Push / Pull / Legs / Full Body Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	41 minutes/day \| 4 days/week
	Tone Body, Lose Weight, Increase Stamina, Gain Strength, Fat Loss, Build Muscle
	2 x Dumbbell, Flat Bench, Handle Resistance Bands, Bodyweight, 1 x Dumbbell, Sliding Disc, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 2 x Kettlebell, EZ Bar, Preacher Curl Bench, Towel (Large), Suspension (TRX), Barbell, Incline Bench, 1 x Kettlebell, Squat Rack, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

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!

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Rest

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Bench Press	4 rounds	30s	10s
1B.Standing Dumbbell Y-raise	4 rounds	30s	10s
1C.Resistance Band Tricep Kickback	4 rounds	30s	10s
1D.Static Pectorals 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 Triceps Extension	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Prone Snow Angel See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Straight Bar Tricep Extension	4 rounds	30s	10s
3B.Flat Bench Cable Flyes	4 rounds	30s	10s
3C.Pike Push-up to Shoulder Taps	4 rounds	30s	10s
3D.Shoulder Stretch (Cross Body) 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.Kettlebell Duel Hold Row	4 rounds	30s	10s
2B.Seated Dumbbell Inner Biceps Curl	4 rounds	30s	10s
2C.Inverted Row with TRX	4 rounds	30s	10s
2D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Underhand Bent-over Row	4 rounds	30s	10s
3B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
3C.TRX Face Pull to Row	4 rounds	30s	10s
3D.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Swing	4 rounds	30s	10s
1B.Explosive Kettlebell Deadlift	4 rounds	30s	10s
1C.Bodyweight Lunge	4 rounds	30s	10s
1D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Front Squat	4 rounds	30s	10s
2B.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
2C.Dumbbell Calf Raises	4 rounds	30s	10s
2D.Squat Pulse Jumps See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Rear Lunge	4 rounds	30s	10s
3B.Cable Sumo Squat	4 rounds	30s	10s
3C.Split Jacks	4 rounds	30s	10s
3D.Floor Calf Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Underhand Bent-over Row	4 rounds	30s	10s
1B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
1C.TRX Face Pull to Row	4 rounds	30s	10s
1D.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Straight Bar Tricep Extension	4 rounds	30s	10s
2B.Cable Standing Fly	4 rounds	30s	10s
2C.Pike Push-up to Shoulder Taps	4 rounds	30s	10s
2D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Rear Lunge	4 rounds	30s	10s
3B.Cable Sumo Squat	4 rounds	30s	10s
3C.Split Jacks	4 rounds	30s	10s
3D.Ankle Hop See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Figure 8	4 rounds	30s	10s
4B.Plank Dumbbell Pull Through	4 rounds	30s	10s
4C.Dumbbell V-up	4 rounds	30s	10s
4D.Hollow body hold See Exercise Notes	4 rounds	30s	10s

Date Created: 11/23/2021, UTC

Last Updated: 11/23/2021, UTC

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