5 day 40 min Push / Pull / Legs Workout

By Myworkouts

	Advanced (3+ years)
	39 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Fat Loss, Increase Stamina
	Bodyweight, Smith Machine, Suspension (TRX), Handle Resistance Bands, 2 x Dumbbell, 2 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Push-up	4 rounds	30s	10s
1B.Hand Stand Push-Up	4 rounds	30s	10s
1C.Diamond Pushup	4 rounds	30s	10s
1D.Dynamic Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Rear Delt Press Up	4 rounds	30s	10s
2B.Triceps Press See Exercise Notes	4 rounds	30s	10s
2C.Dead Stop Push Up	4 rounds	30s	10s
2D.Floor I Raise See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Plank Tricep Extension	4 rounds	30s	10s
3B.Pike Push Up on Floor	4 rounds	30s	10s
3C.Rear Delt Press Up	4 rounds	30s	10s
3D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Snow Angel	4 rounds	30s	10s
1B.Underhand Inverted Row	4 rounds	30s	10s
1C.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Lying Cactus Arm	4 rounds	30s	10s
2B.Suspension Twisting One Arm Row	4 rounds	30s	10s
2C.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Bent Over Y-W	4 rounds	30s	10s
3B.TRX Scarecrow	4 rounds	30s	10s
3C.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kneeling Jumps	4 rounds	30s	10s
1B.Bodyweight Squat	4 rounds	30s	10s
1C.Bodyweight Lunge	4 rounds	30s	10s
1D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bodyweight Alternating Side Lunge See Exercise Notes	4 rounds	30s	10s
2B.Single Leg Bodyweight Deadlift See Exercise Notes	4 rounds	30s	10s
2C.Floor Calf Raise	4 rounds	30s	10s
2D.Squat Pulse Jumps See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Bodyweight Reverse Lunge See Exercise Notes	4 rounds	30s	10s
3B.Bodyweight Walking Lunge See Exercise Notes	4 rounds	30s	10s
3C.Split Jacks	4 rounds	30s	10s
3D.Floor Calf Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Plyometric Push Up	4 rounds	30s	10s
1B.Push Up With Alternate Leg Raise	4 rounds	30s	10s
1C.Plank to Extension	4 rounds	30s	10s
1D.Static Pectorals Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Lunge See Exercise Notes	4 rounds	30s	10s
2B.Push Up Pulses	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Tricep Side Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Grappler Push Up	4 rounds	30s	10s
3B.Curtsy Lunge	4 rounds	30s	10s
3C.Dive Bomber Push-Up	4 rounds	30s	10s
3D.One-Arm Doorway Stretch	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Scissors Jump See Exercise Notes	4 rounds	30s	10s
4B.Underhand Push-up	4 rounds	30s	10s
4C.Scapula Push-Ups	4 rounds	30s	10s
4D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Single Leg Stiff-leg Deadlift See Exercise Notes	4 rounds	30s	10s
1B.Resistance Band Bicep Curl	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
2B.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Prone Hip Extension See Exercise Notes	4 rounds	30s	10s
3B.TRX Face Pull to Row	4 rounds	30s	10s
3C.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Double Kettlebell Clean	4 rounds	30s	10s
4B.Cobra to Pike See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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