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.

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.