5 day 50 min Push / Pull / Upper / Lower Circuit Workout

By Myworkouts

	Advanced (3+ years)
	45 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Increase Stamina, Fat Loss
	1 x Dumbbell, Barbell, Weight Plate, Bodyweight, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

This is a Push / Pull / Legs / Upper / Lower workout performed in circuit fashion to help you gain strength, build muscle and lose 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.Shoulder Tap Push-up with Dumbbell Pull Across	4 rounds	30s	10s
1B.Standing Barbell Military Press (AKA Overhead Press)	4 rounds	30s	10s
1C.Weighted Close Grip Push-up	4 rounds	30s	10s
1D.Push-Up Low Back Extension See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Push Press	4 rounds	30s	10s
2B.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
2C.Weighted Pushup	4 rounds	30s	10s
2D.Chin To Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
3B.Barbell Deadlift To Pushup	4 rounds	30s	10s
3C.Single-Arm Standing Dumbbell Shoulder Press See Exercise Notes	4 rounds	30s	10s
3D.Seated Overhead Triceps Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Alternate Dumbbell Row	4 rounds	30s	10s
1B.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1C.Hollow Hold with DB Pullover	4 rounds	30s	10s
1D.Bent Over Reach to Sky See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Barbell Row	4 rounds	30s	10s
2B.Barbell Biceps Curl	4 rounds	30s	10s
2C.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 rounds	30s	10s
2D.Thoracic Rotation See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
3B.Standing Concentration Curl	4 rounds	30s	10s
3C.Barbell Underhand Bent-over Row	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Plie Dumbbell Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Weighted Front Squat	4 rounds	30s	10s
1D.Overhead Curtsy lunge See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Barbell Sumo Deadlift	4 rounds	30s	10s
2C.Barbell Rear Lunge See Exercise Notes	4 rounds	30s	10s
2D.Piriformis Static Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Side Lunge	4 rounds	30s	10s
3B.Stiff-Legged Barbell Deadlift	4 rounds	30s	10s
3C.Goblet Squat	4 rounds	30s	10s
3D.Sumo Squat to Stand See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Half Kneeling Dumbbell Single arm Overhead Tricep Extension	4 rounds	30s	10s
1B.Barbell Push Press	4 rounds	30s	10s
1C.Plate Skull Crusher	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Renegade Row	4 rounds	30s	10s
2B.Standing Hammer Curl	4 rounds	30s	10s
2C.Weighted Pullup	4 rounds	30s	10s
2D.Scorpion See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Front Raise	4 rounds	30s	10s
3B.Barbell French Press	4 rounds	30s	10s
3C.Half-Kneeling Single Arm Dumbbell Curl to Press See Exercise Notes	4 rounds	30s	10s
3D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Barbell Pendlay Row	4 rounds	30s	10s
4B.Alternate Hammer Curl	4 rounds	30s	10s
4C.Weighted Wide Grip Pull-up	4 rounds	30s	10s
4D.Side Lying Internal Dumbbell Rotation See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Overhead Two-Arm Triceps Extension	4 rounds	30s	10s
5B.Clap Pushup To Plate Drag	4 rounds	30s	10s
5C.Plate Raises	4 rounds	30s	10s
5D.Tricep Side Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Dumbbell Power Clean	4 rounds	30s	10s
6B.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
6C.Standing Cobra	4 rounds	30s	10s
6D.Dynamic Back Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Deadlift	4 rounds	30s	10s
1B.Barbell Lunge	4 rounds	30s	10s
1C.Dumbbell Turkish Getup See Exercise Notes	4 rounds	30s	10s
1D.Iron Crosses (stretch) See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Clean and Press	4 rounds	30s	10s
2B.Dumbbell Squat to Romanian Deadlift	4 rounds	30s	10s
2C.Single-Leg Donkey Calf Raise See Exercise Notes	4 rounds	30s	10s
2D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kneeling Glute Kickback With Dumbbell See Exercise Notes	4 rounds	30s	10s
3B.Barbell Standing Leg Calf Raise	4 rounds	30s	10s
3C.Plate Overhead Squat	4 rounds	30s	10s
3D.Ankle On The Knee See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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