Circuit Training Workout Plan

4 Weeks / 6 Days per Week / Intermediate

Circuit Training Workout Plan

Circuit Training Workout Plan

4 Weeks / 6 Days per Week / Intermediate

Circuit Training Workout Plan

4 Weeks / 6 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Circuit Training Back, Biceps, & Abs Workout

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Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
2 sets, 15 reps
2 15 -- --:--
Biceps / Beginner
2 sets, 12 reps
2 12 -- --:--
Lats / Intermediate
2 sets, 12 reps, 00:30 rest
2 12 00:30
--
--
2 sets, 15 reps
2 15 --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 15 reps
2 15 --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 02:00 rest
2 12 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

With the above Circuit Training Workout, you will not do both sets of an exercise and then move on to the next. Rather, you will complete 1 set, then move on to the next exercise. Complete all the exercises once to finish a circuit.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance. Circuit training work... more

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance.

Circuit training workout routines are perfect for anybody looking to lose weight without the monotony of spending hours on cardio machines.

The type of cardio provided by circuit training exercises keeps the body within the optimal aerobic and heart rate parameters for fat loss, so if you're looking to lose fat and gain strength at the same time this circuit training workout will give you exactly what you're looking for.

Variation to Keep You Motivated

One of the best parts about this workout is that the very nature of circuit training means you'll never get bored. Spending a short amount of time at each station keeps your mind sharp and forces you to focus on your form and effort, maximizing your results.

Another huge benefit of circuit training is the amount of time you'll save. Going from station to station with minimal rest in between optimizes the amount of time you spend working out and allows you more time outside of the gym.

This program is perfect for beginners or intermediate gym users who want to focus on effort and having fun without the tedium of many modern workout programs. It can also serve as an safe and structured introduction to weightlifting exercises and programs.

Customize Your Workouts

Circuit training isn't just for novices, though. If you're a more advanced gym user, you can benefit from the program as a change of pace from the normal weightlifting and aerobic training regimens.

Because of the emphasis on high repetitions instead of heavy weight, circuit training can serve as a way for serious weightlifters or endurance athletes to recover from their normal programs without sacrificing strength or endurance.

Circuit Training Benefits

With circuit training, you've got nothing to lose and everything to gain. It has benefits that weightlifting and cardio alone can't match.

You'll get the best of both worlds by gaining strength, getting ripped, improving your endurance, and losing weight. The program provided can easily be altered to fit your own objectives. Simply put, this is the perfect program to help you achieve your fitness goals, no matter what those goals are. So get started today with this Circuit Training Workout Plan and say "Hello" to the fitness world!

Circuit Training Chest, Triceps, and Shoulders Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 12 reps
2 12 -- --:--
Triceps / Beginner
2 sets, 15 reps
2 15 -- --:--
Shoulders / Beginner
2 sets, 15 reps, 00:30 rest
2 15 -- 00:30
--
--
2 sets, 15 reps
2 15 --:--
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 15 reps
2 15 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Complete the circuit training exercises in the shortest time possible. The supersets and short rest times will allow you to move quickly and thoroughly through the circuit.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance. Circuit training work... more

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance.

Circuit training workout routines are perfect for anybody looking to lose weight without the monotony of spending hours on cardio machines.

The type of cardio provided by circuit training exercises keeps the body within the optimal aerobic and heart rate parameters for fat loss, so if you're looking to lose fat and gain strength at the same time this circuit training workout will give you exactly what you're looking for.

Variation to Keep You Motivated

One of the best parts about this workout is that the very nature of circuit training means you'll never get bored. Spending a short amount of time at each station keeps your mind sharp and forces you to focus on your form and effort, maximizing your results.

Another huge benefit of circuit training is the amount of time you'll save. Going from station to station with minimal rest in between optimizes the amount of time you spend working out and allows you more time outside of the gym.

This program is perfect for beginners or intermediate gym users who want to focus on effort and having fun without the tedium of many modern workout programs. It can also serve as an safe and structured introduction to weightlifting exercises and programs.

Customize Your Workouts

Circuit training isn't just for novices, though. If you're a more advanced gym user, you can benefit from the program as a change of pace from the normal weightlifting and aerobic training regimens.

Because of the emphasis on high repetitions instead of heavy weight, circuit training can serve as a way for serious weightlifters or endurance athletes to recover from their normal programs without sacrificing strength or endurance.

Circuit Training Benefits

With circuit training, you've got nothing to lose and everything to gain. It has benefits that weightlifting and cardio alone can't match.

You'll get the best of both worlds by gaining strength, getting ripped, improving your endurance, and losing weight. The program provided can easily be altered to fit your own objectives. Simply put, this is the perfect program to help you achieve your fitness goals, no matter what those goals are. So get started today with this Circuit Training Workout Plan and say "Hello" to the fitness world!

Circuit Training Legs Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
2 sets, 15 reps
2 15 -- --:--
Hamstrings / Beginner
2 sets, 12 reps
2 12 -- --:--
Calves / Beginner
2 sets, 15 reps, 00:30 rest
2 15 -- 00:30
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 15 reps
2 15 -- --:--
--
--
2 sets, 12 reps, 00:30 rest
2 12 -- 00:30
--
--
2 sets, 15 reps, 01:00 rest
2 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Beginners: If the rest times are not long enough, you can insert more rest times throughout the circuit training workout routines. Just remember that inserting more time could keep you from getting optimal results. Still, optimal results are not worth risking your health, so make sure you assess yourself properly.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance. Circuit training work... more

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance.

Circuit training workout routines are perfect for anybody looking to lose weight without the monotony of spending hours on cardio machines.

The type of cardio provided by circuit training exercises keeps the body within the optimal aerobic and heart rate parameters for fat loss, so if you're looking to lose fat and gain strength at the same time this circuit training workout will give you exactly what you're looking for.

Variation to Keep You Motivated

One of the best parts about this workout is that the very nature of circuit training means you'll never get bored. Spending a short amount of time at each station keeps your mind sharp and forces you to focus on your form and effort, maximizing your results.

Another huge benefit of circuit training is the amount of time you'll save. Going from station to station with minimal rest in between optimizes the amount of time you spend working out and allows you more time outside of the gym.

This program is perfect for beginners or intermediate gym users who want to focus on effort and having fun without the tedium of many modern workout programs. It can also serve as an safe and structured introduction to weightlifting exercises and programs.

Customize Your Workouts

Circuit training isn't just for novices, though. If you're a more advanced gym user, you can benefit from the program as a change of pace from the normal weightlifting and aerobic training regimens.

Because of the emphasis on high repetitions instead of heavy weight, circuit training can serve as a way for serious weightlifters or endurance athletes to recover from their normal programs without sacrificing strength or endurance.

Circuit Training Benefits

With circuit training, you've got nothing to lose and everything to gain. It has benefits that weightlifting and cardio alone can't match.

You'll get the best of both worlds by gaining strength, getting ripped, improving your endurance, and losing weight. The program provided can easily be altered to fit your own objectives. Simply put, this is the perfect program to help you achieve your fitness goals, no matter what those goals are. So get started today with this Circuit Training Workout Plan and say "Hello" to the fitness world!

Circuit Training Back, Biceps, & Abs Workout #2

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
--
Lats / Beginner
--
Abs / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

The workouts marked with #2 are the last workouts of the Circuit Training Workout Plan. These circuits are smaller reps. The smaller reps will help with strength, and keep you moving. You will be tired by this point in the week so make sure you perform the exercises properly and keep flawless form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance. Circuit training work... more

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance.

Circuit training workout routines are perfect for anybody looking to lose weight without the monotony of spending hours on cardio machines.

The type of cardio provided by circuit training exercises keeps the body within the optimal aerobic and heart rate parameters for fat loss, so if you're looking to lose fat and gain strength at the same time this circuit training workout will give you exactly what you're looking for.

Variation to Keep You Motivated

One of the best parts about this workout is that the very nature of circuit training means you'll never get bored. Spending a short amount of time at each station keeps your mind sharp and forces you to focus on your form and effort, maximizing your results.

Another huge benefit of circuit training is the amount of time you'll save. Going from station to station with minimal rest in between optimizes the amount of time you spend working out and allows you more time outside of the gym.

This program is perfect for beginners or intermediate gym users who want to focus on effort and having fun without the tedium of many modern workout programs. It can also serve as an safe and structured introduction to weightlifting exercises and programs.

Customize Your Workouts

Circuit training isn't just for novices, though. If you're a more advanced gym user, you can benefit from the program as a change of pace from the normal weightlifting and aerobic training regimens.

Because of the emphasis on high repetitions instead of heavy weight, circuit training can serve as a way for serious weightlifters or endurance athletes to recover from their normal programs without sacrificing strength or endurance.

Circuit Training Benefits

With circuit training, you've got nothing to lose and everything to gain. It has benefits that weightlifting and cardio alone can't match.

You'll get the best of both worlds by gaining strength, getting ripped, improving your endurance, and losing weight. The program provided can easily be altered to fit your own objectives. Simply put, this is the perfect program to help you achieve your fitness goals, no matter what those goals are. So get started today with this Circuit Training Workout Plan and say "Hello" to the fitness world!

Circuit Training Chest, Triceps, & Shoulders #2

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
--
Triceps / Beginner
--
Shoulders / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

The workouts marked with #2 are the last workouts of the Circuit Training Workout Plan.

Advanced: You can reduce rest time and try to go through a full circuit without rest. This will really push you to your limits. Also, you could even add a whole circuit to really push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance. Circuit training work... more

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance.

Circuit training workout routines are perfect for anybody looking to lose weight without the monotony of spending hours on cardio machines.

The type of cardio provided by circuit training exercises keeps the body within the optimal aerobic and heart rate parameters for fat loss, so if you're looking to lose fat and gain strength at the same time this circuit training workout will give you exactly what you're looking for.

Variation to Keep You Motivated

One of the best parts about this workout is that the very nature of circuit training means you'll never get bored. Spending a short amount of time at each station keeps your mind sharp and forces you to focus on your form and effort, maximizing your results.

Another huge benefit of circuit training is the amount of time you'll save. Going from station to station with minimal rest in between optimizes the amount of time you spend working out and allows you more time outside of the gym.

This program is perfect for beginners or intermediate gym users who want to focus on effort and having fun without the tedium of many modern workout programs. It can also serve as an safe and structured introduction to weightlifting exercises and programs.

Customize Your Workouts

Circuit training isn't just for novices, though. If you're a more advanced gym user, you can benefit from the program as a change of pace from the normal weightlifting and aerobic training regimens.

Because of the emphasis on high repetitions instead of heavy weight, circuit training can serve as a way for serious weightlifters or endurance athletes to recover from their normal programs without sacrificing strength or endurance.

Circuit Training Benefits

With circuit training, you've got nothing to lose and everything to gain. It has benefits that weightlifting and cardio alone can't match.

You'll get the best of both worlds by gaining strength, getting ripped, improving your endurance, and losing weight. The program provided can easily be altered to fit your own objectives. Simply put, this is the perfect program to help you achieve your fitness goals, no matter what those goals are. So get started today with this Circuit Training Workout Plan and say "Hello" to the fitness world!

Circuit Training Legs Workout #2

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
--
Hamstrings / Beginner
--
Calves / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 6

Stretch before each Circuit Training Workout. Start with a great warm-up and then begin the circuit training exercises. After each Circuit Training Workout routine, perform a cool-down and a slow recovery stretch. Prepare yourself for the next day and get in tip-top shape.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance. Circuit training work... more

This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men or women who are looking for a comprehensive workout that will both tone the body and increase cardiovascular endurance.

Circuit training workout routines are perfect for anybody looking to lose weight without the monotony of spending hours on cardio machines.

The type of cardio provided by circuit training exercises keeps the body within the optimal aerobic and heart rate parameters for fat loss, so if you're looking to lose fat and gain strength at the same time this circuit training workout will give you exactly what you're looking for.

Variation to Keep You Motivated

One of the best parts about this workout is that the very nature of circuit training means you'll never get bored. Spending a short amount of time at each station keeps your mind sharp and forces you to focus on your form and effort, maximizing your results.

Another huge benefit of circuit training is the amount of time you'll save. Going from station to station with minimal rest in between optimizes the amount of time you spend working out and allows you more time outside of the gym.

This program is perfect for beginners or intermediate gym users who want to focus on effort and having fun without the tedium of many modern workout programs. It can also serve as an safe and structured introduction to weightlifting exercises and programs.

Customize Your Workouts

Circuit training isn't just for novices, though. If you're a more advanced gym user, you can benefit from the program as a change of pace from the normal weightlifting and aerobic training regimens.

Because of the emphasis on high repetitions instead of heavy weight, circuit training can serve as a way for serious weightlifters or endurance athletes to recover from their normal programs without sacrificing strength or endurance.

Circuit Training Benefits

With circuit training, you've got nothing to lose and everything to gain. It has benefits that weightlifting and cardio alone can't match.

You'll get the best of both worlds by gaining strength, getting ripped, improving your endurance, and losing weight. The program provided can easily be altered to fit your own objectives. Simply put, this is the perfect program to help you achieve your fitness goals, no matter what those goals are. So get started today with this Circuit Training Workout Plan and say "Hello" to the fitness world!

167 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Incline Bench
  • Barbell
  • Pec Deck
  • Leg Press Machine
Show All
Circuit Training Workout Plan

167 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Incline Bench
  • Barbell
  • Pec Deck
  • Leg Press Machine
Show All