KeyLifts

Compound Circuits

Conditioning

3 weeks / 4 days per week

Giant Set workouts using compound barbell and dumbbell exercises designed to leave room for some cardio after.

Run Compound Circuits in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Compound Circuits Volume Overview

Sets per Week (Main vs Accessory)

021426384Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

84

Avg Sets/Week

753

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W175%W280%W385%

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Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Exercise

Assistance
6 x 15 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 15 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Exercise

Assistance
6 x 10 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
6 x 8 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 12 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 15 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Exercise

Assistance
6 x 10 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance
6 x 8 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 12 reps

Week 3

Day 1

Exercise

Main

5 x 75%

31 x 85%

31 x 95%

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 15 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 5 reps

Exercise

Assistance
6 x 10 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance
6 x 8 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 12 reps

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Frequently Asked Questions about Compound Circuits

How long is the Compound Circuits program?

The Compound Circuits program is 3 weeks long, with 4 training days per week.

What is the goal of Compound Circuits?

The primary goal of Compound Circuits is to help you Conditioning.

Who is Compound Circuits designed for?

Compound Circuits is designed for all lifters looking to Conditioning.

How do I track Compound Circuits workouts?

You can track Compound Circuits workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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Play store download
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