About this plan
Three fast-paced lifting circuits and two dedicated cardio days. Keep rests short on circuit days — the goal is to leave breathing hard with muscle intact while the calories do the rest.
One workout per training day, 5 days a week: Circuit 1 — Full Body, Cardio — Run, Circuit 2 — Legs & Core, Cardio — Choice and Circuit 3 — Push & Pull.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Circuit 1 — Full Body
- Squats using Dumbbells 3 × 12–15
- Push Ups 3 × 12–15
- Dumbbell Bent-over Row 3 × 12–15
- Dumbbell Shoulder Press 3 × 12–15
- Crunches 3 × 20
Cardio — Run
- Running 1 sets
Circuit 2 — Legs & Core
- Dumbbell Lunges 3 × 12
- Dumbbell Straight Leg Deadlift 3 × 12–15
- Step Ups with Dumbbells 3 × 12
- Front Plank 3 sets
- Twisting Crunch 3 × 15–20
Cardio — Choice
Pick one machine and go 20–30 minutes, or split the time between both.
- Cycling 1 sets
- Rowing 1 sets
Circuit 3 — Push & Pull
- Incline Dumbbell Press 3 × 12–15
- Wide Grip Lat Pull Down 3 × 12–15
- Dumbbell Lateral Raise 3 × 15
- Alternating Bicep Curl with Dumbbell 3 × 12–15
- Burpee 3 × 10
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
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