Push / Pull / Legs / Push / Pull Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	43 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Fat Loss, Increase Stamina
	1 x Kettlebell, Suspension (TRX), Loop Bands, 2 x Dumbbell, Flat Bench, Bodyweight, EZ Bar, 1 x Dumbbell, Smith Machine, 2 x Kettlebell, Barbell, Squat Rack, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Incline Bench, Shoulder Press Machine, Straight Bar Attachment, Sliding Disc, Preacher Curl Bench, Handle Resistance Bands, Towel (Large) Show More

Average Exertion

Average Cardio Intensity

This is a Push/Pull/Legs workout plan performed in circuit fashion to build strength and muscle as well as to lose that extra bit of body fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Close Grip Kettlebell Push Up	4 rounds	30s	10s
1B.Single Kettlebell Halo	4 rounds	30s	10s
1C.TRX Triceps Pressdown	4 rounds	30s	10s
1D.Chest And Front Of Shoulder Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Alternating Front Raise	4 rounds	30s	10s
2B.Dumbbell Skullcrusher	4 rounds	30s	10s
2C.Dead Stop Push Up	4 rounds	30s	10s
2D.Floor I Raise See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.EZ-Bar Skullcrusher	4 rounds	30s	10s
3B.Suspension Chest Press	4 rounds	30s	10s
3C.Rear Delt Press Up	4 rounds	30s	10s
3D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Renegade Row	4 rounds	30s	10s
1B.Standing Hammer Curl	4 rounds	30s	10s
1C.Underhand Inverted Row	4 rounds	30s	10s
1D.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Kettlebell Row	4 rounds	30s	10s
2B.Alternate Hammer Curl	4 rounds	30s	10s
2C.Suspension Twisting One Arm Row	4 rounds	30s	10s
2D.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Ballistic Row	4 rounds	30s	10s
3B.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
3C.TRX Scarecrow	4 rounds	30s	10s
3D.Floor Lat Stretch 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.Incline Dumbbell Press	4 rounds	30s	10s
1B.Seated Machine Shoulder (Military) Press	4 rounds	30s	10s
1C.One Arm Dumbbell Kickback	4 rounds	30s	10s
1D.Static Pectorals Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Front Squat	4 rounds	30s	10s
2B.Barbell French Press	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Tricep Side Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Low Pulley Overhead Tricep Extension	4 rounds	30s	10s
3B.Cable Sumo Squat	4 rounds	30s	10s
3C.Standing Low to High Cable Fly	4 rounds	30s	10s
3D.One-Arm Doorway Stretch	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Overhead Squat	4 rounds	30s	10s
4B.Wide Grip Push-ups on Dumbells	4 rounds	30s	10s
4C.Prone Snow Angel	4 rounds	30s	10s
4D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Explosive Kettlebell Deadlift	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.Dumbbell Straight-Leg Deadlift	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.Cable Straight-back Stiff-leg Deadlift	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
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Barbell Underhand Bent-over Row	4 rounds	30s	10s
4B.Double Kettlebell Clean	4 rounds	30s	10s
4C.Seated Dumbbell Inner Biceps Curl	4 rounds	30s	10s
4D.Cobra to Pike See Exercise Notes	4 rounds	30s	10s

Date Created: 11/24/2021, UTC

Last Updated: 12/3/2021, UTC

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