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5-day conditioning workout plan Advanced Conditioning Split

Five hard sessions a week across every machine and loaded carry, for athletes who already have a conditioning base.

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

Workout schedule

5 days a week · 14 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.

2 exercises · 20 sets · ~20 min

3 exercises · 17 sets · ~46 min

Superset A · 6 rounds · back to back
1. Barbell Thruster Front Delts · Barbell 6 sets of 12 reps · 0:45 rest 0:45 rest
2. Kettlebell Swing Glutes · Kettlebell 6 sets of 25 reps · 0:45 rest 0:45 rest
Kettlebell Farmers Carry Forearms · Kettlebell 5 sets of 60m · 0:45 rest 0:45 rest

2 exercises · 9 sets · ~49 min

4 exercises · 23 sets · ~77 min

Superset A · 6 rounds · back to back
1. Burpee Abs · Bodyweight 6 sets of 18 reps · 0:35 rest 0:35 rest
2. Box Jump Glutes · Bodyweight 6 sets of 12 reps · 0:35 rest 0:35 rest
Ski Erg Abs · Machine 6 sets of 1m · 0:40 rest 0:40 rest
Mountain Climber Abs · Bodyweight 5 sets of 40 reps · 0:35 rest 0:35 rest

3 exercises · 13 sets · ~43 min

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

Want something less demanding: Machine Conditioning Split, intermediate, 4 days a week.
Only have 4 days a week: Advanced Bodyweight Conditioning, advanced, 4 days a week, no equipment.
Training at home: Bodyweight Conditioning, intermediate, 3 days a week, no equipment.

Each week is 82 working sets across 14 exercises, about 3 h 55 min in total.

Sets run from 12 to 40 reps, with 0:30 to 1:30 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.