Full Body Circuit
Bulking
Intermediate
Body
Plan Details
The Full Body Circuit routine by zackbjohnson is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Designed to provide the maximum amount of recovery between exercises to improve strength.
Routine detail
Mon
Full body Circuit
Est. 116 min
34 exercises
Walking
1 Set
Smith Machine Squat
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Dumbbell Deep Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Machine Assisted Dip
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Smith Machine Squat
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Dumbbell Deep Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Machine Assisted Dip
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Smith Machine Squat
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Dumbbell Deep Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Machine Assisted Dip
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Tue
Abs and Cardio
Est. 105 min
9 exercises
Hundreds
1 Set x 100 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Stability Ball Side Bend
3 Sets x 15 Reps
Stability Ball Reverse Crunch
3 Sets x 15 Reps
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
V-Up
3 Sets x 15 Reps
Indoor Cycling
1 Set
Wed
Full body Circuit
Est. 116 min
34 exercises
Walking
1 Set
Smith Machine Squat
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Deep Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Cable Shrug
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Incline Alternating Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Smith Machine Squat
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Deep Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Cable Shrug
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Incline Alternating Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Smith Machine Squat
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Deep Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Cable Shrug
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Incline Alternating Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Thu
Abs and Cardio
Est. 116 min
9 exercises
Hundreds
3 Sets x 100 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Stability Ball Side Bend
3 Sets x 15 Reps
Stability Ball Reverse Crunch
3 Sets x 15 Reps
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
V-Up
3 Sets x 15 Reps
Indoor Cycling
1 Set
Fri
Full body Circuit
Est. 115 min
34 exercises
Walking
1 Set
Machine Single-Leg Extension
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Cable Upper Chest Crossover
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Cable Upper Row
1 Set x 8 Reps
Machine Assisted Dip
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Machine Single-Leg Extension
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Cable Upper Chest Crossover
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Cable Upper Row
1 Set x 8 Reps
Machine Assisted Dip
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
Machine Single-Leg Extension
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Cable Upper Chest Crossover
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Cable Upper Row
1 Set x 8 Reps
Machine Assisted Dip
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Elliptical Training
1 Set
