Core Workouts for Bulking vs Cutting: What Should Change?

Core Workouts for Bulking vs Cutting: What Should Change?

Your goal changes — your training should too.

Yet most lifters train their core the exact same way whether they’re deep in a bulk or shredded and cutting. That’s a mistake.

Why? Because core training isn’t just about getting abs — it’s about training the right way to match your energy, recovery, and physique goals.

This guide breaks down exactly how core workouts should adapt based on your phase — bulking or cutting — so you can get the most out of every rep.

The Role of Core Training in Bulking vs Cutting

During a Bulk:

• You’re in a calorie surplus
• You have more recovery capacity
• Goal: build size and strength

During a Cut:

• You’re in a calorie deficit
• Energy and recovery are limited
• Goal: retain muscle and reveal definition

Both phases benefit from core training — but volume, intensity, and exercise selection should shift.

Core Training During a Bulk

🎯 Goal:

• Build core thickness and density
• Improve bracing for compound lifts

✅ Strategy:

• Focus on progressive overload
• Use weighted movements and moderate rep ranges
• Train core 2–3x/week with 2–3 heavy sets per session

Best Core Exercises for Bulking:

• Weighted Decline Sit-Up – 3 x 10–12
• Cable Crunch – 3 x 12–15
• Hanging Leg Raise (weighted) – 3 x 10
• Ab Wheel Rollout – 3 x 8
• Weighted Plank – 3 x 45 sec

Tips:

• Use your strength surplus to lift heavier through clean form
• Keep tempo controlled — avoid sloppy momentum
• Recover like you would for any hypertrophy-focused work

🔁 Weekly Core Split (Bulking Phase):

Upper Day:

• Cable Crunch – 3 x 15
• Weighted Plank – 3 x 60 sec

Lower Day:

• Hanging Leg Raise – 3 x 10
• Ab Wheel – 3 x 8

Optional (Off Day):

• Side Plank + Bird Dog Combo – 3 rounds (activation + mobility)

Core Training During a Cut

🎯 Goal:

• Maintain strength and muscle
• Reveal visible abs through proper diet + consistent tension-based training

✅ Strategy:

• Lower volume, higher control and precision
• Prioritize anti-extension and isometric work to prevent injury and burnout
• Focus on time under tension over progressive loading

Best Core Exercises for Cutting:

• Hanging Leg Raise – 3 x 12 (strict form)
• Ab Wheel Rollout – 3 x 10
• Plank Variations – 3 x 45–60 sec
• Dead Bug or Bird Dog – 3 x 10/side
• Pallof Press – 3 x 12/side

Tips:

• Keep reps clean and controlled — you’re not trying to PR
• Let core training support your fat loss, not hinder recovery
• Use supersets or circuits to reduce session time and increase intensity

🔁 Weekly Core Split (Cutting Phase):

Push Day:

• Cable Crunch – 3 x 15
• Pallof Press – 3 x 12/side

Leg Day:

• Hanging Leg Raise – 3 x 10
• Weighted Side Plank – 3 x 30 sec/side

Optional Finisher:

• 3-Round Core Circuit:
  • Ab Wheel x 10
  • Dead Bug x 10/side
  • Plank x 60 sec

Key Differences at a Glance

Mistakes to Avoid in Each Phase

During a Bulk:

• Ignoring the core altogether
• Going too heavy too soon (form breakdown)
• Skipping stability work — still essential for compound lifts

During a Cut:

• Overtraining core in pursuit of ab visibility
• Neglecting tension quality for high-rep “burns”
• Doing crunches daily with no progression

Core & Visible Abs: Quick Reality Check

You won’t see your abs unless your body fat is low. No amount of crunches will override poor nutrition.

• Train for strength and control year-round
• Dial in nutrition to make your core visible
• Use cardio and steps to support fat loss — not as a punishment

Final Word: Train Your Core to Match Your Phase

Training your core doesn’t have to be complicated — but it does need to be adapted.

• In a bulk? Get strong, use resistance, build thickness.
• In a cut? Stay precise, protect your spine, highlight definition.

Both phases require intentional core work. Skip it, and you miss out on better lifts, better posture, and the complete physique.

Don’t train abs the same way year-round. Train smart for your season.