Full Body / Full Body / Full Body / Full Body / Full Body Circuit Workout Plan
By Myworkouts
 | Advanced (3+ years) |
 | 52 minutes/day | 5 days/week |
 | Build Muscle, Fat Loss, Gain Strength, Increase Stamina |
 | EZ Bar, Flat Bench, Suspension (TRX), Bodyweight, 1 x Kettlebell, 2 x Dumbbell, Barbell, Weight Plate, 1 x Dumbbell, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Single Grip Handle Strap, 2 x Kettlebell, Sliding Disc, Squat Rack, Towel (Large), Vertical Knee Raise, Pull up bar, Loop Bands, Smith Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
| 1B.Suspension Chest Press | 4 rounds | 30s | 10s | |
| 1C.Rear Delt Press Up | 4 rounds | 30s | 10s | |
| 1D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
| 2B.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
| 2C.TRX Scarecrow | 4 rounds | 30s | 10s | |
| 2D.Floor Lat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Barbell Hip Thrust with Bench | 4 rounds | 30s | 10s | |
| 3B.Barbell Standing Leg Calf Raise | 4 rounds | 30s | 10s | |
| 3C.Side Lunge to Squat Jump | 4 rounds | 30s | 10s | |
| 3D.Seated Glute Stretch | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Situp | 4 rounds | 30s | 10s | |
| 4B.Suspended Crunch | 4 rounds | 30s | 10s | |
| 4C.Dumbbell Overhead Sit Up | 4 rounds | 30s | 10s | |
| 4D.Side Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Day 2 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Barbell Underhand Bent-over Row | 4 rounds | 30s | 10s | |
| 1B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 1C.TRX Face Pull to Row | 4 rounds | 30s | 10s | |
| 1D.Back (Lower) Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Straight Bar Tricep Extension | 4 rounds | 30s | 10s | |
| 2B.Cable Standing Fly | 4 rounds | 30s | 10s | |
| 2C.Pike Push-up to Shoulder Taps | 4 rounds | 30s | 10s | |
| 2D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Dumbbell Alternating Rear Lunge | 4 rounds | 30s | 10s | |
| 3B.Cable Sumo Squat | 4 rounds | 30s | 10s | |
| 3C.Split Jacks | 4 rounds | 30s | 10s | |
| 3D.Ankle Hop See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Figure 8 | 4 rounds | 30s | 10s | |
| 4B.Plank Dumbbell Pull Through | 4 rounds | 30s | 10s | |
| 4C.Dumbbell V-up | 4 rounds | 30s | 10s | |
| 4D.Hollow body hold See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Kettlebell Duel Hold Row | 4 rounds | 30s | 10s | |
| 1B.Seated Dumbbell Inner Biceps Curl | 4 rounds | 30s | 10s | |
| 1C.Inverted Row with TRX | 4 rounds | 30s | 10s | |
| 1D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 2B.Standing Dumbbell Overhead Triceps Extension | 4 rounds | 30s | 10s | |
| 2C.Push Up with Knee Drive | 4 rounds | 30s | 10s | |
| 2D.Prone Snow Angel | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Barbell Front Squat | 4 rounds | 30s | 10s | |
| 3B.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
| 3C.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
| 3D.Squat Pulse Jumps See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Windmill | 4 rounds | 30s | 10s | |
| 4B.Kettlebell Deadbugs | 4 rounds | 30s | 10s | |
| 4C.Side Kick Through | 4 rounds | 30s | 10s | |
| 4D.Crunch (arms down) See Exercise Notes | 4 rounds | 30s | 10s | |
Day 5 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 1B.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
| 1C.Push-up | 4 rounds | 30s | 10s | |
| 1D.Shoulder Extension Stretch 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.Inverted Row | 4 rounds | 30s | 10s | |
| 2D.Bent Over Towel Iso Hold See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
| 3B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
| 3C.Bench Jump | 4 rounds | 30s | 10s | |
| 3D.World's Greatest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Chair Leg Raise | 4 rounds | 30s | 0s | |
| 4B.Hanging Knee Raise Oblique Crunch | 4 rounds | 30s | 0s | |
| 4C.V-up | 4 rounds | 30s | 0s | |
| 4D.Crunches See Exercise Notes | 4 rounds | 30s | 10s | |
Day 6 - Full Body Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
| 1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
| 1C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
| 1D.Chest And Front Of Shoulder Stretch See Exercise Notes | 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.Underhand Inverted Row | 4 rounds | 30s | 10s | |
| 2D.Cat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Barbell Deadlift | 4 rounds | 30s | 10s | |
| 3B.Barbell Lunge | 4 rounds | 30s | 10s | |
| 3C.Lateral Plyo Squats | 4 rounds | 30s | 10s | |
| 3D.Standing Elevated Quad Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
| 4B.Toe Touchers | 4 rounds | 30s | 10s | |
| 4C.Suspension Rollout | 4 rounds | 30s | 10s | |
| 4D.T-Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/24/2021, UTC
Last Updated: 12/3/2021, UTC
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