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

By Myworkouts

	Advanced (3+ years)
	50 minutes/day \| 6 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina
	2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Incline Bench, 1 x Kettlebell, Barbell, 2 x Kettlebell, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Towel (Large), Suspension (TRX), Sliding Disc, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Squat Rack, Weight Plate, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

This is a Push Pull Legs Upper Lower workout plan performed in circuit fashion to help you gain strength, build muscle and lose 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.Dumbbell Bench Press	4 rounds	30s	10s
1B.Seated Dumbbell Shoulder Press	4 rounds	30s	10s
1C.Push-Ups - Close Triceps Position	4 rounds	30s	10s
1D.Dynamic Chest 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.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
2C.Push-up	4 rounds	30s	10s
2D.Shoulder Extension Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
3B.Incline Dumbbell Press	4 rounds	30s	10s
3C.Shoulder Tap Holds	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.Dumbbell Bench Press	4 rounds	30s	10s
1B.Seated Dumbbell Shoulder Press	4 rounds	30s	10s
1C.Goblet Jump Squats	4 rounds	30s	10s
1D.Lunge Twist See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Seated Dumbbell Arnold Press	4 rounds	30s	10s
2B.Alternating Dumbbell Lunge	4 rounds	30s	10s
2C.Push-up	4 rounds	30s	10s
2D.Shoulder Extension Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
3B.American Kettlebell Swing	4 rounds	30s	10s
3C.Shoulder Tap Holds	4 rounds	30s	10s
3D.Squat Reach See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Push Press	4 rounds	30s	10s
4B.Dumbbell Alternating Side Lunge	4 rounds	30s	10s
4C.Incline Dumbbell Press	4 rounds	30s	10s
4D.Dynamic Chest Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Goblet Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Isometric-Explosive Bodyweight Jump Squat	4 rounds	30s	10s
1D.Lunge Twist	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Kettlebell Sumo Deadlift	4 rounds	30s	10s
2C.Bench Jump	4 rounds	30s	10s
2D.World's Greatest Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Side Lunge	4 rounds	30s	10s
3B.Stiff-Legged Barbell Deadlift	4 rounds	30s	10s
3C.Quadruped Leg Raise	4 rounds	30s	10s
3D.Squat Reach	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.Dumbbell Bench Press	4 rounds	30s	10s
2B.Standing Dumbbell Y-raise	4 rounds	30s	10s
2C.Resistance Band Tricep Kickback	4 rounds	30s	10s
2D.Static Pectorals Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Duel Hold Row	4 rounds	30s	10s
3B.Seated Dumbbell Inner Biceps Curl	4 rounds	30s	10s
3C.Inverted Row with TRX	4 rounds	30s	10s
3D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Push Press	4 rounds	30s	10s
4B.Standing Dumbbell Overhead Triceps Extension	4 rounds	30s	10s
4C.Push Up with Knee Drive	4 rounds	30s	10s
4D.Prone Snow Angel See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Barbell Underhand Bent-over Row	4 rounds	30s	10s
5B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
5C.TRX Face Pull to Row	4 rounds	30s	10s
5D.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Straight Bar Tricep Extension	4 rounds	30s	10s
6B.Flat Bench Cable Flyes	4 rounds	30s	10s
6C.Pike Push-up to Shoulder Taps	4 rounds	30s	10s
6D.Shoulder Stretch (Cross Body) 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.Dumbbell Alternating Front Raise	4 rounds	30s	10s
1B.Dumbbell Skullcrusher	4 rounds	30s	10s
1C.Dead Stop Push Up	4 rounds	30s	10s
1D.Floor I Raise 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.American Kettlebell Swing	4 rounds	30s	10s
3B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
3C.Kettlebell Seated Calf Raise	4 rounds	30s	10s
3D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kneeling Cable Crunch	4 rounds	30s	10s
4B.Cable Twist	4 rounds	30s	10s
4C.Butterfly Sit-up	4 rounds	30s	10s
4D.Shoulder Tap See Exercise Notes	4 rounds	30s	10s

Date Created: 11/24/2021, UTC

Last Updated: 12/3/2021, UTC

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