Traditional gym splits often ignore rotation, carrying, and multi-directional movement — the stuff real life and sport actually demand. This circuit-based program trains strength through those patterns, using a mix of dumbbells, kettlebells and bodyweight work.
Preview week 1 — purchase to unlock the full program.
Day 1 — Power & Explosiveness
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
Day 2 — Strength Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
| Lateral Bound | 3 per side | 8 | 45 sec |
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
Day 3 — Agility & Speed
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
Day 4 — Full-Body Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
| Lateral Bound | 3 per side | 8 | 45 sec |
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
Felix Andersson
17 Jun 2026
Good program overall, a couple of sessions felt a bit long but nothing major.
€27
One-time purchase · lifetime access
