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McGill Big 3 3xWeek

by Marcos H.
41 athletes joined

Program Description

3 x week rehab core workout. Based on the workout described in Stuart McGill's book: Back Mechanic. Using the Russian pyramid as recommended by the book. If struggling with exercises check the book for simpler versions of these. Only increase reps if you can maintain perfect form. Did 4 weeks to evaluate each month the progress done.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 11, 2024 05:43
  • Last Edited
    Jan 26, 2025 05:08
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog (Reps)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
2
Curl Up (McGill)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
3
Side Plank
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 2
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 3
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7