Basic Circuit.
General
Intermediate
Machine strength
Plan Details
The Basic Circuit. routine by AelwxKraetorDraNator is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Mon
Pull
Est. 44 min
7 exercises
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 50 Reps
Tue
Push
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 50 Reps
Wed
Leg Day
Est. 47 min
5 exercises
Bodyweight Squat
6 Sets x 20 Reps
Bodyweight Lunge
6 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 30 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 50 Reps
Any
Push Pull Super Sets
Est. 53 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 10 Reps
Close Grip Pull-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
