4 Day Strength Training Circuit Style Exercise Plan

By Alex Meyers

	Advanced (3+ years)
	46 minutes/day \| 4 days/week
	Gain Strength, Build Muscle, Powerbuilding, Increase Stamina
	2 x Dumbbell, Flat Bench, Bodyweight, Loop Bands, Handle Resistance Bands, 1 x Dumbbell, Squat Rack, Chair Show More

Average Exertion

Average Cardio Intensity

The best way to get fit and stay in shape is by having a workout plan. The 4 Day Strength Training Circuit Style Exercise Plan will have you feeling strong, healthy, and energized! This routine can be done at the gym or at home with just bodyweight exercises. If you want to see results fast from your training, then this circuit-style plan is for you!

Do you want to get in shape but don't have time for a long workout?

This is the perfect solution. You can do this plan anywhere, anytime with no equipment needed. It's quick, effective and will leave you feeling like a new person.

Get back on track with this 4-day strength training circuit-style program that will help you lose weight and tone up fast without spending hours at the gym or breaking the bank on expensive fitness gear.

Scroll below to view your free copy of this amazing workout plan today!

This plan is great for toning your body. Use lower weights and higher reps to build strength and definition without too much size. Increase the weight and slightly lower the reps to increase the size of your muscles. This workout is split into upper body days and lower body days. There is an upper body day with dumbbells and resistance bands and one for just bodyweight. Similarly there is a lower body day with dumbbells and resistance bands and another just for bodyweight. You can alternate the equipment or use some for when you have equipment and some for when you do not. This is a great plan to do at home with minimal equipment, when you are travelling, or at the gym.

Use a HIIT timer. Set it for 40 seconds. Rest the first 10 seconds and work the last 30 seconds. Switch on the beep.

Description

Week 1 Overview

Day 1:

Dumbbell & Resistance Band Upper Body

Day 2:

Dumbbell & Resistance Band Lower Body

Day 3:

Bodyweight Upper Body

Day 4:

Bodyweight Lower Body

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Dumbbell & Resistance Band Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Bench Press	4 rounds	30s	10s
1B.Bent Over Two-Dumbbell Row	4 rounds	30s	10s
1C.Standing Dumbbell Shoulder Press	4 rounds	30s	10s
1D.Bird Dog See Exercise Notes	4 rounds	30s	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Bent Over Row with Resistance Bands	4 rounds	30s	10s
2B.Resistance Band Tricep Kickback See Exercise Notes	4 rounds	30s	10s
2C.Resistance Band Bicep Curl	4 rounds	30s	10s
2D.Superman Hold See Exercise Notes	4 rounds	30s	60s
Circuit #3 - 6 rounds Rest 60s between rounds
3A.Push-up	6 rounds	12 reps	0s
3B.Sprinter Sit up See Exercise Notes	6 rounds	12 reps	60s

Day 2 - Dumbbell & Resistance Band Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Dumbbell Front Squat	4 rounds	30s	0s
1B.Dumbbell Low Swing	4 rounds	30s	0s
1C.Dumbbell Hip Thrust	4 rounds	30s	0s
1D.Side Kick Through See Exercise Notes	4 rounds	30s	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	0s
2B.Single Leg Stiff-leg Deadlift with One Dumbbell See Exercise Notes	4 rounds	30s	0s
2C.Alternating Dumbbell Lunge See Exercise Notes	4 rounds	30s	0s
2D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	60s
Circuit #3 - 6 rounds Rest 60s between rounds
3A.Side Plank	6 rounds	60s	0s
3B.Crunches	6 rounds	60s	60s

Day 3 - Bodyweight Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Push-up	4 rounds	30s	10s
1B.Scapula Push-Ups	4 rounds	30s	0s
1C.Shoulder Tap	4 rounds	30s	10s
1D.Bird Dog See Exercise Notes	4 rounds	30s	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Superman from Floor	4 rounds	30 reps	10s
2B.Bench Dip	4 rounds	30 reps	10s
2C.Inverted Row	4 rounds	30 reps	10s
2D.Superman Hold	4 rounds	30 reps	60s
Circuit #3 - 6 rounds Rest 60s between rounds
3A.Push-up	6 rounds	12 reps	0s
3B.Sprinter Sit up	6 rounds	12 reps	60s

Day 4 - Bodyweight Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Bodyweight Squat	4 rounds	30s	0s
1B.Jump Squat Stabilisation	4 rounds	30s	0s
1C.Wide-Stance Plank with Leg Lift See Exercise Notes	4 rounds	30s	10s
1D.Side Kick Through	4 rounds	30s	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Single Leg Split Squat See Exercise Notes	4 rounds	30s	0s
2B.Single Leg Split Squat See Exercise Notes	4 rounds	30s	0s
2C.Bodyweight Side Lunge See Exercise Notes	4 rounds	30s	0s
2D.Knee To Chest See Exercise Notes	4 rounds	30s	60s
Circuit #3 - 6 rounds Rest 60s between rounds
3A.Side Plank	6 rounds	60s	0s
3B.Side Plank	6 rounds	60s	60s

Date Created: 4/18/2021, UTC

Last Updated: 11/2/2021, UTC

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