Free personalized workout plan

4 Day Strength Training Circuit Style Exercise Plan

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
84 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength, Increase Stamina, Powerbuilding
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Flat Bench, Handle Resistance Bands, Loop Bands
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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.

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Dumbbell & Resistance Band Upper Body

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bird Dog demonstrationPlay Bird Dog demonstration
4 sets, 30s, (rest 60s)
Active recovery
Show Alternative Exercises
Circuit
Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Tricep Kickback
4 sets, 30s, (rest 60s)
Speed Band Overhead Triceps
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Superman Hold
4 sets, 30s, (rest 60s)
Active recovery
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Reps for each side
Show Alternative Exercises

Dumbbell & Resistance Band Lower Body

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Circuit
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Dumbbell Low Swing demonstrationPlay Dumbbell Low Swing demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Side Kick Through demonstrationPlay Side Kick Through demonstration
4 sets, 30s, (rest 60s)
Active recovery
Show Alternative Exercises
Circuit
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Single Leg Stiff-leg Deadlift with One Dumbbell demonstrationPlay Single Leg Stiff-leg Deadlift with One Dumbbell demonstration
4 sets, 30s, (rest 60s)
Left Side
Show Alternative Exercises
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Right Side
Show Alternative Exercises
Static Standing Quadriceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Show Alternative Exercises
Circuit
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises

Bodyweight Upper Body

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Circuit
Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bird Dog demonstrationPlay Bird Dog demonstration
4 sets, 30s, (rest 60s)
Active recovery
Show Alternative Exercises
Circuit
Superman
4 sets, 30 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 30 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 30 reps, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Superman Hold
4 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
6 sets, 12, 10, 8, 6, 4, 2 reps, (rest 60s)
Show Alternative Exercises

Bodyweight Lower Body

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Circuit
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Jump Squat Stabilisation demonstrationPlay Jump Squat Stabilisation demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Wide-Stance Plank with Leg Lift
4 sets, 30s, (rest 60s)
Alternate sides
Time between exercises: 10s
Show Alternative Exercises
Side Kick Through demonstrationPlay Side Kick Through demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Circuit
Single Leg Split Squat
4 sets, 30s, (rest 60s)
Left
Show Alternative Exercises
Single Leg Split Squat
4 sets, 30s, (rest 60s)
Right
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 30s, (rest 60s)
Alternating
Show Alternative Exercises
Knee To Chest demonstrationPlay Knee To Chest demonstration
4 sets, 30s, (rest 60s)
Active recovery
Show Alternative Exercises
Circuit
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
6 sets, 60, 50, 40, 30, 20, 10s, (rest 60s)
Show Alternative Exercises

Date Created: 4/18/2021, EDT


Last Updated: 6/7/2021, EDT

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