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

By Myworkouts

	Advanced (3+ years)
	38 minutes/day \| 6 days/week
	Gain Strength, Fat Loss, Build Muscle, 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, Weight Plate, Handle Resistance Bands, Sliding Disc, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Preacher Curl Bench, Towel (Large), Incline Bench, Squat Rack Show More

Average Exertion

Average Cardio Intensity

This is a Push/Pull/Legs workout plan performed in circuit fashion to help you gain strength, build muscle and lose body fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

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.Barbell Deadlift	4 rounds	30s	10s
1B.Barbell Lunge	4 rounds	30s	10s
1C.Lateral Plyo Squats	4 rounds	30s	10s
1D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.American Kettlebell Swing	4 rounds	30s	10s
2B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
2C.Kettlebell Seated Calf Raise	4 rounds	30s	10s
2D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Hip Thrust with Bench	4 rounds	30s	10s
3B.Barbell Standing Leg Calf Raise	4 rounds	30s	10s
3C.Side Lunge to Squat Jump	4 rounds	30s	10s
3D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s

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

Date Created: 11/24/2021, UTC

Last Updated: 12/3/2021, UTC

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