Conditioning + Weights Block
Lift first, condition after, burn fat consistently
Days per week
4
Duration
4 or 8 weeks
Rep range
6-12 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Lifters wanting structured conditioning alongside their weights work
- • Those who can commit to four sessions per week and enjoy variety
- • Fat loss goals with a preference for maintaining strength on the main lifts
Not ideal for
- • Beginners who need to focus on learning the compound lifts first
- • Those who dislike conditioning work or cardio equipment
Training style
Each session starts with compound weight training, then ends with a conditioning finisher. Upper A finishes with rowing intervals. Lower A closes with kettlebell swing EMOMs. Upper B uses step-up intervals. Lower B ends with sled pushes. The weights work builds strength while the finishers drive calorie burn and cardiovascular fitness.
Progressive overload
Compound lifts increase by 1.25-5 kg per week. Small isolation dumbbell exercises such as the lateral raise and bicep curl use 1 kg weekly increments, matching the minimum standard dumbbell step. Conditioning elements use fixed loads or bodyweight. Every fourth week is a deload at 70%.
Recovery and deloads
Every fourth week reduces all working weights to 70% of the phase base. Conditioning finishers remain but effort is reduced to allow recovery.
Equipment
Barbell, dumbbells, cable machine, pull-up bar, leg press, leg curl machine, kettlebell, rower and sled
Location: Commercial gym with conditioning equipment
Weekly volume
Legs lead at 15 sets per week across squats, deadlifts, leg curls, hip thrusts and lunges. Back receives 9 sets, chest 6 sets and shoulders 6 sets. Arms get 6 sets of direct work across pushdowns and curls. No programmed core work - the compound lifts and carries provide sufficient stimulus.
Session breakdown
Upper A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell bench press | 4 x 6 | +2.5 kg/week |
| Dumbbell row | 3 x 8 | +1.25 kg/week |
| Dumbbell lateral raise | 3 x 12 | +1 kg/week |
| Tricep pushdown | 3 x 12 | +1.25 kg/week |
| Rowing intervals | 0 x ? | Bodyweight |
Lower A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell squat | 4 x 6 | +2.5 kg/week |
| Romanian deadlift | 3 x 6 | +2.5 kg/week |
| Leg curl | 3 x 10 | +2.5 kg/week |
| Hip thrust | 3 x 10 | +2.5 kg/week |
| Kettlebell swings | 0 x ? | Bodyweight |
Upper B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Barbell overhead press | 3 x 6 | +1.25 kg/week |
| Pull-up | 3 x 6 | Bodyweight |
| Cable fly | 3 x 12 | +1.25 kg/week |
| Bicep curl | 3 x 12 | +1 kg/week |
| Step-up intervals | 0 x ? | Bodyweight |
Lower B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Leg press | 3 x 8 | +5 kg/week |
| Walking lunge | 3 x 10 | +1.25 kg/week |
| Cable pull-through | 3 x 10 | +2.5 kg/week |
| Calf raise | 3 x 12 | +2.5 kg/week |
| Sled push | 0 x ? | Bodyweight |
What to expect
Weeks 1 to 2
The conditioning finishers will challenge your cardiovascular capacity. Expect to feel tired after sessions. The weights work should feel manageable.
Weeks 3 to 6
Cardiovascular fitness improves noticeably. Recovery between finisher rounds shortens. Strength on the compound lifts progresses steadily. Body composition changes when paired with appropriate nutrition.
Weeks 6+
Improved strength, cardiovascular fitness and body composition. The rotating finishers prevent staleness and build well-rounded conditioning.
Run Conditioning + Weights Block in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.