Physical Training Program III: Gym Circuit
Here’s a 12-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: 12 weeks
- Frequency: 3-4 days per week
- Gear needed: A full gym
- What you'll do: gym weightlifting circuit and breathing exercises
- What it'll prepare you for: crushing life
Gym-Based Lifting 🏋️♂️
Structured around proven compound and isolation exercises, gym-based lifting helps build muscle mass, boost strength, and improve overall physique. Using barbells, dumbbells, machines, and cables allows for progressive overload and precise muscle targeting.
Training in a gym setting promotes consistent gains by enabling control over resistance, volume, and rest. It’s ideal for developing maximal strength, balanced aesthetics, and long-term training progression. Whether your goal is performance, hypertrophy, or total-body transformation, a gym-based plan provides the tools to get you there.
Breathing Exercises 🐉
Breathing Exercises can enhance lung capacity and control, enabling runners to manage breath more efficiently and delay fatigue. They also promote relaxation, helping to maintain a steady heart rate during intense workouts and reducing the risk of overexertion.
Two types here: Box Breathing, which is used by Navy Seals and other high performers to improve concentration and Deep Calm Breathing which can help bring down your heart rate after a run.
Use the free Oak Meditation app for these breathing exercises.
Weeks 1–3: Foundation Phase (Full Body Focus)
This phase introduces basic compound lifts to build strength and correct form. Great for all levels.
Before Each Workout
- 5-min Treadmill Walk or Light Row
- Dynamic Warm-Up: Arm circles, bodyweight squats, leg swings
- Rest Times Between Sets: 60–90 seconds
Day 1 – Push Focus (Chest, Shoulders, Triceps)
- Barbell Bench Press: 4 sets x 8 reps
- Seated Dumbbell Shoulder Press: 3 sets x 10 reps
- Incline Dumbbell Press: 3 sets x 10 reps
- Triceps Rope Pushdown: 3 sets x 12 reps
- Dumbbell Lateral Raise: 3 sets x 15 reps
- Core – Plank: 3 sets x 45 seconds
Day 2 – Pull Focus (Back, Biceps)
- Deadlifts: 4 sets x 6 reps
- Lat Pulldown: 3 sets x 10 reps
- Seated Cable Row: 3 sets x 10 reps
- Barbell Curl: 3 sets x 12 reps
- Hammer Curl: 3 sets x 12 reps
- Core – Hanging Knee Raises: 3 sets x 12 reps
Day 3 – Lower Body
- Barbell Back Squat: 4 sets x 8 reps
- Romanian Deadlift: 3 sets x 10 reps
- Leg Press: 3 sets x 10 reps
- Leg Curl Machine: 3 sets x 12 reps
- Standing Calf Raise: 3 sets x 15 reps
- Core – Ab Wheel Rollouts: 3 sets x 10 reps
Weeks 4–6: Volume Phase (Upper/Lower Split)
Day 1 – Upper Body
- Incline Barbell Bench Press: 4 sets x 8 reps
- Pull-Ups or Assisted Pull-Ups: 3 sets x 8 reps
- Seated Machine Press: 3 sets x 10 reps
- Cable Face Pulls: 3 sets x 15 reps
- EZ Bar Curl: 3 sets x 12 reps
- Triceps Dips or Bench Dips: 3 sets x 12 reps
Day 2 – Lower Body
- Front Squat: 4 sets x 6 reps
- Leg Press: 3 sets x 12 reps
- Dumbbell Step-Ups: 3 sets x 10 reps (each leg)
- Leg Curl Machine: 3 sets x 15 reps
- Standing Calf Raise: 3 sets x 20 reps
- Core – Cable Woodchoppers: 3 sets x 12 reps (each side)
Day 3 – Upper Body (Pump Focus)
- Machine Chest Press: 3 sets x 12 reps
- Lat Pulldown: 3 sets x 12 reps
- Arnold Press: 3 sets x 12 reps
- Preacher Curl Machine: 3 sets x 12 reps
- Cable Rope Triceps Extension: 3 sets x 15 reps
- Core – Reverse Crunches: 3 sets x 15 reps
Day 4 – Lower Body (Glutes & Hamstring Focus)
- Barbell Hip Thrusts: 4 sets x 10 reps
- Romanian Deadlift: 3 sets x 12 reps
- Bulgarian Split Squats: 3 sets x 10 reps (each leg)
- Cable Kickbacks: 3 sets x 15 reps
- Seated Calf Raise: 3 sets x 20 reps
- Core – Plank Shoulder Taps: 3 sets x 20 taps
Weeks 7–9: Strength Phase (Push/Pull/Legs)
Day 1 – Push
- Barbell Overhead Press: 4 sets x 6 reps
- Flat Dumbbell Press: 4 sets x 8 reps
- Incline Machine Press: 3 sets x 10 reps
- Triceps Skull Crushers: 3 sets x 10 reps
- Dumbbell Lateral Raises: 3 sets x 15 reps
- Core – Weighted Sit-Ups: 3 sets x 15 reps
Day 2 – Pull
- Conventional Deadlift: 4 sets x 5 reps
- T-Bar Row: 4 sets x 8 reps
- Dumbbell Shrugs: 3 sets x 15 reps
- Cable Curl: 3 sets x 12 reps
- Incline Curl: 3 sets x 10 reps
- Core – Hanging Leg Raises: 3 sets x 12 reps
Day 3 – Legs
- Barbell Back Squat: 4 sets x 5 reps
- Walking Lunges: 3 sets x 12 reps (total)
- Hack Squat Machine: 3 sets x 10 reps
- Leg Curl Machine: 3 sets x 15 reps
- Standing Calf Raise: 3 sets x 20 reps
- Core – Russian Twists: 3 sets x 40 reps (20 per side)
Weeks 10–12: Hybrid Peak Phase
Day 1 – Full Body Power
- Power Clean: 4 sets x 5 reps
- Push Press: 4 sets x 5 reps
- Trap Bar Deadlift: 3 sets x 8 reps
- Kettlebell Swings: 3 sets x 20 reps
- Box Jumps: 3 sets x 8 reps
- Core – Hanging Windshield Wipers: 3 sets x 10 per side
Day 2 – Hypertrophy Upper Body
- Incline DB Press: 4 sets x 10 reps
- Pull-Ups or Lat Pulldown: 3 sets x 10 reps
- Seated Cable Row: 3 sets x 12 reps
- Machine Shoulder Press: 3 sets x 12 reps
- Bicep Curls Superset Triceps Pushdowns: 3 x 12 each
- Core – Ab Circuit (Crunches, Toe Touches, Plank): 3 rounds
Day 3 – Glutes & Core Emphasis
- Hip Thrusts: 4 sets x 12 reps
- Dumbbell RDLs: 3 sets x 12 reps
- Cable Kickbacks: 3 sets x 15 reps
- Glute Bridge March: 3 sets x 12 reps
- Hanging Leg Raise: 3 sets x 15 reps
- Weighted Cable Crunches: 3 sets x 15 reps
Day 4 – Athletic Conditioning
- Sled Push/Pull: 4 rounds
- Battle Ropes: 30 sec on / 30 sec off x 5
- Rowing Machine: 4 x 250m sprints
- Med Ball Slams: 3 sets x 15 reps
- Farmer’s Carries: 3 sets x 40 meters
- Core – Side Plank + Reach Through: 3 sets x 12 each side
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