Strength Circuit

Five days of strength-based circuit training. Build power endurance and conditioning while getting jacked. For those who want strength AND stamina.

AdvancedLong sessionsfunctionalstrength
Days a week5
Exercises24
Focus4muscles

Who it's for

A 5-day advanced program with extra work for chest, back, quadriceps and shoulders: 24 exercises across 5 sessions a week.

Focus muscles: Chest, Back, Quadriceps, Shoulders. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

5 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Upper Power Circuit

Upper body power

  1. 1Barbell Bench Press
  2. 2Pull-ups
  3. 3Barbell Overhead Press
  4. 4Barbell Bent-Over Row
  5. 5Dips

Day 2

Lower Power Circuit

Lower body power

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Jump Squats
  4. 4Dumbbell Lunge
  5. 5Barbell Front Squat

Day 3

Full Body Circuit

Total body work

  1. 1Barbell Deadlift
  2. 2Barbell Push Press
  3. 3Pull-ups
  4. 4Barbell Front Squat

Day 4

Push Circuit

Push emphasis

  1. 1Dumbbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Cable Fly
  4. 4Cable Lateral Raise
  5. 5Cable Tricep Pushdown

Day 5

Pull Circuit

Pull emphasis

  1. 1Barbell Bent-Over Row
  2. 2Lat Pulldown
  3. 3Cable Row
  4. 4Cable Face Pull
  5. 5Barbell Curl

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Back24High
Shoulders19.5Optimal
Glutes18Optimal
Quadriceps18Optimal
Lats16.5Optimal
Triceps13.5Optimal
Biceps12Optimal
Chest12Optimal
Hamstrings10.5Optimal
Abs6Moderate
Traps6Moderate
Calves3Maintenance

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Run this program free.

Start Strength Circuit in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans