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%

Reviews

0 reviews

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

More templates like Compound Circuits

  • Defranco’s Agile 8

    Conditioning
    1 weeks / 1 days per week

  • Garage Brutality

    Conditioning
    4 weeks / 3 days per week

  • Strength & Condition with circuits

    Conditioning
    5 weeks / 3 days per week

  • Diesel and Jet Fuel

    Conditioning
    4 weeks / 3 days per week
KeyLifts
App Store Download
Play store download
© Copyright 2026 KeyLifts - Workout Logger.