Breaking Muscle

Breaking Muscle

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Super Circuit Strength and Conditioning for Mature Athletes

This cycle aims to improve strength, endurance, and general fitness. A variety of exercises and exercise prescriptions are used for to achieve these goals.

Tom Kelso

Written by Last updated on Nov 7, 2022

Week 1, Day 1: Super Circuit A

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

Week 1, Day 1: Super Circuit A

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Don’t forget to track your progress – click here for an Excel form you can fill in.

Week 1, Day 2: Super Circuit B

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-Press: 17/25/35
  • Battle Rope: 50/100/150
  • Front & Back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Week 1, Day 3

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin Up: 6/9/12
  • Assisted Chin Up: 6/9/12
  • Chest to Bar: 12/16/20
  • Pulldown: 8/12/16
  • Low Row:8/12/16
  • Upright Row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Week 2, Day 2

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Week 2, Day 3

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-Press: 17/25/35
  • Battle Rope: 50/100/150
  • Front & Back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Week 3, Day 2

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Week 3, Day 3

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin Up: 6/9/12
  • Assisted Chin Up: 6/9/12
  • Chest to Bar: 12/16/20
  • Pulldown: 8/12/16
  • Low Row:8/12/16
  • Upright Row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Week 4, Day 2

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Week 4, Day 3

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-Press: 17/25/35
  • Battle Rope: 50/100/150
  • Front & Back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35

Week 5, Day 2

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin Up: 6/9/12
  • Assisted Chin Up: 6/9/12
  • Chest to Bar: 12/16/20
  • Pulldown: 8/12/16
  • Low Row:8/12/16
  • Upright Row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Week 5, Day 3

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Week 6, Day 2

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-press: 17/25/35
  • Battle rope: 50/100/150
  • Front & back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pulldown: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Week 6, Day 3

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pull down: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 6/9/12
  • Assisted chin up: 6/9/12
  • Chest to bar: 12/16/20
  • Pull down: 8/12/16
  • Low row:8/12/16
  • Upright row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Week 7, Day 2

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Week 7, Day 3

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-press: 17/25/35
  • Battle rope: 50/100/150
  • Front & back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pulldown: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Week 8, Day 2

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pull down: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35

Week 8, Day 3

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 6/9/12
  • Assisted chin up: 6/9/12
  • Chest to bar: 12/16/20
  • Pull down: 8/12/16
  • Low row:8/12/16
  • Upright row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Week 9, Day 2

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Week 9, Day 3

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-press: 17/25/35
  • Battle rope: 50/100/150
  • Front & back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pulldown: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pull down: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35

Week 10, Day 2

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 6/9/12
  • Assisted chin up: 6/9/12
  • Chest to bar: 12/16/20
  • Pull down: 8/12/16
  • Low row:8/12/16
  • Upright row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Week 10, Day 3

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Week 11, Day 2

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here’s an example of what Super Circuit B might look like:

Rock climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-press: 17/25/35
  • Battle rope: 50/100/150
  • Front & back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pulldown: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40

Week 11, Day 3

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 30/45/60
  • Assisted chin up: 17/25/32
  • Chest to bar: 12/16/20
  • Pull down: 12/16/20
  • Low row:12/16/20
  • Upright row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

3 Rounds

Choose two exercises and a set number of reps from each category:

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle rope: 40/60/80
  • Front & back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

Upper Pull

  • Chin up: 6/9/12
  • Assisted chin up: 6/9/12
  • Chest to bar: 12/16/20
  • Pull down: 8/12/16
  • Low row:8/12/16
  • Upright row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

Week 12, Day 2

Choose 1 exercise.

Mega-rep accumulation:

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

Week 12, Day 3

A.) One round, one exercise, and high repetition accumulation. Choose one exercise from each category and perform as many sets needed to reach the repetition goal. Here’s an example of what Super Circuit A might look like:

Jumping jack x 115

Dip x 50

Assisted chin up x 30

Exercise machine x :30 work/:15 rest x 6 reps

Goblet squat x 80

Bicycle crunch x 150

Total Body

  • Burpee: 30/45/60
  • Rock climber: 200/250/300
  • Jumping jack 75/115/155
  • Squat-to-Press: 35/50/65
  • Battle Rope: 100/200/300
  • Front & Back: 20/35/50
  • Bear crawl: Lengths 2, 3, 4
  • Plate push: Lengths 2, 3, 4

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

Upper Pull

  • Chin Up: 20/30/40
  • Assisted Chin Up: 20/30/40
  • Chest to Bar: 25/35/45
  • Pulldown: 25/40/55
  • Low Row: 25/40/55
  • Upright Row: 25/40/55

Run/Device

  • Track laps: 6/10/14
  • Floor lengths 8/12/16
  • :20/:10 6/9/12
  • :30/:15 4/6/8
  • :40/:20 4/5/6
  • 1:00/:30 3/4/5

Lower Body Multi-Joint

  • Bodyweight squat: 100/150/200
  • Bar squat: 50/80/110
  • Dumbbell squat: 50/80/110
  • Goblet squat: 40/70/100
  • Deadlift: 50/80/110
  • Bar lunge: 35/50/65
  • Dumbbell lunge: 35/50/65
  • Leg press: 60/90/120

Abs

  • Sit up: 40/55/70
  • Crunch: 75/100/125
  • Bicycle: 100/150/200
  • In & out: 60/85/110
  • Twist: 60/85/110
  • Hip up: 40/55/70
  • Weighted sit up: 30/45/60
  • Weighted crunch up: 50/65/80
  • Weighted twist 50/65/80

Click on the number below that corresponds to the week of training you’re in.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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