| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Stationary Bike | 0.0 | 1 | 02:00 | 20 |
| 1 | Shoulder Rolls | 0.0 | 1 | 00:20 | 5 |
| 1 | Arm Circles | 0.0 | 1 | 00:20 | 10 |
| 1 | | 0.0 | 1 | 00:30 | 10 |
| 1 | 90/90 Hip Rotator Stretch | 0.0 | 5 | | 10 |
| 1 | Huggers | 0.0 | 1 | 00:30 | 10 |
| 1 | Inchworms | 0.0 | 2 | | 0 |
Upper and Lower |
| 1 | Barbell Deadlift | 90.0 | 8 | | 30 |
| 1 | Barbell Deadlift | 120.0 | 8 | | 30 |
| 1 | Barbell Deadlift | 140.0 | 6 | | 30 |
| 1 | Barbell Deadlift | 160.0 | 6 | | 30 |
| 2 | Dumbbell Bench Supported Row | 35.0 | 10 | | 30 |
| 2 | Dumbbell Bench Supported Row | 45.0 | 10 | | 30 |
| 2 | Dumbbell Bench Supported Row | 52.5 | 10 | | 30 |
| 3 | Dumbbell Hammer Curls | 20.0 | 12 | | 30 |
| 3 | Dumbbell Hammer Curls | 25.0 | 12 | | 30 |
| 3 | Dumbbell Hammer Curls | 27.5 | 12 | | 30 |
| 4 | Dumbbell Romanian Deadlift | 30.0 | 10 | | 30 |
| 4 | Dumbbell Romanian Deadlift | 40.0 | 10 | | 30 |
| 4 | Dumbbell Romanian Deadlift | 50.0 | 10 | | 30 |
| 5 | Lat Pulldowns | 110.0 | 12 | | 30 |
| 5 | Lat Pulldowns | 135.0 | 10 | | 30 |
| 5 | Lat Pulldowns | 145.0 | 8 | | 30 |
| 6 | Dumbbell Pullover | 35.0 | 12 | | 30 |
| 6 | Dumbbell Pullover | 45.0 | 12 | | 30 |
| 6 | Dumbbell Pullover | 50.0 | 12 | | 30 |
| 7 | Kroc Row | 35.0 | 12 | | 30 |
| 7 | Kroc Row | 40.0 | 10 | | 30 |
| 7 | Kroc Row | 45.0 | 8 | | 30 |
| 8 | Dumbbell Rear Fly | 17.5 | 12 | | 30 |
| 8 | Dumbbell Rear Fly | 22.5 | 12 | | 30 |
| 8 | Dumbbell Rear Fly | 25.0 | 12 | | 0 |
Core and Cardio |
| 1 | Deadbug | 10.0 | 10 | | 10 |
| 1 | Russian Twist | 10.0 | 10 | | 30 |
| 2 | Deadbug | 10.0 | 10 | | 10 |
| 2 | Russian Twist | 10.0 | 10 | | 30 |
| 3 | Deadbug | 10.0 | 10 | | 10 |
| 3 | Russian Twist | 10.0 | 10 | | 0 |
