5 day 40 min Push / Pull / Legs Workout

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 39 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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30%

This is a Push/Pull/Legs workout plan performed in circuit fashion to build strength and muscle as well as to lose that extra bit of body fat.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Push-up
4 rounds30s10s
1B.Hand Stand Push-Up
4 rounds30s10s
1C.Diamond Pushup
4 rounds30s10s
1D.Dynamic Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Rear Delt Press Up
4 rounds30s10s
2B.Triceps Press

See Exercise Notes

4 rounds30s10s
2C.Dead Stop Push Up
4 rounds30s10s
2D.Floor I Raise

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Plank Tricep Extension
4 rounds30s10s
3B.Pike Push Up on Floor
4 rounds30s10s
3C.Rear Delt Press Up
4 rounds30s10s
3D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Snow Angel
4 rounds30s10s
1B.Underhand Inverted Row
4 rounds30s10s
1C.Cat Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Lying Cactus Arm
4 rounds30s10s
2B.Suspension Twisting One Arm Row
4 rounds30s10s
2C.Kneeling Spine Wave

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Bent Over Y-W
4 rounds30s10s
3B.TRX Scarecrow
4 rounds30s10s
3C.Floor Lat Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kneeling Jumps
4 rounds30s10s
1B.Bodyweight Squat
4 rounds30s10s
1C.Bodyweight Lunge
4 rounds30s10s
1D.Knee To Chest

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bodyweight Alternating Side Lunge

See Exercise Notes

4 rounds30s10s
2B.Single Leg Bodyweight Deadlift

See Exercise Notes

4 rounds30s10s
2C.Floor Calf Raise
4 rounds30s10s
2D.Squat Pulse Jumps

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Bodyweight Reverse Lunge

See Exercise Notes

4 rounds30s10s
3B.Bodyweight Walking Lunge

See Exercise Notes

4 rounds30s10s
3C.Split Jacks
4 rounds30s10s
3D.Floor Calf Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Plyometric Push Up
4 rounds30s10s
1B.Push Up With Alternate Leg Raise
4 rounds30s10s
1C.Plank to Extension
4 rounds30s10s
1D.Static Pectorals Stretch
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Lunge

See Exercise Notes

4 rounds30s10s
2B.Push Up Pulses
4 rounds30s10s
2C.Push Up with Knee Drive
4 rounds30s10s
2D.Tricep Side Stretch
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Grappler Push Up
4 rounds30s10s
3B.Curtsy Lunge
4 rounds30s10s
3C.Dive Bomber Push-Up
4 rounds30s10s
3D.One-Arm Doorway Stretch
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Scissors Jump

See Exercise Notes

4 rounds30s10s
4B.Underhand Push-up
4 rounds30s10s
4C.Scapula Push-Ups
4 rounds30s10s
4D.Shoulder Stretch (Cross Body)

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Single Leg Stiff-leg Deadlift

See Exercise Notes

4 rounds30s10s
1B.Resistance Band Bicep Curl
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
2B.Standing Behind-the-Back Bicep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Prone Hip Extension

See Exercise Notes

4 rounds30s10s
3B.TRX Face Pull to Row
4 rounds30s10s
3C.Back (Lower) Curl

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Double Kettlebell Clean
4 rounds30s10s
4B.Cobra to Pike

See Exercise Notes

4 rounds30s10s

Date Created: 2/13/2022, UTC


Last Updated: 2/13/2022, UTC





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