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Push / Pull / Legs Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 45 minutes/day | 3 days/week
Goals

Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body

Equipment

2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Incline Bench, Suspension (TRX), Exercise Ball, Barbell, Squat Rack, Towel (Large), 1 x Kettlebell


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Average Exertion
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50%
Average Cardio Intensity
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30%

This is a 3 day Push / Pull / Legs workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description

Week 1 Overview

Day 1:

Push Day Upper Body Circuit Training

Day 2:

Rest

Day 3:

Pull Day Upper Body Circuit Training

Day 4:

Rest

Day 5:

Lower Body Circuit Training


Day 1 - Push Day Upper Body Circuit Training

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1A. Dumbbell Bench Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
1B. Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
1C. Push-Ups - Close Triceps Position
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
1D. Dynamic Chest Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
2A. Dumbbell Push Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
2B. Bent Over Dumbbell Tricep Kickback
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2C. Push-up
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Extension Stretch▶
2D. Shoulder Extension Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
3A. Standing Dumbbell Triceps Extension
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3B. Incline Dumbbell Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap Holds▶
3C. Shoulder Tap Holds
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Overhead Tricep Stretch▶
3D. Standing Overhead Tricep Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Pull Day Upper Body Circuit Training

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Circuit
Alternate Dumbbell Row demonstrationPlay Alternate Dumbbell Row demonstration
1A. Alternate Dumbbell Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Alternating Dumbbell Curls▶
1B. Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Trainer Row demonstrationPlay Suspension Trainer Row demonstration
1C. Suspension Trainer Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Activation Ball Prone Wide Row demonstrationPlay Activation Ball Prone Wide Row demonstration
1D. Activation Ball Prone Wide Row
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2A. Bent Over Barbell Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2B. Barbell Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
2C. Inverted Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Towel Iso Hold▶
2D. Bent Over Towel Iso Hold
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
3A. Reverse Grip Bent Over Dumbbell Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
3B. Standing Concentration Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Y Flye demonstrationPlay TRX Y Flye demonstration
3C. TRX Y Flye
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Biceps Stretch demonstrationPlay Biceps Stretch demonstration
3D. Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Lower Body Circuit Training

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Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
1A. Kettlebell Goblet Squat
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
1B. Dumbbell Deadlift
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Isometric-Explosive Bodyweight Jump Squat demonstrationPlay Isometric-Explosive Bodyweight Jump Squat demonstration
1C. Isometric-Explosive Bodyweight Jump Squat
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lunge Twist demonstrationPlay Lunge Twist demonstration
1D. Lunge Twist
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
2A. Alternating Dumbbell Lunge
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Sumo Deadlift demonstrationPlay Kettlebell Sumo Deadlift demonstration
2B. Kettlebell Sumo Deadlift
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bench Jump demonstrationPlay Bench Jump demonstration
2C. Bench Jump
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
World's Greatest Stretch demonstrationPlay World's Greatest Stretch demonstration
2D. World's Greatest Stretch
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
3A. Dumbbell Alternating Side Lunge
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3B. Stiff-Legged Barbell Deadlift
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Quadruped Leg Raise demonstrationPlay Quadruped Leg Raise demonstration
3C. Quadruped Leg Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Reach demonstrationPlay Squat Reach demonstration
3D. Squat Reach
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/22/2021, UTC


Last Updated: 11/22/2021, UTC

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