Mega Workout Circuit Version

Google Sheet Workout Export

By Alex Meyers

Experience Advanced (3+ years)
Time 43 minutes/day | 5 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This is a great program for folks for building a strong base! You'll be performing compound exercises for strength and muscle growth with awesome circuit cycles on other days for your cardio.

This is a 5 day program with 3 of the days having a circuit workout.

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Description


Day 1 - Leg Day

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
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Side Leg Raises With Resistance Band demonstrationPlay Side Leg Raises With Resistance Band demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Circuit

No media available

4 sets, 30s, (rest 60s)
Left
Time between exercises: 10s
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No media available

4 sets, 30s, (rest 60s)
Right
Time between exercises: 10s
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Weighted Plate Crunch Behind Head
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Scorpion
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Pilates Bicycle Kick demonstrationPlay Pilates Bicycle Kick demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Lunge Twist demonstrationPlay Lunge Twist demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
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Kettlebell Seated Calf Raise
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
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Day 2 - Chest Day

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Circuit
Suspension Chest Press demonstrationPlay Suspension Chest Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 60s)
4 secs on the way down
Time between exercises: 10s
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Banded Shoulder Spider Crawls demonstrationPlay Banded Shoulder Spider Crawls demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Jumping Jack demonstrationPlay Jumping Jack demonstration
4 sets, 30s, (rest 60s)
Substitution: any exercise that's low impact for an active recovery
Time between exercises: 60s
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Circuit
Medicine Ball Push Up Shuffle demonstrationPlay Medicine Ball Push Up Shuffle demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Close Grip Kettlebell Push Up demonstrationPlay Close Grip Kettlebell Push Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Catch and Overhead Throw demonstrationPlay Catch and Overhead Throw demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Jumping Jack demonstrationPlay Jumping Jack demonstration
4 sets, 30s, (rest 60s)
Any exercise will do for an active recovery exercise
Time between exercises: 60s
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Day 3 - Back Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Two-Arm Kettlebell Row demonstrationPlay Two-Arm Kettlebell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Animal Flow Loaded Beast to Wave Unload
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Floor Hamstring Stretch demonstrationPlay Seated Floor Hamstring Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Kettlebell Dead Clean demonstrationPlay Kettlebell Dead Clean demonstration
5 sets, 5 reps, (rest 60s)
5 Reps each side
Time between exercises: 60s
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Single-Arm Kettlebell High Pull demonstrationPlay Single-Arm Kettlebell High Pull demonstration
5 sets, 5 reps, (rest 60s)
5 Reps each side
Time between exercises: 60s
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Kettlebell One-Arm Snatch demonstrationPlay Kettlebell One-Arm Snatch demonstration
5 sets, 5 reps, (rest 60s)
5 Reps each side
Time between exercises: 60s
Show Alternative Exercises
Circuit
Double Kettlebell Deadlift demonstrationPlay Double Kettlebell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing Snatch demonstrationPlay Kettlebell Swing Snatch demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Shoulders Day

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Seated Dumbbell Shoulder Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Kettlebell Overhead Press demonstrationPlay Standing Kettlebell Overhead Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single-Arm Kettlebell High Pull demonstrationPlay Single-Arm Kettlebell High Pull demonstration
4 sets, 30s, (rest 60s)
Alternate each hand
Time between exercises: 10s
Show Alternative Exercises
Side Kick Through demonstrationPlay Side Kick Through demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Spine Wave
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Double Kettlebell Clean and Press demonstrationPlay Double Kettlebell Clean and Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell One-Arm Snatch demonstrationPlay Kettlebell One-Arm Snatch demonstration
4 sets, 30s, (rest 60s)
Alternating each hand
Time between exercises: 10s
Show Alternative Exercises
Forward Kick Through demonstrationPlay Forward Kick Through demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Chest Stretch demonstrationPlay Floor Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Arms Day

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Circuit
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
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Seated Tricep Dumbbell Overhead Press
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Alternating Dumbbell Curls
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 7/5/2021, UTC


Last Updated: 7/22/2021, UTC

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