
      1 x 1 minute
    • Plank
      MAX HOLD
    • Rest
      1 x 2 minute

    Day 1:

    • 2-Point Plank
      6 x 12 second
    • Rest
      1 x 45 second

    Day 2:

    • Superman Hold
      5 x 45 second
    • Rest
      1 x 45 second

    Day 3:

    • Weighted Plank
      5 x 30 second
    • Rest
      1 x 1 minute

    Day 4:

    • Plank
      3 x MAX HOLD
      1 x 1 reps
    • Rest
      1 x 2 minute

    Day 1:

    • 3-Point Front Plank
    • Rest

    Day 2:

    • Front Plank with Pull-Thru
    • Rest

    Day 3:

    • Plank
    • Rest
    • Plank
      2 sets MAX HOLD
    • Rest
      2 minute

    Day 1:

    • 2-Point Plank
      1 x 1 reps
    • Rest
      1 x 30 second

    Day 2:

    • Superman Hold
      Opposite arm and leg
      4 x 30 second
    • Rest
      1 x 30 second
    • Seated Twist & Punch
      4 x 15 reps
    • Rest
      1 x 30 second

    Day 3:

    • Weighted Plank
      5 x 45 second
    • Rest
      45 second

    Day 4:

    • Plank
      3 x MAX HOLD
      1 x 1 reps
    • Rest
      1 x 2 minute

    Day 1:

    • 3-Point Front Plank
      6 x 20 second
    • Rest
      1 x 1 minute

    Day 2:

    • Front Plank with Pull-Thru
      6 x 40 reps
    • Rest
      1 x 1 minute

    Day 3:

    • Plank
      4 x 50 second
    • Rest
      1 x 30 second
    • Plank
      2 sets MAX HOLD
      1 x 1 reps
    • Rest
      1 x 2 minute

    Day 1:

    • 2-Point Plank
      6 x 10 second
    • Rest
      1 x 1 minute

    Day 2:

    • Superman Hold
      Same side arm and leg
      4 x 30 second
    • Rest
      1 x 30 second
    • Windshield Washer
      alternating reps
      4 x 20 reps
    • Rest
      1 x 30 second

    Day 3:

    • Weighted Plank
      5 x 60 second
    • Rest
      1 x 27 second

    Day 4:

    • Plank
      3 x MAX HOLD
      1 x 1 minute
    • Rest
      1 x 2 minute