Push / Pull / Upper / Lower Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	56 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	1 x Kettlebell, Suspension (TRX), Loop Bands, Barbell, Vertical Bench, Bodyweight, EZ Bar, Flat Bench, 2 x Dumbbell, Box, Smith Machine, 2 x Kettlebell, 1 x Dumbbell, Weight Plate Show More

Average Exertion

Average Cardio Intensity

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

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Goblet Squat	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	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Seated Barbell Military Press	4 rounds	30s	10s
2B.Barbell Lunge	4 rounds	30s	10s
2C.Dead Stop Push Up	4 rounds	30s	10s
2D.Standing Elevated Quad Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.EZ-Bar Skullcrusher	4 rounds	30s	10s
3B.Dumbbell Flyes	4 rounds	30s	10s
3C.Barbell Hip Thrust with Bench	4 rounds	30s	10s
3D.Kneeling Superman See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Alternating Rear Lunge	4 rounds	30s	10s
4B.Decline Push-up on Dumbbells	4 rounds	30s	10s
4C.Rear Delt Press Up	4 rounds	30s	10s
4D.Seated Glute Stretch	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Deadlift	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.Romanian Deadlift with Kettlebell	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.Scorpion See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Renegade Row	4 rounds	30s	10s
4B.Alternate Hammer Curl	4 rounds	30s	10s
4C.Kettlebell Swing	4 rounds	30s	10s
4D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s

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.Renegade Row	4 rounds	30s	10s
2B.Standing Hammer Curl	4 rounds	30s	10s
2C.Underhand Inverted Row	4 rounds	30s	10s
2D.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Front Raise	4 rounds	30s	10s
3B.Dumbbell Skullcrusher	4 rounds	30s	10s
3C.Dead Stop Push Up	4 rounds	30s	10s
3D.Floor I Raise See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Bent Over Kettlebell Row	4 rounds	30s	10s
4B.Alternate Hammer Curl	4 rounds	30s	10s
4C.Suspension Twisting One Arm Row	4 rounds	30s	10s
4D.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.EZ-Bar Skullcrusher	4 rounds	30s	10s
5B.Suspension Chest Press	4 rounds	30s	10s
5C.Rear Delt Press Up	4 rounds	30s	10s
5D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Kettlebell Ballistic Row	4 rounds	30s	10s
6B.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
6C.TRX Scarecrow	4 rounds	30s	10s
6D.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

Date Created: 11/24/2021, UTC

Last Updated: 11/24/2021, UTC

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