Physical Program I: Bodyweight Circuit

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.

How This Works

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.

Before You Begin

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)

The Program

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

Next Steps

When you finish this block, pause and acknowledge the work. Strength isn’t built in one perfect session — it’s built by showing up, learning your limits, and getting a little more capable each week. You’re stronger than when you started, and that matters.

Consolidate the Gains 💪

Take a deload or recovery week: lighter weights, clean reps, extra rest.
Log your key lifts to mark progress — not for ego, but for awareness.
Notice what feels more stable, powerful, or controlled in daily life.

Keep Building 🔁

Repeat the final 2–3 weeks to reinforce strength and technique.
Run the program again with slightly heavier loads or cleaner execution.
Pair this block with endurance or conditioning work to turn strength into usable capacity.

Support the System 🧠

Tight or sore? → add Yoga I or mobility-focused sessions.
Feeling flat? → reduce volume and prioritize sleep and food.
Mentally cooked? → train without chasing numbers — move with intention.

Strength training isn’t about maxing out — it’s about building a body you can rely on. Carry that forward.

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