Mega Workout Circuit Version
By Alex Meyers
 | Advanced (3+ years) |
 | 43 minutes/day | 5 days/week | 3 weeks |
 | Bodybuilding, Athletic Performance, Gain Strength, Fat Loss, Build Muscle, Increase Stamina |
 | Barbell, Squat Rack, Mini Loop Bands, 1 x Kettlebell, Weight Plate, Flat Bench, Bodyweight, 2 x Kettlebell, Suspension (TRX), Medicine Ball, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, EZ Bar, 1 x Dumbbell, Incline Bench, Loop Bands Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Leg Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 5 sets | 3-5 reps | 60s | |
| 2.Side Leg Raises With Resistance Band | 4 sets | 15 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Single Arm KB Rack Split Squat See Exercise Notes | 4 rounds | 30s | 10s | |
| 3B.Single Arm KB Rack Split Squat See Exercise Notes | 4 rounds | 30s | 10s | |
| 3C.Weighted Plate Crunch Behind Head | 4 rounds | 30s | 10s | |
| 3D.Scorpion | 4 rounds | 30s | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Kettlebell Swing | 4 rounds | 30s | 10s | |
| 4B.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
| 4C.Pilates Bicycle Kick | 4 rounds | 30s | 10s | |
| 4D.Lunge Twist | 4 rounds | 30s | 60s | |
Circuit #5 - 4 rounds Rest 60s between rounds | ||||
| 5A.Barbell Standing Leg Calf Raise | 4 rounds | 4-6 reps | 0s | |
| 5B.Kettlebell Seated Calf Raise | 4 rounds | 4-6 reps | 60s | |
Day 2 - Chest Day
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Suspension Chest Press | 4 rounds | 30s | 10s | |
| 1B.Push-up See Exercise Notes | 4 rounds | 30s | 10s | |
| 1C.Banded Shoulder Spider Crawls | 4 rounds | 30s | 10s | |
| 1D.Jumping Jack See Exercise Notes | 4 rounds | 30s | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Medicine Ball Push Up Shuffle | 4 rounds | 30s | 10s | |
| 2B.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
| 2C.Catch and Overhead Throw | 4 rounds | 30s | 10s | |
| 2D.Jumping Jack See Exercise Notes | 4 rounds | 30s | 60s | |
Day 3 - Back Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Deadlift | 5 sets | 3-5 reps | 60s | |
| 2.Bent Over Barbell Row | 4 sets | 3-5 reps | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Double Kettlebell Clean | 4 rounds | 30s | 10s | |
| 3B.Two-Arm Kettlebell Row | 4 rounds | 30s | 10s | |
| 3C.Animal Flow Loaded Beast to Wave Unload | 4 rounds | 30s | 10s | |
| 3D.Seated Floor Hamstring Stretch | 4 rounds | 30s | 60s | |
Circuit #4 - 5 rounds Rest 60s between rounds | ||||
| 4A.Kettlebell Dead Clean See Exercise Notes | 5 rounds | 5 reps | 0s | |
| 4B.Single-Arm Kettlebell High Pull See Exercise Notes | 5 rounds | 5 reps | 0s | |
| 4C.Kettlebell One-Arm Snatch See Exercise Notes | 5 rounds | 5 reps | 60s | |
Circuit #5 - 5 rounds Rest 60s between rounds | ||||
| 5A.Double Kettlebell Deadlift | 5 rounds | 5 reps | 0s | |
| 5B.Double Kettlebell Clean | 5 rounds | 5 reps | 0s | |
| 5C.Kettlebell Swing Snatch | 5 rounds | 5 reps | 60s | |
Day 4 - Shoulders Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Seated Dumbbell Shoulder Press | 5 sets | 3-5 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Standing Kettlebell Overhead Press | 4 rounds | 30s | 10s | |
| 2B.Single-Arm Kettlebell High Pull See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Side Kick Through | 4 rounds | 30s | 10s | |
| 2D.Kneeling Spine Wave | 4 rounds | 30s | 60s | |
Circuit #3 - 4 rounds Rest 60s between rounds | ||||
| 3A.Double Kettlebell Clean and Press | 4 rounds | 30s | 10s | |
| 3B.Kettlebell One-Arm Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
| 3C.Forward Kick Through | 4 rounds | 30s | 10s | |
| 3D.Floor Chest Stretch | 4 rounds | 30s | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
| 4A.Front Two-Dumbbell Raise | 4 rounds | 12 reps | 0s | |
| 4B.Dumbbell Lateral Raise | 4 rounds | 10 reps | 0s | |
| 4C.Rear Delt Raise | 4 rounds | 6 reps | 60s | |
Day 5 - Arms Day
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
| 1A.Rope Cable Triceps Extension | 4 rounds | 6-8 reps | 0s | |
| 1B.EZ-Bar Skullcrusher | 4 rounds | 6-8 reps | 0s | |
| 1C.Seated Tricep Dumbbell Overhead Press | 4 rounds | 6-8 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
| 2A.Standing Alternating Dumbbell Curls | 4 rounds | 6-8 reps | 0s | |
| 2B.Seated Dumbbell Biceps Curl | 4 rounds | 6-8 reps | 0s | |
| 2C.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 6-8 reps | 60s | |
Date Created: 7/5/2021, UTC
Last Updated: 7/22/2021, UTC
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