Physical Training Program I: Bodyweight Circuit
Here’s an 8-week training program you can stick to and build on long term. This combines calisthenics, cardio, core, and mental toughness exercises while maintaining recovery and injury prevention.
- Duration: 8 weeks
- Frequency: 5 training days per week (1 active recovery day, 1 full rest day)
- Gear needed: A pull-up bar and a willing mind
- Focus: strength, endurance, breathing discipline
- Time commitment: 20+ minutes per session
- Prepares you for: crushing life and achieving your dreams
Explaining the Bodyweight Circuit 🐒
By cycling through exercises like push-ups, squats, pullups and planks, you develop strength and stamina without overloading any single muscle group. This also enhances muscular coordination, endurance and movement efficiency.
The constant movement keeps your cardiovascular system engaged, helping to increase VO₂ max (the body's ability to use oxygen) and burn calories efficiently. Over time, this builds endurance, allowing you to perform at higher intensities for longer durations. Since bodyweight circuits can be adapted to any fitness level, they are an excellent way to develop strength and endurance in a time-efficient way.
- Warm up before every workout (jog, jump rope, dynamic stretches, whatever gets heat in the body)
- Prioritize form first — perfect reps beat fast sloppy reps
- For pull-ups: use band assistance or negatives if needed
- If you can’t complete the reps, don’t stop — break into mini-sets and keep going
- If you're sore, take the active recovery day seriously (walk, stretch, yoga, mobility)
Week 1-2: Build the Foundation 🏋️♂️
Your goal here is to master bodyweight basics and improve cardio endurance.
Daily Bodyweight Circuit
Repeat 4 rounds of:
- 10 push-ups
- 10 squats
- 5 pull-ups (or max effort if you can’t do 5)
- 10 sit-ups
- 30-second plank
- no rest between exercises, 1.5 min rest between rounds
Week 3-4: Strengthen 💪
Push past your comfort zone here. You should be getting used to discomfort.
Daily Bodyweight Circuit
Repeat 4 rounds of:
- 20 push-ups
- 20 squats
- 5-10 pull-ups
- 20 sit-ups
- 45-second plank
Week 5-6: Intensity 🔥
These weeks will push you hard. Recovery becomes critical here.
Daily Bodyweight Circuit
Repeat 4 rounds of:
- 30 push-ups (or failure)
- 30 squats
- 12-15 pull-ups (break into sets if needed)
- 30 sit-ups
- 60-second plank
Week 7-8: YN 🥷
You should be stronger and tougher by now. Finish strong.
Daily Bodyweight Circuit
Repeat 4 rounds of:
- 40 push-ups (or failure)
- 40 squats
- 15-20 pull-ups (break into sets if needed)
- 40 sit-ups
- 1.5 minute plank
Graduation 🏆
This training program was based on military-style PT and so we end it with a good old fashioned test. Take the test three days in a row, multiple times per day if you're feeling bold. Rest for a week once you're done and find something new to pursue! You'll win!!!
PTP I Fitness Test
- 2-mile run (timed)
- Max push-ups in 2 mins
- Max sit-ups in 2 mins
- Pull-up max effort
Physical Program I: Bodyweight Circuit — Worksheet
Block Overview
- Build the Foundation: 4 rounds of 10 push-ups, 10 squats, 5 pull-ups, 10 sit-ups, 30s plank
- Strengthen: 4 rounds of 20 push-ups, 20 squats, 5–10 pull-ups, 20 sit-ups, 45s plank
- Intensity: 4 rounds of 30 push-ups, 30 squats, 12–15 pull-ups, 30 sit-ups, 60s plank
- YN: 4 rounds of 40 push-ups, 40 squats, 15–20 pull-ups, 40 sit-ups, 90s plank
Weekly Training Log
| Week | Focus | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Build the Foundation | ||||||||
| 2 | Build the Foundation | ||||||||
| 3 | Strengthen | ||||||||
| 4 | Strengthen | ||||||||
| 5 | Intensity | ||||||||
| 6 | Intensity | ||||||||
| 7 | YN | ||||||||
| 8 | YN |
Graduation Test Log
| Attempt # | Date | 2-Mile Run Time | Max Push-Ups (2 min) | Max Sit-Ups (2 min) | Pull-Up Max | Notes |
|---|---|---|---|---|---|---|
| 1 | ||||||
| 2 | ||||||
| 3 |
If you completed this program, you're not the same person who started.
You can repeat the block with harder effort targets, move to Strength Program 2, or take a recovery week with Yoga I before the next phase.
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