Push / Pull / Legs / Full Body Circuit Workout Plan

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Experience Advanced (3+ years)
Time 49 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This is a 4 day Push / Pull / Legs / Full Body workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description


Day 1 - Push Day Upper Body Circuit Training

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Tricep Kickback
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Static Pectorals Stretch demonstrationPlay Static Pectorals Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push Up with Knee Drive demonstrationPlay Push Up with Knee Drive demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Prone Snow Angel demonstrationPlay Prone Snow Angel demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Flat Bench Cable Flyes demonstrationPlay Flat Bench Cable Flyes demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Pike Push-up to Shoulder Taps
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Shoulder Stretch (Cross Body) demonstrationPlay Shoulder Stretch (Cross Body) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 2 - Pull Day Upper Body Circuit Training

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Circuit
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Towel Scapular Pulldown
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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Circuit
Kettlebell Duel Hold Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Dumbbell Inner Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row with TRX demonstrationPlay Inverted Row with TRX demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Behind-the-Back Bicep Stretch demonstrationPlay Standing Behind-the-Back Bicep Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Face Pull to Row demonstrationPlay TRX Face Pull to Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Back (Lower) Curl demonstrationPlay Back (Lower) Curl demonstration
4 sets, 30s, (rest 60s)
Active rest
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Lower Body Circuit Training

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Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Knee To Chest demonstrationPlay Knee To Chest demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Straight-Leg Deadlift demonstrationPlay Dumbbell Straight-Leg Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse Jumps demonstrationPlay Squat Pulse Jumps demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Sumo Squat demonstrationPlay Cable Sumo Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Split Jacks demonstrationPlay Split Jacks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Calf Stretch demonstrationPlay Floor Calf Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 6 - Full Body Circuit Training

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Circuit
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Face Pull to Row demonstrationPlay TRX Face Pull to Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Back (Lower) Curl demonstrationPlay Back (Lower) Curl demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Pike Push-up to Shoulder Taps
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Stretch (Cross Body) demonstrationPlay Shoulder Stretch (Cross Body) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Sumo Squat demonstrationPlay Cable Sumo Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Split Jacks demonstrationPlay Split Jacks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Ankle Hop demonstrationPlay Ankle Hop demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kettlebell Figure 8 demonstrationPlay Kettlebell Figure 8 demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Plank Dumbbell Pull Through demonstrationPlay Plank Dumbbell Pull Through demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell V-up
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Hollow body hold demonstrationPlay Hollow body hold demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/23/2021, UTC


Last Updated: 11/23/2021, UTC

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