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2-Days per week Upper/Lower Circuit Strength Training Plan

By Alex Meyers

Experience
Beginner (1-2 years)
Time
120 minutes/day | 2 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight
Equipment
1 x Kettlebell, 2 x Dumbbell, Bodyweight, Crossover Cable Machine, Lat Pulldown Cable Machine, Leg Extension Machine, Machine, Seated Leg Curl Machine, Seated Leg Press Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This program is designed to do alongside separate days focused on running and swimming. This plan incorporates freeweights for weight training broken down into an Upper Body Day and Lower Body Day.

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Workout Overview

Week 1

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


Upper Body Day

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Russian Twist
4 sets, 30s, (rest 60s)
Treat as active recovery. Do with Bodyweight. Can do on the floor or on the bench.
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Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Left
Time between exercises: 10s
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Right
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Treat as active recovery. Alternate Left side and Right Side
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Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Upright Cable Row demonstrationPlay Upright Cable Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 30s, (rest 60s)
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Circuit
Cable Straight Back Seated Row demonstrationPlay Cable Straight Back Seated Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Plank demonstrationPlay Plank demonstration
4D. Plank
4 sets, 30s, (rest 60s)
Treat as active recovery.
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Lower Body Day

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Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Sit Up demonstrationPlay Sit Up demonstration
1D. Sit Up
4 sets, 30s, (rest 60s)
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Circuit
Kettlebell Deadlift demonstrationPlay Kettlebell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kettlebell Goblet Forward Lunge demonstrationPlay Kettlebell Goblet Forward Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kettlebell Overhead Squat demonstrationPlay Kettlebell Overhead Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Mountain Climber demonstrationPlay Mountain Climber demonstration
4 sets, 30s, (rest 60s)
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Circuit
Lever Seated Hip Abduction demonstrationPlay Lever Seated Hip Abduction demonstration
4 sets, 12 reps, (rest 60s)
Left
Time between exercises: 10s
Show Alternative Exercises
Lever Seated Hip Abduction demonstrationPlay Lever Seated Hip Abduction demonstration
4 sets, 12 reps, (rest 60s)
Right
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lever Seated Leg Press demonstrationPlay Lever Seated Leg Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lever Seated Calf Press demonstrationPlay Lever Seated Calf Press demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/13/2021, UTC


Last Updated: 6/17/2021, UTC

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