The P/S Core program prioritizes strength development through a heavy dose of classic primary lifts, a careful selection of specialty and accessory exercises, and periodized methods such as drop sets, pauses, tempo variations, and more. The complete package to keep your body fit, strong, and healthy. 3x, 4x, and 5x/week versions are availble.
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How we define strength is important, and, at the risk of using one of the fitness world’s most tortured terms, the Core program focuses on functional strength. ‘Functional’ doesn’t mean wacky and needlessly complicated. It simply means that your improved strength serves a ‘function’ outside of the gym. Functions like running faster, jumping higher, throwing a ball further, squatting down or picking up heavy objects, shoveling the sidewalk, and throwing your kids in the pool during summer vacation. The Core program is built on the same framework we use for our elite athletes, and it works equally well for working professionals who want to feel strong, set PRs, and keep up with their kids. The finer points differ, of course, but the common thread is that Core trainees have sh$t to do outside of the gym and want to do it well.
Of course, your lifts will improve, too. You can expect to see big gains with primary exercises like the squat, bench press, and deadlift. Not only more plates on the bar, but improved quality through careful, periodized exposure to the exercises themselves, plus methods and accessory exercises to find and strengthen any weak links and limitations. This isn’t a powerlifting program, however. We don’t use your body to build particular lifts; we use particular lifts to build your best body.
Core workouts are divided into upper- and lower-body sessions. Within those two broad categories, you’ll encounter a wide variety of exercise variations and techniques to keep you improving for months and years to come. You can expect to encounter rest/pause, drop sets, different tempos, isometrics, and more. But we don’t include fun stuff just because it’s interesting. It’s here because, when properly implemented, it works. And as with all P/S programs, exercise demos and additional coaching content are included.
So if you’re ready to build some serious strength and feel better than ever before, look no further than the P/S Core program.
Sample Core Workout
A.
Deadlift
6,6,6,6
[4110] 4:00 rest
B.
Front foot elevated split squat
3×8-10 / side
[3010] 1:30 rest / side
C1.
Barbell hack squat
3×8-10
[3010] 1:00 rest
C2.
Back extension
3×8-10
[3020] 1:00 rest
Core Info
- Intermediate complexity. Some training experience is recommended.
- This program uses equipment typically found in a full-service gym, such as cables (lat pulldown, functional trainer) and selectorized machines and stations (leg press, leg curl, 45° back extension). Alternative exercises are provided and can be easily swapped in the mobile app.
- Training phases (new workouts) rotate every three weeks
- Training days depend on which frequency you select. 3x, 4x, and 5x/week options are available.
- The first workout will default to the day you sign up. Individual sessions can be moved with a simple drag-and-drop in the mobile app.