Basic Circuit.

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Remastering the basics. Intermediate. Recommended for users getting back into shape after a time off. Not recommended if user took too much time off.

Remember to control your breath and pace. User is advised to look into the routine to plan ahead how many Reps, Sets & Weights per session.

Push Pull Super Sets Plan is meant to be used as a stand-alone Plan at user's discretion. Leg day may be used at user's discretion.

Train smart, train hard.

ANY
Monday
Tuesday
Wednesday

Pull 7 exercises, 44 mins

Pull-Up	3x8 reps	rest: 0s
EZ Bar Curl	3x8 reps	rest: 30s
Chin-Up	3x8 reps	rest: 0s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Parallel Bar Leg Raise	3x30 reps	rest: 0s
Decline Crunch	3x50 reps	rest: 30s

Push 7 exercises, 45 mins

Barbell Bench Press	3x12 reps	rest: 0s
Dip	3x8 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 0s
Dumbbell Deep Push-Up	3x20 reps	rest: 30s
Dumbbell Shoulder Press	3x8 reps	rest: 30s
Parallel Bar Leg Raise	3x30 reps	rest: 0s
Decline Crunch	3x50 reps	rest: 30s

Leg Day 5 exercises, 47 mins

Bodyweight Squat	6x20 reps	rest: 20s
Bodyweight Lunge	6x10 reps	rest: 20s
Bodyweight Calf Raise	4x30 reps	rest: 15s
Parallel Bar Leg Raise	3x30 reps	rest: 0s
Decline Crunch	3x50 reps	rest: 30s

Push Pull Super Sets 12 exercises, 52 mins

Pull-Up	3x8 reps	rest: 0s
Push-Up	3x15 reps	rest: 30s
Chin-Up	3x8 reps	rest: 0s
Elevated Push-Up	3x10 reps	rest: 30s
Pull-Up (Hammer Grip)	3x8 reps	rest: 0s
Plyo Push-Up	3x10 reps	rest: 30s
	3x8 reps	rest: 0s
Push-Up (Close Hand)	3x10 reps	rest: 30s
Chin-Up (Close Grip)	3x8 reps	rest: 0s
Single-Leg Bench Dip	3x20 reps	rest: 30s
Chin-Up (Mixed Grip)	3x8 reps	rest: 0s
Handstand Push-Up	3x8 reps	rest: 30s