High-Intensity Circuit 5 (Jasmine Carter) Science Behind the Plan: "Circuit training creates the perfect storm of metabolic stress and neuromuscular challenge," says Jasmine. This specialized plan develops work capacity, lactate threshold, and overall conditioning through strategic circuit design. The program implements targeted high-intensity exercises while building comprehensive metabolic capacity.
6-Week Program: Week 1-2: Circuit Foundation
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Day 1: sorlbc (shoulder, core, arm, leg, back, chest) - Upper body circuit
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8 reps × 4 sets per exercise with minimal transition time
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Day 2: lcrobs (leg, chest, arm, core, back, shoulder) - Lower body circuit
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8 reps × 4 sets per exercise with circuit-style formatting
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Day 3: bcols (back, chest, core, leg, shoulder) - Full body circuit
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10 reps × 3 sets per exercise with interval-based protocols
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Total volume per week: =616 reps
Week 3-4: Circuit Development
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Day 1: sorlbc (shoulder, core, arm, leg, back, chest) - Upper body circuit
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6 reps × 5 sets per exercise with reduced rest intervals
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Day 2: lcrobs (leg, chest, arm, core, back, shoulder) - Lower body circuit
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6 reps × 5 sets per exercise with increased circuit complexity
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Day 3: bcols (back, chest, core, leg, shoulder) - Full body circuit
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8 reps × 4 sets per exercise with density-based training
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Total volume per week: =620 reps
Week 5-6: Circuit Mastery
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Day 1: sorlbc (shoulder, core, arm, leg, back, chest) - Upper body circuit
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5 reps × 6 sets per exercise including complex metabolic circuits
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Day 2: lcrobs (leg, chest, arm, core, back, shoulder) - Lower body circuit
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5 reps × 6 sets per exercise with advanced circuit progressions
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Day 3: bcols (back, chest, core, leg, shoulder) - Full body circuit
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6 reps × 5 sets per exercise with elite conditioning methods
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Total volume per week: =690 reps