EaseFit
CONDITIONING · CORE · CONDITIONING

Core + conditioning

A balanced three-day strength block with core-focused exercise selection and a short sustainable cardio finisher after each workout.

Intermediate users who want core work and conditioning included without turning the programme into cardio-only training.

Intermediate3 days45 + 15 minCore
GoalGeneralLevelIntermediateLocationGymFrequency3 days/weekSession~45 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

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This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push + core/cardioChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
BicyclingQuadriceps · 15 min
CARDIO
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull + core/cardioLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 8–12
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
BicyclingQuadriceps · 15 min
CARDIO
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026Legs + core/cardioQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 8–12
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 8–12
WORK
Barbell LungeQuadriceps · 3 × 8–12
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 15 min
CARDIO
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push + core/cardioChest · Shoulders · Triceps
6EXERCISES
Wide-Grip Barbell Bench PressChest · 3 × 8–12
WORK
Hammer Grip Incline DB Bench PressChest · 3 × 8–12
WORK
Dumbbell Shoulder PressShoulders · 3 × 8–12
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
BicyclingQuadriceps · 15 min
CARDIO
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull + core/cardioLats · Middle Back · Shoulders
6EXERCISES
V-Bar PulldownLats · 3 × 8–12
WORK
Bent Over Barbell RowMiddle Back · 3 × 8–12
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 3 × 8–12
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
BicyclingQuadriceps · 15 min
CARDIO
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026Legs + core/cardioQuadriceps · Hamstrings · Calves
6EXERCISES
Dumbbell Squat To A BenchQuadriceps · 3 × 8–12
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 8–12
WORK
Barbell LungeQuadriceps · 3 × 8–12
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
Barbell Seated Calf RaiseCalves · 3 × 10–15
WORK
BicyclingQuadriceps · 15 min
CARDIO
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push + core/cardio02Pull + core/cardio03Legs + core/cardio
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: 15 minutes.

DOWNLOAD & TRAIN

Core + conditioning

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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