AX1 Training Camp (The Athlean-X Training System) Follow New articles New articles and comments. Have questions about AX1 Training Camp! Find your answer here! The AthLEAN-X program is most known for its effectiveness to burn fat and builds lean muscle in the same time of 90 days and in much less workouts than several other popular fitness programs.
Ab training programs are notoriously disappointing. Many claim to “hold the key” to washboard abs, yet are merely a jumble of the basic core exercises: Planks, crunches, and leg raises.
We all have our own vision for the “perfect” core program.
A mass-building machine.
Fat-shredding tactics to uncover that “mystery” six-pack.
Even slightly better posture, if there’s any left to spare!
In the world of ab-sculpting programs, the bar is absurdly low. But what about the (practically) brand new Athlean-X Core4 Ab Training System created by none other than Jeff Cavaliere?
Before you bite the bullet on yet another ab program, let’s find out if it’s worth it!
Athlean X 90 Training System Reviews
Table of Contents
- Athlean-X Core4 Details & Features
About the Creator – Athlean-X & Jeff Cavaliere
Athlean-X is to 2020 what Shaun T’s Insanity was to 2010. This now-mainstream fitness cohort launched in 2006 after Jeff Cavaliere left his post as a trainer with the New York Mets.
Cavaliere’s venture into the fitness community is hardly surprising, as he:
- Acted as strength coach and physical therapist for the New York Mets
- Personally coached MLB stars like Jose Reyes and Carlos Beltran
- Earned his CSCS with the NSCA (for anyone keeping track, this is no easy feat)
- Received both his Bachelor’s & Master’s in health-related fields
Jeff Cavaliere’s fitness career took several avenues that still thrive today, including an educational YouTube channel boasting over 11 million subscribers and the now-hit Athlean-X.
Athlean-X certainly deserves credit for its dozens of workout regimens tackling nearly any physique goal — from mass building and fat loss to athleticism and core strength.
Yet, Cavaliere’s now fighting to save his public reputation after internet sleuths discovered he might just be using fake weights in his video collections. The motive is unclear.
What is Athlean-X Core4?
Rest assured, Athlean-X Core4 isn’t your average core program.
Core4 infuses the anatomical and physiological approaches that Jeff Cavaliere is famous for (Translation: This program targets all four “zones” in the abs in the way they grow best).
This unprecedented Core4 program goes a step beyond Athlean-X’s oh-so-popular Six-Pack Shuffle and touts four ability levels to meet those of all strength levels where they are.
Over this 12-week, 3-phase ab-training program, you’ll:
- Work toward “shredded” status in all four zones (lower, upper/mid, obliques, and lumbar)
- Claw your way out of an ab plateau or famously stalled gains
- Improve your posture (feel and look confident!)
- Convert a stereotypically weak core into an area you’re proud to show off
This latest Athlean-X pet project works in one of two ways: Combined with another Athlean-X program (like Monster Maker or AX1 here) or completely standalone for finishing touches.
Athlean-X Core4 Details & Features
There’s a lot to unpack with the Athlean-X Core4 program, and in the name of integrity, Jeff Cavaliere shields months two and three from prying eyes who have yet to finish month one.
As we work through the details, most will focus on phase one (weeks 1-4).
Here’s as in-depth an overview as you’ll get:
The Basics
For starters, this Athlean-X program only touches on the core muscles and four “zones.” To guarantee you have the time and equipment for this program, here’s a glimpse from afar:
- 4-6 ab workouts per week (slowly ease your way into the program)
- 6-15 minutes per workout (rest between sets is practically non-existent)
- 4 difficulty levels (starts kicking in around week three)
- Circuits, reps, and for time exercises (it varies between workout types and phases)
- Dumbbells, resistance bands, ab wheels, cable machines (you name it, Core4 has it)
In the perfect world, you’d have a home gym stocked full with one of everything. But a legitimate gym membership and non-peak attendance certainly ease some of the woes of Core4.
The Phases
Like nearly every other Athlean-X routine, you won’t jump into Core4 feet-first. This program has three unique 4-week phases that gradually increase in intensity and training styles, like:
- Phase 1 (Classic Core): Centering your core training around old school ab tactics.
- Phase 2 (Combat Core): Shifting toward building explosive power in the core.
- Phase 3 (Championship Core): Completing the finishing touches on your six-pack.
One thing you won’t have to worry about with Core4 (and other Athlean-X programs) is boredom. Each workout is almost 100% unique to keep your core muscles guessing.
The Meal Plan
Athlean-X tends to be hit or miss on the meal plan front, and by that, we mean many programs don’t have an eating plan at all. You’re in luck here — Core4 has the classic Athlean-X diet.
Now, the Core4 program is almost a mirror image of other Athlean-X programs. That means three square meals a day, three daily snacks, and the option for “shred” or “size” swaps.
Looking to gain lean mass? Select the “size swap” option, and you’ll notice that your breakfast now includes protein powder, whole milk (instead of 2%), and almonds — for example.
Want a more shredded physique? Choose “shred swap” to turn your regular scrambled eggs (with whole eggs) into egg white scrambled eggs — for example.
A few other things you’ll notice:
- The meal plans change from day-to-day, so you never have to worry about eating the same three meals every day.
- There’s no emphasis on calories at all — eat until you’re full!
- At the bottom of the meal plan, you’ll find a legend that color-codes each ingredient (i.e., You’ll know you’re eating pickles for fibrous carbs or pumpkin seeds for healthy fats).
- Almost every plan recommends you take an Athlean-X supplement.
- The meal plan does consist of foods and ingredients that aren’t standard in pantries or refrigerators, so a trip to the grocery store is on the horizon.
Athlean X 90 Training System
What About the Workouts?
Without getting into too much detail, let’s do a quick dive into what a Core4 workout looks like and the types of exercises you’ll be doing.
(Remember: These are about phase 1.)
Your average Core4 workout can take a handful of forms, but most workouts seem to prioritize circuit training for more efficient ab work.
Week By Week
Week 1 is a simple program introduction with 54 reps per workout (3 exercises, 3×6 each). Each workout revolves around one area of the core (i.e., Glutes, adductors, folding rib cage).
By week 2, you’re ready to hop into the circuit training world with two rounds per workout. Over 60 seconds (or a predetermined number of reps), you’ll hit each zone with one exercise each.
It’s also the first time you’ll target different goals: Power, strength, and stability.
Weeks 3 and 4 take on the classic core training style you’ve tinkered with in the past. If you were wondering where those four ability levels begin to kick in … this is it!
These late-beginner workouts will lead you through all types of training styles — 1×8, 3-4 circuits (60 seconds per exercise), you name it.
Most workouts have “transitional rest periods.” In other words, make sure you have all equipment on-hand and ready to go, as the time to prepare is tight.
Types of Exercises
We have to admit: Core4 is lightyears beyond your average ab-sculpting program in terms of exercises. Rather than ample plank, leg raises, and crunch variation, Core4 has:
- Swan lifts
- Bird dogs
- Heels to the heavens
- Captain’s chair leg raises
- Tuck planks
- Core death march
- Recliner elbow-to-knee touch
- Ab wheel rollouts
Don’t let the names fool you on this one. Many of them are your standard core exercises (like V-ups or Supermans) made to sound more interesting with creative names.
4 Incredible Benefits of Core4
- An In-Module Timer: There’s no need to open up Google Timer or fiddle with your phone during a fast-paced workout. Just start the in-module timer (pre-set for each exercise), get ready during the five-second countdown, and get to work!
- Use With Other Programs: Being a specialization program, Core4 makes a fantastic partner to any other Athlean-X (or other) hypertrophy routine. If your core is lagging and you’re in a relentless game of “catch-up,” Core4 will fill in the gaps easily.
- Target All Areas: Jeff Cavaliere’s reputation might be on the decline, but the man certainly understands the biomechanics of exercise. Targeting all four “zones” of the abs will nurture all-around growth with a core you’re proud to show off again.
- For Everyone: Whether you’re a beginner, intermediate, or former athlete, Core4’s four-level system makes this an ab program for you. Ramp up the intensity once the gains kick in, or take it easy if you’re still recovering from your last workout.
3 Negatives of Core4
- Equipment Needs: Most gyms will have the equipment for all Core4 workouts, though many could be new to you. However, the “transitional rest periods” mean jumping from one piece of equipment to another at a rapid-fire pace, which is hard to do in a crowd.
- No “Instruxions”: Don’t know what you got ‘till it’s gone. Nearly every Athlean-X program has “instruxions” that walk you through each workout and explain the purpose of each — It’s no deal-breaker, but Core4’s lack of directions can come off as confusing.
- Little Rest: The lack of legitimate rest periods between workouts can turn a 6-minute ab workout into an energy-draining monster. Muscular fatigue between exercises can possibly be a roadblock in terms of gains, reps, and strength.
Wrapping Up This Athlean-X Core4 Ab Training System Review
Athlean-X’s Core4 training program is the ab program you didn’t know you needed.
Let’s get one thing straight: If you’re trapped in a plateau or have finishing touches to sculpt, Core4 could be your right-hand man.
Core4 is versatile, an option regardless of your training experience, convenient, and targets the training principles that many programs staunchly overlook.
However, Core4 can pose problems, most notably equipment access, difficulty understanding the workouts, and a lack of rest between sets.
Overall, you can’t go wrong with Core4, though you may want to add your own twist to the workouts to help it fit your needs best.
Rating: 8.4 out of 10
Athlean X is a 90 day home fitness program by strength training and conditioning guru Jeff Cavaliere. Jeff is used by many of today’s top professional athletes to improve strength, conditioning, and performance because his training methods work like gangbusters.
The AthLEAN X program contains more than 140 exercises, many of which can’t be found elsewhere. These are the exact same workouts that Jeff uses with his pro athlete coaching clients, and each routine is broken down in a super simple, step-by-step manner — complete with full color pictures.
Does the Athlean X Program Work?
The Athlean X Workout is the perfect program for anyone who wants an athletic body by burning fat and building muscle fast. The program is very well organized and planned out, with a complete 90-day workout schedule, Athlean X Meal Plan and Athlean X Exercise menu with step by step instructions. It’s as if you have your own personal trainer.
The exercises Jeff Cavaliere has you perform on the workout days are very focused on specific muscle groups for maximum growth. They are challenging and intense workouts, but they do not overwork you. So after each workout you’re not left feeling burnt out, but in fact more energized.
Compared to other programs out on the market, the Athlean X Program is the quickest way to a ripped body with less workouts and less time spent working out each day.
This guide will help you learn more about the exact workouts that top athletes and celebrities of today are using so they can get ripped bodies fast. You will no longer need to do any guesswork; all you need is to simply follow all the exact steps, sets, and repetitions. This training guide will also help you stay fit all year round so you will not have to buy different sizes of clothing every now and then. ATHLean X also includes a training schedule so you will have an exact idea of how long it will take you before you can actually have the kind of body you have always wanted.
Unlike most training guides, ATHLean X describes how traditional cardio training workouts are actually killing your chances of having the toned body you have always wanted. This can help you accelerate your success in dropping fat with ease. It will also help you understand why you should stop believing in the different lies that go around the diet industry – this training system will spell them all out for you.
AthLEAN X Training System can train you to be as lean as professional sports stars and celebrities. You will be able to learn the secrets behind the shortcuts they are taking so they can get ripped in record time. The two-part special report will make you realize that getting ripped does not need to be all that difficult and frustrating. Its complete step by step procedures and loads of tips will enable you to have that ripped and lean body of an elite athlete without having to be a sportsman. The different workouts included in this training system are designed by Jeff Cavaliere, a professional strength coach, so you are assured that they have the kind of quality and intensity needed to produce results.
Athlean X 90 Training System Manual
AthLEAN X will work for you to be able to become more athletic, for increasing your physical ability, build strength, and create that lean and athletic looking muscular physique.
To make use of this program you have to be willing to explore new workout routines that Jeff Cavaliere will coach you on, to be willing to push yourself slightly further than you do in traditional gym workout routines, and to let your body get used to more strenuous workouts than you may be comfortable with.
For anybody who is ready for a great challenge, I believe that you’re going to find that this plan will allow you to build the type of physique you’ve been wanting for a long time.