Strength & Condition with circuits

Conditioning

5 weeks / 3 days per week

No bullshit strength with brutally fun circuits. Keeps me strong and healthy.

Reviews

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

3 x 5 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Push-up

Assistance

5 x 10 reps

Pull-up

Assistance

5 x 10 reps

Front Squat (Kettlebell)

Assistance

5 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

3 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Roman Chair Sit-up

Assistance

5 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental

3 x 5 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental

5 x 5 reps

Incline Fly (Cable)

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Ab Wheel

Assistance

5 x 10 reps

Week 2

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental

3 x 5 reps

Push-up

Assistance

5 x 10 reps

Pull-up

Assistance

5 x 10 reps

Front Squat (Kettlebell)

Assistance

5 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental

3 x 5 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental

5 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Roman Chair Sit-up

Assistance

5 x 10 reps

Prowler

Supplemental

5 x 5 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental

3 x 5 reps

Incline Fly (Cable)

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Ab Wheel

Assistance

5 x 10 reps

Sled

Supplemental

5 x 5 reps

Week 3

Squat

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Pull-up

Assistance

5 x 10 reps

Push-up

Assistance

5 x 10 reps

Front Squat (Kettlebell)

Assistance

5 x 10 reps

Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Deadlift

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Chest Dip

Assistance

5 x 10 reps

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Roman Chair Sit-up

Assistance

5 x 10 reps

Squat

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Bench Press

Main

5 x 70%

3 x 80%

1 x 90%

1 x 100%

Incline Fly (Cable)

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Ab Wheel

Assistance

5 x 10 reps

Week 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Push-up

Assistance

5 x 10 reps

Pull-up

Assistance

5 x 10 reps

Front Squat (Kettlebell)

Assistance

5 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Chest Dip

Assistance

5 x 10 reps

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Roman Chair Sit-up

Assistance

5 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 5 reps

Incline Fly (Cable)

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Ab Wheel

Assistance

5 x 10 reps

Week 5

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental

5 x 5 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Push-up

Assistance

5 x 10 reps

Pull-up

Assistance

5 x 10 reps

Front Squat (Kettlebell)

Assistance

5 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Bent-over Row (Dumbbell)

Assistance

5 x 10 reps

Roman Chair Sit-up

Assistance

5 x 10 reps

Prowler

Supplemental

5 x 5 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental

5 x 5 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Incline Fly (Cable)

Assistance

5 x 10 reps

Chin-up

Assistance

5 x 10 reps

Ab Wheel

Assistance

5 x 10 reps

Sled

Supplemental

5 x 5 reps

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