4 day 20 min Split Circuit Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	23 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Suspension (TRX), Bodyweight, EZ Bar, Weight Plate, 1 x Dumbbell, 2 x Dumbbell, Straight Bar Attachment, Incline Bench, Loop Bands, Vertical Knee Raise, 1 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Muscle Group Split workout in Circuit training fashion to help you move through your workout and break a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Bench Press	4 rounds	30s	10s
1B.Cable Standing Fly	4 rounds	30s	10s
1C.TRX Triceps Pressdown	4 rounds	30s	10s
1D.Seated Overhead Triceps Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.EZ-Bar Skullcrusher	4 rounds	30s	10s
2B.Weighted Bench Dip	4 rounds	30s	10s
2C.Wide Push Up	4 rounds	30s	10s
2D.Floor Chest Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.One-Arm Bent-Over Dumbbell Row	4 rounds	30s	10s
1B.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
1C.Cable Biceps Curl	4 rounds	30s	10s
1D.Biceps Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
2B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
2C.Bent Over Row with Resistance Bands	4 rounds	30s	10s
2D.Upper Back Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Seated Dumbbell Shoulder Press	4 rounds	30s	10s
1B.Dumbbell Alternating Front Raise	4 rounds	30s	10s
1C.Chair Leg Raise	4 rounds	30s	10s
1D.Side Plank to Reach Under	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Push Press	4 rounds	30s	10s
2B.Dumbbell Lateral Raise	4 rounds	30s	10s
2C.Suspension Oblique Knee Tucks	4 rounds	30s	10s
2D.Flutter Kicks See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Goblet Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Isometric-Explosive Bodyweight Jump Squat	4 rounds	30s	10s
1D.Lunge Twist	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Kettlebell Sumo Deadlift	4 rounds	30s	10s
2C.Bench Jump	4 rounds	30s	10s
2D.World's Greatest Stretch	4 rounds	30s	10s

Date Created: 1/2/2022, UTC

Last Updated: 1/2/2022, UTC

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