Full Gym
15 Mins
4 per Week
Fat Loss & Strength
OVERVIEW
Time is a valuable commodity. This plan is geared for those who want to make the most out of their life while still striving for a chiseled physique. The exercises are simple and you can progressively increase the load while getting stronger and looking good.
CIRCUIT TRAINING
In this plan, we will be performing exercises with low rest period. You will be performing sets of moderate repetitions while using low to medium heavy weights.
MINIMAL EQUIPMENT
You will not be using a lot of gym equipment for this plan. This is great for those individuals who are busy and are on the go. These exercises can be performed even at hotel and local gyms on many places across the world.
REST DAYS
You will have 3 Rest Days per week. These rest days will allow you to recover and grow so that next time you lift weights, you will feel stronger. You can use this time to relax or take part in other extracurricular activities that don't require lots of physical exertion.
COMPOUND MOVEMENTS
On active rest days, you can spend 15-20 minutes doing an activity that provides you with mild stimulation and is lightly intense for the body. This could include a jogging or running session, playing light sports, cycling, hiking or anything that isn't too demanding for the muscles but keeps you moving. The goal is to move, find fun and stay active, not to over exert.
WEEK 1
Welcome to your first day! The name of the game is proper form and movement so will want to focus on that before you try lifting heavy weights. If, with proper form, you can lift more than the rep range, you can increase the weight. If, with proper form, you aren't able to lift within the rep range, you will want to decrease the weight you are using. Stick to this rule of thumb and progress accordingly. Learn the movements before you engage them, including the workouts in the circuit days.
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| Exercise | Sets | Reps | Exercises |
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5 |
10 |
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5 |
10 |
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5 |
10 |
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NOTES
You can also replace barbells with dumbbells, kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
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5 |
10 |
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5 |
10 |
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5 |
10 |
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NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment. Check out exercise guides for each exercise to find alternative version which may be easier for you.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
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5 |
10 |
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5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
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|
|
5 |
10 |
|
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|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 2
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2
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3
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4
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5
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6
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7
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
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|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace barbells with dumbbells, kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment. Check out exercise guides for each exercise to find alternative version which may be easier for you.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 3
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1
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2
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3
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4
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5
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6
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7
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace barbells with dumbbells, kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment. Check out exercise guides for each exercise to find alternative version which may be easier for you.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
WEEK 4
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1
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2
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3
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4
-
5
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6
-
7
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace barbells with dumbbells, kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment. Check out exercise guides for each exercise to find alternative version which may be easier for you.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
| Exercise | Sets | Reps | Exercises |
|
5 |
10 |
|
|
|
5 |
10 |
|
|
|
5 |
10 |
|
NOTES
You can also replace dumbbells with kettle bells, resistance bands, pulleys or even body weight if you are at a place where you have limited equipment.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
REST DAY
Adequate rest is important for proper recovery and growth. This is a great time for spending time with loved ones, lounging with a relaxing activity or going out for a walk. This also includes adequate sleep and ensuring you get nutrients from quality foods. You can also take part in soothing activities such yin yoga, sauna or simply watching a movie. This can also be a great opportunity to look back at your journey and plan ahead for the next challenge.
