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 days per week (1 active recovery day, 1 rest day)
• Gear needed: A pull-up bar and a willing mind
• What you'll do: bodyweight circuits and breathing exercises
• How long it'll take: 20+ minutes for circuit workouts
• What it'll prepare you for: crushing life and achieving your dreams

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.

All you need is your body, a timer and a pull-up bar. My $20 pull-up bar from Amazon goes in a door frame and can be put away after the workout.

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!!!

Physical Training Program Test

• 2-mile run (timed)
• Max push-ups in 2 mins
• Max sit-ups in 2 mins
• Pull-up max effort

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