Upper / Lower / Abs / Upper / Lower Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	63 minutes/day \| 5 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina
	2 x Kettlebell, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Towel (Large), 2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), 1 x Dumbbell, Sliding Disc, Barbell, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 1 x Kettlebell, Squat Rack, Weight Plate, Vertical Knee Raise, Tricep Rope Attachment, Pull up bar, Loop Bands, Smith Machine Show More

Average Exertion

Average Cardio Intensity

This is a Upper/Lower/Abs workout plan performed in circuit fashion to help you build muscle, gain strength and stamina and lose body fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

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	30 undefined	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.Weighted Decline Situp	4 rounds	30s	10s
1B.Russian Twist	4 rounds	30s	10s
1C.Sprinter Sit up	4 rounds	30s	10s
1D.Crunch (arms down)	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Chair Leg Raise	4 rounds	30s	0s
2B.Side Plank to Reach Under	4 rounds	30s	10s
2C.V-up	4 rounds	30s	10s
2D.Crunches	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Suspension Oblique Knee Tucks	4 rounds	30s	10s
3B.Flutter Kicks	4 rounds	30s	10s
3C.Bicycle Crunch	4 rounds	30s	10s
3D.Plank	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Side Bend	4 rounds	30s	10s
4B.Toe Touchers	4 rounds	30s	10s
4C.Suspension Rollout	4 rounds	30s	10s
4D.T-Plank	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Kneeling Cable Crunch	4 rounds	30s	10s
5B.Cable Twist	4 rounds	30s	10s
5C.Butterfly Sit-up	4 rounds	30s	10s
5D.Shoulder Tap	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Toes to Bar	4 rounds	30s	10s
6B.Suspended Crunch	4 rounds	30s	10s
6C.Dumbbell Overhead Sit Up	4 rounds	30s	10s
6D.Side Plank	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: 12/3/2021, UTC

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