6 day 35 min Push / Pull / Legs Workout

By Myworkouts

	Advanced (3+ years)
	35 minutes/day \| 6 days/week
	Gain Strength, Fat Loss, Build Muscle, Increase Stamina
	Bodyweight, Smith Machine, Suspension (TRX), Handle Resistance Bands, 2 x Dumbbell, Flat Bench, Incline Bench Show More

Average Exertion

Average Cardio Intensity

This is a Push/Pull/Legs workout plan performed in circuit fashion to help you gain strength, build muscle and lose body fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

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.Bodyweight Reverse Lunge See Exercise Notes	4 rounds	30s	10s
1B.Scissors Jump See Exercise Notes	4 rounds	30s	10s
1C.Lateral Plyo Squats	4 rounds	30s	10s
1D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Curtsy Lunge	4 rounds	30s	10s
2B.Reverse Lunge to Single-leg Kickback See Exercise Notes	4 rounds	30s	10s
2C.Bodyweight Squat With Calf Raise	4 rounds	30s	10s
2D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Glute Bridge	4 rounds	30s	10s
3B.Floor Calf Raise	4 rounds	30s	10s
3C.Side Lunge to Squat Jump	4 rounds	30s	10s
3D.Seated Glute 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.Crouching Tiger Push Ups	4 rounds	30s	10s
1C.Plank to Extension	4 rounds	30s	10s
1D.Static Pectorals Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Grappler Push Up	4 rounds	30s	10s
2B.Push Up Pulses	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Push Up With Alternate Leg Raise	4 rounds	30s	10s
3B.Dive Bomber Push-Up	4 rounds	30s	10s
3C.Pike Push-up to Shoulder Taps	4 rounds	30s	10s
3D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Bodyweight Squat	4 rounds	30s	10s
1B.Resistance Band Bicep Curl	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Seated Dumbbell Inner Biceps Curl	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.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
3B.Back (Lower) Curl 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.Single Leg Bodyweight Deadlift See Exercise Notes	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.Superman Swimmers (Freestyle)	4 rounds	30s	10s
2C.One Leg Floor Calf Raise See Exercise Notes	4 rounds	30s	10s
2D.Squat Pulse Jumps See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.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

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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