Full Body / Full Body / Full Body / Full Body / Full Body / Full Body Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	52 minutes/day \| 6 days/week
	Fat Loss, Build Muscle, Gain Strength, Increase Stamina
	1 x Dumbbell, 2 x Dumbbell, Incline Bench, Bodyweight, Suspension (TRX), Barbell, Squat Rack, Towel (Large), 1 x Kettlebell, Flat Bench, Vertical Knee Raise, Pull up bar, 2 x Kettlebell, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single Grip Handle Strap, Sliding Disc, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Loop Bands, Smith Machine Show More

Average Exertion

Average Cardio Intensity

This is a Full Body workout plan performed in circuit fashion, 6 days a week, to help you gain strength, lose fat and build muscle.

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.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
1B.Incline Dumbbell Press	4 rounds	30s	10s
1C.Shoulder Tap Holds	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.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
2B.Standing Concentration Curl	4 rounds	30s	10s
2C.TRX Y Flye	4 rounds	30s	10s
2D.Biceps 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.Quadruped Leg Raise	4 rounds	30s	10s
3D.Squat Reach See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Suspension Oblique Knee Tucks	4 rounds	30s	10s
4B.Dumbbell Full Body Crunch	4 rounds	30s	10s
4C.Flutter Kicks	4 rounds	30s	10s
4D.Plank See Exercise Notes	4 rounds	30s	10s

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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Alternating Front Raise	4 rounds	30s	10s
1B.Dumbbell Skullcrusher	4 rounds	30s	10s
1C.Dead Stop Push Up	4 rounds	30s	10s
1D.Floor I Raise See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Kettlebell Row	4 rounds	30s	10s
2B.Alternate Hammer Curl	4 rounds	30s	10s
2C.Suspension Twisting One Arm Row	4 rounds	30s	10s
2D.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.American Kettlebell Swing	4 rounds	30s	10s
3B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
3C.Kettlebell Seated Calf Raise	4 rounds	30s	10s
3D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kneeling Cable Crunch	4 rounds	30s	10s
4B.Cable Twist	4 rounds	30s	10s
4C.Butterfly Sit-up	4 rounds	30s	10s
4D.Shoulder Tap See Exercise Notes	4 rounds	30s	10s

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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Double Kettlebell Clean	4 rounds	30s	10s
1B.EZ-Bar Preacher Curl	4 rounds	30s	10s
1C.Resistance Band Bicep Curl	4 rounds	30s	10s
1D.Towel Scapular Pulldown See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Bench Press	4 rounds	30s	0s
2B.Standing Dumbbell Y-raise	4 rounds	30s	10s
2C.Resistance Band Tricep Kickback	4 rounds	30s	10s
2D.Static Pectorals Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Swing	4 rounds	30s	0s
3B.Explosive Kettlebell Deadlift	4 rounds	30s	10s
3C.Lunge	4 rounds	30s	10s
3D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Reverse Crunch	4 rounds	30s	10s
4B.Cable Twist	4 rounds	30s	10s
4C.Bicycle Crunch	4 rounds	30s	10s
4D.Side Plank to Reach Under See Exercise Notes	4 rounds	30s	10s

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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