5 DAY ATHLETIC CIRCUIT TRAINING

[alphahyperion]

If anyone is looking for a fun way to train and stay healthy you can try this. I've been training like this for a few years now but this is my new split for this year. I'm not a body builder but it keeps me lean and strong while allowing me plenty of strength and energy to keep up with my kids on the soccer and softball field.

Week 1 - 4 circuits/rounds, reps (rd1-12reps, rd2-14reps, rd3-14reps, rd-10reps)

Mon.
1. Run - 3min/6mph
2. Back squat - (135lbs)
3. Step-ups w/box - 25lb dumbells
4. Walking lunges - 25lb dumbells
5. Mountain Climbers - 15 reps

Tues.
1. Pullups - Reps to Failure
2. Bench Press (135lbs)
3. Landmine Single Arm Row (25lbs)
4. Landmine Single Arm Press (25lbs)
5. Rowing Machine (1 min)
6. Crunches on decline bench with 20lb dumbell

Wed.
1. Run - 3min/6mph
2. Straight Leg Deadlift (95lbs)
3. Single Leg/Split Back Squat (95lbs)
4. Single Arm Farmers Carry (60lb dumbell)
5. Mountain Climbers - 15 reps

Thurs.
1. Chinups - Reps to Failure
2. Incline Bench (95lbs)
3. Bent Row (95lbs)
4. Snatch (85lbs)
5. Row Machine - 1min
6. Crunches on decline bench with 20lb dumbell

Friday
1. Run - 3min/6mph
2. Barbell Curl (60lb barbell)
3. Skullcrusher on decline bench (60lb barbell)
4. Seated Dumbell Curl (30lb dumbells)
5. Overhead Tricep Extension (50lb dumbell)
6. Hanging Toes to Bar - 10reps

Week 2 - 3 circuits/rounds, reps (rd1-12, rd2-8, rd-4), Drop set on 3rd round, drop weight twice and go to failure all 3 sets

Mon.
1. Run - 3min/6mph
2. Front Squat - rd1-95lbs/12reps, rd2-145lbs/8reps, rd-3-(195lbs/4reps)drop set(145lbs/8reps)drop set(95lbs/12reps)
3. Toe Touches/High Knees w/box - 12reps
4. Burpees - 8reps
5. Mountain Climbers - 12reps

Tues.
1. Pullups - Reps to Failure
2. Bench Press - rd1-145lbs/12reps, rd2-195lbs/8reps, rd3-(245lbs/4reps)drop set(195lbs/8reps)drop set(145lbs/12reps)
3. Dumbell row - rd1-50's/12reps, rd2-65's/8reps, rd3-(80's/4reps)drop set(65's/8reps)drop set(50's/12reps)
4. Dumbell Press - rd1-50's/12reps, rd2-65's/8reps, rd3-(80's/4reps)drop set(65's/8reps)drop set(50's/12reps)
5. Row Machine - 1min
6. Crunches on decline bench with 20lb dumbell

Wed.
1. Run - 3min/6mph
2. Deadlift - rd1-135lbs/12reps, rd2-225lbs/8reps, rd3-(315lbs/4reps)drop set(225lbs/8reps)
3. Walking Lunges - 40lb Dumbells/12reps
4. Mountain Climbers - 15 reps

Thurs.
1. Chinups - Reps to Failure
2. Rd1 - Strict/Overhead Press/65lbs/12reps, Rd2 - Push Press/95lbs/8reps, Rd3 - Split Jerk/(135lbs/4reps)drop set(95lbs/8reps)drop set(65lbs/12reps)
3. Cable Row - rd1-85lbs/12reps, rd2-115lbs/8reps, rd3-(145lbs/4reps)drop set(115lbs/8reps)drop set(85lbs/12reps)
4. Cable Chest Fly - rd1-15lbs/12reps, rd2-20lbs/8reps, rd3-(25lbs/4reps)drop set(20lbs/8reps)drop set(15lbs/12reps)
5. Row Machine - 1min
6. Crunches on decline bench with 20lb dumbell

Fri.
1. Run - 3min/6mph
2. Barbell Curl - rd1-60lb/12reps, rd2-70lb/8reps, rd3-(80lb/4reps)drop set(70lb/8reps)drop set(60lb/12reps)
3. Skullcrusher - rd1-60lb/12reps, rd2-70lb/8reps, rd3-(80lb/4reps)drop set(70lb/8reps)drop set(60lb/12reps)
4. Seated Dumbell Curl - rd1-35's/12reps, rd2-40's/8reps, rd3-(45's/4reps)drop set(rd2-40's/8reps)drop set(35's/12reps)
5. Overhead Tricep Extension -rd1-50lb dumbell/12reps, rd2-65lb/8reps, rd3-(80lb/4reps)drop set(65lb/8reps)drop set(50lb/12reps)
6. Hanging Toes to Bar - 10reps

 

[enhanced]

I like it! I use something similar. Or did, prior to my surgery. I work rotating shifts (days/nights), so I can't make it every day. The days I can go, I make them count.

 

[alphahyperion]

Usually takes 45minutes on my lunch break and allows me to hit upper and lower body twice a week. Turning 40 this year so i ain't winning any powerlifting or bodybuilding trophies any time soon. Still allows me to reach my goal of staying lean and fairly strong though.