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Dumbbell Circuit Training

An intense 4-week circuit program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Dumbbell moves alternate with bodyweight exercises with short rests — 6 exercises, 3 sets of 12–15 reps. Reps go up every week, and from week 3 the dumbbells get heavier. For people who already train confidently.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 18 sets

Неделя 1, Пн — Круг A

  • Hammer Curl
    Arms
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps
  • Dumbbell Lunges
    Legs
    • 10 kg × 12 reps
    • 10 kg × 12 reps
    • 10 kg × 12 reps
  • Push-Ups
    Chest
    • 13 reps
    • 13 reps
    • 13 reps
  • Standing Dumbbell Lateral Raise (Side Delts)
    Shoulders
    • 7 kg × 13 reps
    • 7 kg × 13 reps
    • 7 kg × 13 reps
  • Squats
    Legs
    • 13 reps
    • 13 reps
    • 13 reps
  • Планка прыжки ноги в стороны
    Legs
    • 13 reps
    • 13 reps
    • 13 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 36 exercises · 18 sets
  • Squats — Legs
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Dumbbell Lunges — Legs
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Sit-Up — Abs
  • Планка подъем ног вверх — Legs
Day 56 exercises · 18 sets
  • Dumbbell Lunges — Legs
  • Push-Ups — Chest
  • Hammer Curl — Arms
  • Standing Side Bend with Dumbbell — Abs
  • Подъем на носках — Legs
  • Планка прыжки ноги в стороны — Legs
Day 86 exercises · 18 sets
  • Dumbbell Lunges — Legs
  • Push-Ups — Chest
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Squats — Legs
  • Hammer Curl — Arms
  • Планка прыжки ноги в стороны — Legs
Day 106 exercises · 18 sets
  • Squats — Legs
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Dumbbell Lunges — Legs
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Sit-Up — Abs
  • Планка подъем ног вверх — Legs
Day 126 exercises · 18 sets
  • Dumbbell Lunges — Legs
  • Push-Ups — Chest
  • Hammer Curl — Arms
  • Standing Side Bend with Dumbbell — Abs
  • Подъем на носках — Legs
  • Планка прыжки ноги в стороны — Legs
Day 156 exercises · 18 sets
  • Dumbbell Lunges — Legs
  • Push-Ups — Chest
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Squats — Legs
  • Hammer Curl — Arms
  • Планка прыжки ноги в стороны — Legs

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