2-Days per week Upper/Lower Circuit Strength Training Plan
By Alex Meyers
 | Intermediate (2-3 years) |
 | 56 minutes/day | 2 days/week |
 | Fat Loss, Gain Strength, Lose Weight, Build Muscle |
 | 2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Straight Bar Attachment, Rope Cable Machine, Tricep Rope Attachment, Row Cable Machine, Single Grip Handle Strap, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Kettlebell, Thigh Hip Abduction Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Leg Press Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Upper Body Day | Day 2: Lower Body Day | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Upper Body Day
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
| 1B.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
| 1C.Bench Dip | 4 rounds | 30s | 10s | |
| 1D.Russian Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.One-Arm Bent-Over Dumbbell Row See Exercise Notes | 4 rounds | 30s | 10s | |
| 2B.One-Arm Bent-Over Dumbbell Row See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Standing Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 2D.Side Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Cable Standing Fly | 4 rounds | 30s | 10s | |
| 3B.Upright Cable Row | 4 rounds | 30s | 10s | |
| 3C.Straight Bar Tricep Extension | 4 rounds | 30s | 10s | |
| 3D.Kneeling Cable Crunch | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Cable Straight Back Seated Row | 4 rounds | 30s | 10s | |
| 4B.Lat Pulldown | 4 rounds | 30s | 10s | |
| 4C.Cable Biceps Curl | 4 rounds | 30s | 10s | |
| 4D.Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Day 2 - Lower Body Day
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Kettlebell Swing | 4 rounds | 30s | 10s | |
| 1B.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
| 1C.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
| 1D.Sit Up | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Single Kettlebell Deadlift | 4 rounds | 30s | 10s | |
| 2B.Kettlebell Goblet Forward Lunge | 4 rounds | 30s | 10s | |
| 2C.Kettlebell Overhead Squat | 4 rounds | 30s | 10s | |
| 2D.Mountain Climber | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Lever Seated Hip Abduction See Exercise Notes | 4 rounds | 12 reps | 10s | |
| 3B.Lever Seated Hip Abduction See Exercise Notes | 4 rounds | 12 reps | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Leg Extensions | 4 rounds | 12 reps | 10s | |
| 4B.Seated Leg Curl | 4 rounds | 12 reps | 60s | |
Circuit #5 - 4 rounds Rest 60s between rounds | ||||
| 5A.Lever Seated Leg Press | 4 rounds | 12 reps | 10s | |
| 5B.Lever Seated Calf Press | 4 rounds | 12 reps | 60s | |
Date Created: 6/13/2021, UTC
Last Updated: 10/1/2021, UTC
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