Circuit Training – The Features, the Benefits and an Example plan

Second phase. Building a base. 6-8 weeks

The purpose of this phase is the development of proper form on free weight exercises, the development of power qualities. The number of workouts stays the same – three times a week. Each workout we work all major muscle groups.

The number of reps will decrease to 10-15, but at the same time the number of work sets will increase. The weights should also be increased for about 10-15%.  The pauses between each one and a half to two minutes. The following is an example program for this stage of the preparation:


Circuit workout 1 – Monday

Barbell row 2 x 10-15
Bench press 2 x 10-15
Leg press  2 x 10-15
Leg curls  2 x 10-15
Barbell shoulder press  2 x 10-15
Standing barbell biceps curls 2 x 10-15
Triceps pushdowns 2 x 10-15

Circuit workout 2 – Wednesday

Dumbbell incline bench press  2 x 10-15
Barbell Squats  2 x 10-15
Hyperextension  2 x 10-15
Dumbbell side raises 2 x 10-15
Dumbbell “Hammer” curls 2 x 10-15
Nnarrow grip bench press 2 x 10-15
Pulldowns  2 x 10-15
Circuit workout 3 – Friday

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Leg Extension  2 x 10-15
Straight leg deadlift 2 x 10-15
Upright row (hands shoulder width apart)  2 x 10-15
Scott biceps curl  2 x 10-15
French bench press on a flat bench 2 x 10-15
Cable row  2 x 10-15
Dumbbell bench press 2 x 10-15

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