Physical Training Program IV: 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.

This 12-week strength program is designed to build you from strong → stronger → ridiculous in a structured and predictable way. Instead of random workouts or chasing soreness, this plan pushes you through four deliberate phases, each building on the last:

• Weeks 1–3: Foundation — master the basic compound lifts and build stability
• Weeks 4–6: Volume — more sets + more reps = muscle growth and work capacity
• Weeks 7–9: Strength — heavier weights, lower reps, high nervous-system demand
• Weeks 10–12: Hybrid Peak — power + strength + hypertrophy + conditioning

It’s not just “getting stronger and bigger” — it’s improving movement quality, muscular endurance, power output, and athleticism at the same time.
By the time you finish Week 12, you won't just feel strong — you’ll move strong.

Every workout includes:

• Major compound lift(s)
• Secondary lifts to target weak links
• Isolation/accessory work to polish the physique and support longevity
• Core every training day — because no lift is strong without a strong base

You’ll train 3–4 days per week depending on the phase.
Rest days matter as much as the work — strength is built while you sleep, eat, and recover. If you stay consistent, you will finish this block with:

• Stronger and more stable joints
• Noticeably increased muscle mass
• Higher work capacity and better cardio than when you started
• A more powerful, athletic version of yourself

This isn’t a “destroy yourself for 12 weeks” program.
It’s progressive overload + smart recovery + consistency — the recipe that actually works.

These are the ideas someone must understand to win with this program:

Progressive Overload

The body only adapts when demand slowly increases. Add weight, reps, time under tension, or better form each week — not all at once.

Movement Quality First

Sloppy reps don’t count. If the form breaks down, reduce weight, pause, or break the set into micro-sets. Perfect reps → better strength → fewer injuries.

Compound Lifts Drive the Program

Squats, presses, pulls, lunges, and hip hinges make you strong everywhere. All accessory work exists to support these big movements.

Fatigue Is Not the Goal — Output Is

You’re here to get better, not to leave the gym feeling wrecked.
If you’re destroyed after every session, you’re doing too much.

Core = Every Day

A strong core protects the spine, improves every lift, and boosts power output. It’s not optional in this program.

Rest and Nutrition = Training Variables

Recovery days, sleep, and food aren’t side quests.
They directly determine whether your muscles get stronger or you just get tired.

Phases Matter

The program is broken into four blocks on purpose — don’t skip ahead.
Foundation → Volume → Strength → Peak is how you reach full performance without burning out.

Failure Is a Tool, Not a Habit
Some finishing sets can go to failure — most shouldn’t.
Leave 1–2 reps “in the tank” on heavy compound lifts.

This program only works if you respect the basics. Show up, lift with intention, recover like it matters, and the results will take care of themselves.

Warm Up Every Time

A 5–8 minute warm-up should make your body feel ready to move, not tired.
Examples:

• 5-minute treadmill walk, bike, or light row
• Dynamic stretches: arm circles, hip openers, leg swings, bodyweight squats
• 1 light practice set of your first lift

Warm muscles lift better and get injured less — non-negotiable.

Start Lighter Than You Think

Pick weights you can move with perfect form. When all prescribed reps feel strong and controlled, increase the weight next week.
Tiny increases > giant ego jumps.

Rest With Purpose

How you rest matters:

• 60–90 seconds between sets (big lifts)
• 2–3 minutes between exercises
  Don’t collapse on your phone — keep walking, shaking out the arms, or stretching tight areas.

Form > Weight

If the movement breaks down:

• reduce the weight
• pause 10–20 seconds and continue
• or split the set into mini-sets
  There’s no trophy for sloppy reps.

Eat and Sleep Like You Lift

Muscles grow outside the gym.
If you’re under-eating or under-sleeping, your body will fight you instead of reward you.

Core is Every Day

Core isn’t decoration in this program — it’s the anchor.
A stronger core = safer spine, heavier lifts, better posture, better athleticism.

Track Something

You don’t have to obsess over data — but track at least:

• weight used
• reps completed
• how the workout felt (RPE)
  Strength gains disappear when nothing is measured.

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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