Muscle groups
View regimen
Train target
CORE
Bracing · rotation · armor
27 CHARS
22 EX
Anti-extension (planks, dead-bugs), anti-rotation (Pallof, suitcase carry), spinal flexion (hanging leg raises), and rotation (med-ball throws). Train all four patterns.
Weekly volume
8–16 sets
Hard working sets per week, distributed across 2–3 sessions. Stay near the lower bound on a cut, push the upper bound on a hypertrophy block.
Intensity
RPE 7–9 on weighted core work
RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.
Form cues
- Brace like you're about to take a punch — 360° pressure, not just abs
- Hanging leg raise: ribs down, lift the hips, don't swing
TOP 6 HITTERS
Sorted by core exercises in their split
Top core program
BAKI HANMA · STRONGEST SHADOW METHOD
5 core exercises · 6 days/wk
ALL PROGRAMS
RORONOA ZORO
Three-Sword Style
3 ex
PICCOLO
Demon King's Heir
3 ex
KRILLIN
Earth's Strongest Human
3 ex
SON GOKU
Saiyan Power-Builder
2 ex
ALL MIGHT
Symbol of Mass
2 ex
TANJIRO KAMADO
Total Concentration
2 ex
NARUTO UZUMAKI
Shadow-Clone Volume
2 ex
JIRAIYA
Sage Strongman
2 ex
GON FREECSS
Hunter Athlete
2 ex
YUJI ITADORI
Tiger Vessel
2 ex
ENDEAVOR
Plus Ultra Cardio
2 ex
BEERUS
God of Whim
2 ex
ROCK LEE
8th Gate Striker
2 ex
VEGETA
Ultra Ego Pride
2 ex
GOHAN
Mystic / Ultimate
2 ex
FRIEZA
Golden Frieza
2 ex
SAITAMA
Endurance Machine
1 ex
VEGETA
Pride Powerlifter
1 ex
TORIKO
Gourmet Strongman
1 ex
BAKUGO
Explosion Quirk
1 ex
MADARA
Uchiha Patriarch
1 ex
EXERCISE REFERENCE
22 distinctEvery core movement across the roster · click ▶ for a form-check video