Circuit Training Program

Circuit training combines strength and cardio to maximize muscle growth and fat loss. Here's a comprehensive plan structured for optimal results.

Program Overview

• Frequency: 2-3x per week (non-heavy lifting days)
• Format: 5-6 exercises per circuit, 3-4 rounds
• Rest: 60-90 seconds between circuits
• Equipment: Dumbbells, kettlebells, barbells, resistance bands, bodyweight
• Rep Range: 8-15 reps (hypertrophy & endurance focus)

Circuit A: Full-Body Strength & Fat Burn

• Dumbbell Thrusters (12 reps)
• Pull-Ups or Lat Pulldown (8-12 reps)
• Kettlebell Swings (15 reps)
• Deadlifts (10 reps)
• Battle Ropes/Jump Rope (30-40 sec)
• Hanging Leg Raises/Ab Rollouts (12-15 reps)

Complete 3-4 rounds

Circuit B: Upper Body & Core

• Barbell/Dumbbell Bench Press (10-12 reps)
• Bent-Over Rows (10 reps)
• Push-Ups (15 reps)