Upper Body / Lower Body Circuit Program Workout

Author Matt Schmitz C.S.C.S.Fitness Level IntermediateType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 30 Min Intensity: 65%
Day 1 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Dumbbell Bent Over Row Exercise Picture 2. Dumbbell Bent Over Row
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 3. Incline Dumbbell Press
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 4. Lat Pulldown
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 5. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 6. Tricep Pulldowns
Sets: 3Reps: 12
Hammer Curls Exercise Picture 7. Hammer Curls
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 8. Tricep Kickbacks
Sets: 3Reps: 12
Concentration Curls Exercise Picture 9. Concentration Curls
Sets: 3Reps: 12
Day 2 - Cardio
Day 2 - Lower Body
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 3Reps: 12
Front Squats Exercise Picture 2. Front Squats
Sets: 3Reps: 12
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 12
Wide Stance Squats (Duck Squats) Exercise Picture 4. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 5. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Extension Exercise Picture 6. Leg Extension
Sets: 3Reps: 12
Day 3 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 65%
Shuttle Run Exercise Picture 2. Shuttle Run
Duration: 20 Min Intensity: 65%
Day 3 - Whole Body
Machine Bench Press(Vertical Press) Exercise Picture 1. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Walking Lunges Exercise Picture 4. Walking Lunges
Sets: 3Reps: 12
Machine Flyes (Pec Deck) Exercise Picture 5. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Leg Extension Exercise Picture 6. Leg Extension
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 7. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Machine Military or Shoulder Press Exercise Picture 8. Machine Military or Shoulder Press
Sets: 3Reps: 12
Ball Squats Exercise Picture 9. Ball Squats
Sets: 3Reps: 12
21s Exercise Picture 10. 21s
Sets: 2Reps: 20
Back Extensions Exercise Picture 11. Back Extensions
Sets: 3Reps: 12
Front Raises Exercise Picture 12. Front Raises
Sets: 3Reps: 12
Lying Triceps Extension (Skull Crushers) Exercise Picture 13. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 12
Preacher Curls Exercise Picture 14. Preacher Curls
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 15. Tricep Kickbacks
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Upper Body / Lower Body Circuit Program Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

Click now for your own workout log
These Programs have been approved by Myfit because they are of the highest quality.