Ferris Wheel
Three circuits of eight exercises in a row, the long rest comes only between circuits
For beginners who want to handle long strength work with short breaks. 3 full-body workouts a week. One 4-week stage, with the load growing week by week.
Each workout has three circuits, each made of 8 exercises in a row with a 30-second pause to move to the next exercise. Rest for 2 minutes between circuits: there is no timer for this break, and you start the next circuit yourself when you are ready. Each circuit has three leg exercises interleaved with exercises for the chest, back, shoulders and arms, and it ends with an ab exercise. Weighted compound exercises use 12 reps, isolation exercises use 15, and the app calculates the weight for each set from your max.
Method: Circuit training.
Eight exercises go in a row with a 30-second pause to move to the next exercise, the long rest comes only between circuits, three circuits in total. Weighted compound exercises use 12 reps, isolation exercises use 15: high-rep work builds muscular endurance. The load grows week by week.
What studies found:
- Resistance circuit training improves both aerobic endurance and upper-body strength (Muñoz-Martínez et al., 2017)
- Low-rep sets build strength, high-rep sets build muscular endurance (Campos et al., 2002)
- In trained lifters, light weights gave the same muscle growth and more endurance, with a smaller gain in max strength (Schoenfeld et al., 2015)
The studies tested circuit and high-rep work in different schemes; the program itself has not been tested in this form.
