Original starter · 4 weeks
Bodyweight Conditioning Circuits
Build fitness and work capacity with four short bodyweight circuits, a bar and a bench, with less rest and more reps each week.
4weeks
4days a week
16sessions
242working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 63 | 40 | −37% |
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| Total reps | 815 | 514 | −37% |
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| Reps per set | 12.9 | 12.8 | −1% |
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| Average RPE | 6.5 | 5.4 | −17% |
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Week 1
DAY 1 - MON - Lower Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 15 | RPE 6 | 1:00 |
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| Bodyweight Reverse Lunge · per side | 3 × 8 | RPE 6 | 1:00 |
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| Glute Bridge | 3 × 15 | RPE 6 | 1:00 |
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| Bodyweight Squat · fast tempo | 3 × 10 | RPE 6.5 | 1:00 |
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| Plank · seconds | 3 × 20 | RPE 6 | 1:00 |
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DAY 2 - TUE - Upper Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Push-Up | 3 × 10 | RPE 6.5 | 1:00 |
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| Inverted Row | 3 × 6 | RPE 6.5 | 1:00 |
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| Bench Dip · knees bent | 3 × 8 | RPE 6.5 | 1:00 |
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| Bear Crawl · seconds | 3 × 20 | RPE 6 | 1:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6 | 1:00 |
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DAY 3 - THU - Full Body Intervals
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Squat Thrust | 4 × 8 | RPE 7 | 1:00 |
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| Mountain Climber · seconds | 4 × 20 | RPE 7 | 1:00 |
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| Bench Step-Over | 4 × 10 | RPE 7 | 1:00 |
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| Squat Thrust | 3 × 6 | RPE 7 | 1:00 |
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| Wall Sit · seconds | 3 × 30 | RPE 7 | 1:00 |
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DAY 4 - FRI - Athletic Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Skater Hop · per side | 3 × 8 | RPE 6.5 | 1:00 |
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| Step-Up · per side | 3 × 10 | RPE 6.5 | 1:00 |
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| Incline Push-Up | 3 × 12 | RPE 7 | 1:00 |
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| Dead Hang · seconds | 3 × 15 | RPE 6.5 | 1:00 |
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| Side Plank · seconds per side | 3 × 20 | RPE 6.5 | 1:00 |
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Week 2
DAY 1 - MON - Lower Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 3 × 20 | RPE 6.5 | 0:45 |
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| Bodyweight Reverse Lunge · per side | 3 × 10 | RPE 6.5 | 0:45 |
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| Glute Bridge | 3 × 20 | RPE 6.5 | 0:45 |
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| Jump Squat | 3 × 6 | RPE 7 | 1:00 |
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| Plank · seconds | 3 × 30 | RPE 6.5 | 0:45 |
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DAY 2 - TUE - Upper Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Push-Up | 3 × 12 | RPE 7 | 0:45 |
|---|
| Inverted Row | 3 × 8 | RPE 7 | 0:45 |
|---|
| Bench Dip · knees bent | 3 × 10 | RPE 7 | 0:45 |
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| Bear Crawl · seconds | 3 × 25 | RPE 6.5 | 0:45 |
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| Dead Bug · per side | 3 × 10 | RPE 6.5 | 0:45 |
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DAY 3 - THU - Full Body Intervals
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Squat Thrust | 4 × 10 | RPE 7.5 | 1:00 |
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| Mountain Climber · seconds | 4 × 25 | RPE 7.5 | 1:00 |
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| Bench Step-Over | 4 × 12 | RPE 7.5 | 1:00 |
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| Burpee | 3 × 6 | RPE 7.5 | 1:00 |
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| Wall Sit · seconds | 3 × 40 | RPE 7.5 | 1:00 |
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DAY 4 - FRI - Athletic Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Skater Hop · per side | 3 × 10 | RPE 7 | 0:45 |
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| Step-Up · per side | 3 × 12 | RPE 7 | 0:45 |
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| Push-Up | 3 × 6 | RPE 7.5 | 0:45 |
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| Dead Hang · seconds | 3 × 20 | RPE 7 | 0:45 |
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| Side Plank · seconds per side | 3 × 25 | RPE 7 | 0:45 |
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Week 3
DAY 1 - MON - Lower Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 4 × 20 | RPE 7 | 0:45 |
|---|
| Bodyweight Reverse Lunge · per side | 4 × 10 | RPE 7 | 0:45 |
|---|
| Glute Bridge | 3 × 25 | RPE 7 | 0:45 |
|---|
| Jump Squat | 4 × 8 | RPE 7.5 | 1:00 |
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| Plank · seconds | 3 × 40 | RPE 7 | 0:45 |
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DAY 2 - TUE - Upper Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Push-Up | 4 × 8 | RPE 7.5 | 0:45 |
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| Inverted Row | 4 × 8 | RPE 7.5 | 0:45 |
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| Bench Dip · knees bent | 3 × 12 | RPE 7.5 | 0:45 |
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| Bear Crawl · seconds | 4 × 25 | RPE 7 | 0:45 |
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| Dead Bug · per side | 3 × 12 | RPE 7 | 0:45 |
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DAY 3 - THU - Full Body Intervals
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Squat Thrust | 5 × 10 | RPE 8 | 0:45 |
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| Mountain Climber · seconds | 5 × 25 | RPE 8 | 0:45 |
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| Bench Step-Over | 5 × 12 | RPE 8 | 0:45 |
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| Burpee | 4 × 8 | RPE 8 | 0:45 |
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| Wall Sit · seconds | 3 × 45 | RPE 8 | 0:45 |
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DAY 4 - FRI - Athletic Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Skater Hop · per side | 4 × 10 | RPE 7.5 | 0:45 |
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| Step-Up · per side | 4 × 12 | RPE 7.5 | 0:45 |
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| Push-Up | 4 × 8 | RPE 8 | 0:45 |
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| Dead Hang · seconds | 3 × 25 | RPE 7.5 | 0:45 |
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| Side Plank · seconds per side | 3 × 30 | RPE 7.5 | 0:45 |
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Week 4
DAY 1 - MON - Lower Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bodyweight Squat | 2 × 15 | RPE 5 | 1:00 |
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| Bodyweight Reverse Lunge · per side | 2 × 8 | RPE 5 | 1:00 |
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| Glute Bridge | 2 × 15 | RPE 5 | 1:00 |
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| Bodyweight Squat · fast tempo | 2 × 10 | RPE 5 | 1:00 |
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| Plank · seconds | 2 × 20 | RPE 5 | 1:00 |
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DAY 2 - TUE - Upper Circuit
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Push-Up | 2 × 10 | RPE 5 | 1:00 |
|---|
| Inverted Row | 2 × 6 | RPE 5 | 1:00 |
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| Bench Dip · knees bent | 2 × 8 | RPE 5 | 1:00 |
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| Bear Crawl · seconds | 2 × 20 | RPE 5 | 1:00 |
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| Dead Bug · per side | 2 × 8 | RPE 5 | 1:00 |
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DAY 3 - THU - Full Body Intervals
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Squat Thrust | 2 × 8 | RPE 6 | 1:00 |
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| Mountain Climber · seconds | 2 × 20 | RPE 6 | 1:00 |
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| Bench Step-Over | 2 × 10 | RPE 6 | 1:00 |
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| Squat Thrust | 2 × 6 | RPE 6 | 1:00 |
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| Wall Sit · seconds | 2 × 30 | RPE 6 | 1:00 |
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DAY 4 - FRI - Athletic Circuit
| Exercise | Sets × reps | Effort / load | Rest |
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| Skater Hop · per side | 2 × 8 | RPE 5.5 | 1:00 |
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| Step-Up · per side | 2 × 10 | RPE 5.5 | 1:00 |
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| Incline Push-Up | 2 × 10 | RPE 5.5 | 1:00 |
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| Dead Hang · seconds | 2 × 15 | RPE 5.5 | 1:00 |
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| Side Plank · seconds per side | 2 × 20 | RPE 5.5 | 1:00 |
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