Scan to open on your phonegymvim.app/plans/advanced-bodyweight-conditioning

4-day home conditioning workout plan Advanced Bodyweight Conditioning

Four hard bodyweight sessions with twenty second rests, the toughest conditioning you can do in an empty room.

Free, no ads. On the App Store and Google Play.

Workout schedule

4 days a week · 12 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

3 exercises · 20 sets · ~53 min

3 exercises · 16 sets · ~67 min

4 exercises · 24 sets · ~53 min

4 exercises · 24 sets · ~73 min

For people with years of training behind them. You need no equipment.

Not the right fit?

Want something less demanding: Bodyweight Conditioning, intermediate, 3 days a week.
Can train 5 days a week: Advanced Conditioning Split, advanced, 5 days a week, with equipment.
Training in a gym: Machine Conditioning Split, intermediate, 4 days a week, with equipment.

Each week is 84 working sets across 12 exercises, about 4 h 5 min in total.

Sets run from 12 to 50 reps, with 0:20 to 0:25 of rest between them.

Endurance builds by doing a little more work at the same effort.

Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.