Push / Pull / Push / Pull Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 45 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This is a 4 day Push / Pull workout in Circuit training fashion to help you move through your workout and break a sweat!


Since this workout repeats Push and Pull twice in the week, we break out which days just focus on upper body and which do upper and lower body.

In the 1st part of the week:

  • The Push Day works both Upper Body and Lower Body Push muscles
  • The Pull Day works just the Upper Body Pull Muscles

In the 2nd part of the week:

  • The Push Day works just the Upper Body Push muscles
  • The Pull Day works both Upper Body and Lower Body Pull Muscles.
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Description



Google Sheet Workout Export

Push day for Upper & Lower Muscles.

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Single Kettlebell Halo
4 rounds30s10s
1C.TRX Triceps Pressdown
4 rounds30s10s
1D.Chest And Front Of Shoulder Stretch
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Seated Barbell Military Press
4 rounds30s10s
2B.Barbell Lunge
4 rounds30s10s
2C.Dead Stop Push Up
4 rounds30s10s
2D.Standing Elevated Quad Stretch
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.EZ-Bar Skullcrusher
4 rounds30s10s
3B.Dumbbell Flyes
4 rounds30s10s
3C.Barbell Hip Thrust with Bench
4 rounds30s10s
3D.Kneeling Superman

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Alternating Rear Lunge
4 rounds30s10s
4B.Decline Push-up on Dumbbells
4 rounds30s10s
4C.Rear Delt Press Up
4 rounds30s10s
4D.Seated Glute Stretch
4 rounds30s10s
Google Sheet Workout Export

Pull Day for just Upper Muscles.

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Renegade Row
4 rounds30s10s
1B.Standing Hammer Curl
4 rounds30s10s
1C.Underhand Inverted Row
4 rounds30s10s
1D.Cat Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bent Over Kettlebell Row
4 rounds30s10s
2B.Alternate Hammer Curl
4 rounds30s10s
2C.Suspension Twisting One Arm Row
4 rounds30s10s
2D.Kneeling Spine Wave

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Ballistic Row
4 rounds30s10s
3B.Standing Dumbbell Reverse Curl
4 rounds30s10s
3C.TRX Scarecrow
4 rounds30s10s
3D.Floor Lat Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

Push day for just Upper Muscles.

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Dumbbell Bench Press
4 rounds30s10s
1B.Standing Dumbbell Y-raise
4 rounds30s10s
1C.Resistance Band Tricep Kickback
4 rounds30s10s
1D.Static Pectorals Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Standing Dumbbell Triceps Extension
4 rounds30s10s
2C.Push Up with Knee Drive
4 rounds30s10s
2D.Prone Snow Angel

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Straight Bar Tricep Extension
4 rounds30s10s
3B.Flat Bench Cable Flyes
4 rounds30s10s
3C.Pike Push-up to Shoulder Taps
4 rounds30s10s
3D.Shoulder Stretch (Cross Body)

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

Pull day Upper & Lower Body

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Explosive Kettlebell Deadlift
4 rounds30s10s
1B.EZ-Bar Preacher Curl
4 rounds30s10s
1C.Resistance Band Bicep Curl
4 rounds30s10s
1D.Towel Scapular Pulldown

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Kettlebell Duel Hold Row
4 rounds30s10s
2B.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
2C.Inverted Row with TRX
4 rounds30s10s
2D.Standing Behind-the-Back Bicep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Cable Straight-back Stiff-leg Deadlift
4 rounds30s10s
3B.Alternating Incline Dumbbell Biceps Curl
4 rounds30s10s
3C.TRX Face Pull to Row
4 rounds30s10s
3D.Back (Lower) Curl

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Barbell Underhand Bent-over Row
4 rounds30s10s
4B.Double Kettlebell Clean
4 rounds30s10s
4C.Seated Dumbbell Inner Biceps Curl
4 rounds30s10s
4D.Cobra to Pike

See Exercise Notes

4 rounds30s10s

Date Created: 11/23/2021, UTC


Last Updated: 12/4/2021, UTC





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