Physical Training Program IV: Full Gym Circuit

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.

Program Details

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 by controlling resistance, volume, and rest. It’s ideal for developing maximal strength, balanced aesthetics, and long-term training progression.

Duration: 12 weeks
Frequency: 3-4 days per week
Gear needed: A full gym

The Program

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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