Push / Pull / Legs / Upper / Lower Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 46 minutes/day | 5 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 Push / Pull / Legs / Upper / Lower workout performed in circuit fashion to help you gain strength, build muscle and lose fat.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Dumbbell Bench Press
4 rounds30s10s
1B.Seated Dumbbell Shoulder Press
4 rounds30s10s
1C.Push-Ups - Close Triceps Position
4 rounds30s10s
1D.Dynamic Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
2C.Push-up
4 rounds30s10s
2D.Shoulder Extension Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Standing Dumbbell Triceps Extension
4 rounds30s10s
3B.Incline Dumbbell Press
4 rounds30s10s
3C.Shoulder Tap Holds
4 rounds30s10s
3D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Alternate Dumbbell Row
4 rounds30s10s
1B.Standing Alternating Dumbbell Curls
4 rounds30s10s
1C.Suspension Trainer Row
4 rounds30s10s
1D.Activation Ball Prone Wide Row

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bent Over Barbell Row
4 rounds30s10s
2B.Barbell Biceps Curl
4 rounds30s10s
2C.Inverted Row
4 rounds30s10s
2D.Bent Over Towel Iso Hold

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
3B.Standing Concentration Curl
4 rounds30s10s
3C.TRX Y Flye
4 rounds30s10s
3D.Biceps Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Dumbbell Deadlift
4 rounds30s10s
1C.Isometric-Explosive Bodyweight Jump Squat
4 rounds30s10s
1D.Lunge Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Kettlebell Sumo Deadlift
4 rounds30s10s
2C.Bench Jump
4 rounds30s10s
2D.World's Greatest Stretch
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Side Lunge
4 rounds30s10s
3B.Stiff-Legged Barbell Deadlift
4 rounds30s10s
3C.Quadruped Leg Raise
4 rounds30s10s
3D.Squat Reach
4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Close Grip Kettlebell Push Up
4 rounds30s10s
1B.Single Kettlebell Halo
4 rounds30s10s
1C.TRX Triceps Pressdown
4 rounds30s10s
1D.Chest And Front Of Shoulder Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Renegade Row
4 rounds30s10s
2B.Standing Hammer Curl
4 rounds30s10s
2C.Underhand Inverted Row
4 rounds30s10s
2D.Cat Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Front Raise
4 rounds30s10s
3B.Dumbbell Skullcrusher
4 rounds30s10s
3C.Dead Stop Push Up
4 rounds30s10s
3D.Floor I Raise

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Bent Over Kettlebell Row
4 rounds30s10s
4B.Alternate Hammer Curl
4 rounds30s10s
4C.Suspension Twisting One Arm Row
4 rounds30s10s
4D.Kneeling Spine Wave

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.EZ-Bar Skullcrusher
4 rounds30s10s
5B.Suspension Chest Press
4 rounds30s10s
5C.Rear Delt Press Up
4 rounds30s10s
5D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Kettlebell Ballistic Row
4 rounds30s10s
6B.Standing Dumbbell Reverse Curl
4 rounds30s10s
6C.TRX Scarecrow
4 rounds30s10s
6D.Floor Lat Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Barbell Deadlift
4 rounds30s10s
1B.Barbell Lunge
4 rounds30s10s
1C.Lateral Plyo Squats
4 rounds30s10s
1D.Standing Elevated Quad Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.American Kettlebell Swing
4 rounds30s10s
2B.Romanian Deadlift with Kettlebell
4 rounds30s10s
2C.Kettlebell Seated Calf Raise
4 rounds30s10s
2D.Alternating Knee Tucks

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Barbell Hip Thrust with Bench
4 rounds30s10s
3B.Barbell Standing Leg Calf Raise
4 rounds30s10s
3C.Side Lunge to Squat Jump
4 rounds30s10s
3D.Seated Glute Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 11/24/2021, UTC


Last Updated: 12/7/2021, UTC





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