| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Warmup |
| 1 | Rest Period | 0.0 | 0 | | 0 |
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 10 |
| 1 | Huggers | 0.0 | 0 | :30 | 0 |
| 1 | Arm Circles | 0.0 | 0 | :20 | 0 |
| 1 | Inchworms | 0.0 | 3 | | 0 |
| 1 | Shoulder Rolls | 0.0 | 0 | :20 | 30 |
Pull 1 |
| 1 | Barbell Deadlift | 70.0 | 10 | | 30 |
| 1 | Dumbbell Shrugs | 30.0 | 10 | | 30 |
| 2 | Barbell Deadlift | 110.0 | 8 | | 30 |
| 2 | Dumbbell Shrugs | 40.0 | 8 | | 30 |
| 3 | Barbell Deadlift | 130.0 | 7 | | 30 |
| 3 | Dumbbell Shrugs | 45.0 | 7 | | 30 |
| 4 | Barbell Deadlift | 140.0 | 6 | | 30 |
| 4 | Dumbbell Shrugs | 50.0 | 6 | | 30 |
| 5 | Barbell Deadlift | 150.0 | 5 | | 30 |
Pull 2 |
| 1 | Lat Pulldowns | 100.0 | 10 | | 30 |
| 1 | Dumbbell Rear Fly | 15.0 | 10 | | 30 |
| 2 | Lat Pulldowns | 120.0 | 8 | | 30 |
| 2 | Dumbbell Rear Fly | 20.0 | 8 | | 30 |
| 3 | Lat Pulldowns | 130.0 | 7 | | 30 |
| 3 | Dumbbell Rear Fly | 25.0 | 7 | | 30 |
| 4 | Lat Pulldowns | 140.0 | 6 | | 30 |
Pull 3 |
| 1 | Dumbbell Romanian Deadlift | 25.0 | 10 | | 30 |
| 1 | Dumbbell Pullover | 30.0 | 10 | | 30 |
| 2 | Dumbbell Romanian Deadlift | 30.0 | 8 | | 30 |
| 2 | Dumbbell Pullover | 35.0 | 8 | | 30 |
| 3 | Dumbbell Romanian Deadlift | 35.0 | 7 | | 30 |
| 3 | Dumbbell Pullover | 40.0 | 7 | | 30 |
| 4 | Dumbbell Romanian Deadlift | 40.0 | 6 | | 30 |
Pull 4 |
| 1 | Barbell Upright Rows | 60.0 | 10 | | 30 |
| 1 | Cable Rows | 100.0 | 10 | | 30 |
| 2 | Barbell Upright Rows | 60.0 | 8 | | 30 |
| 2 | Cable Rows | 120.0 | 8 | | 30 |
| 3 | Barbell Upright Rows | 70.0 | 7 | | 30 |
| 3 | Cable Rows | 130.0 | 7 | | 30 |
Core |
| 1 | Russian Twist | 5.0 | 10 | | 30 |
| 1 | Deadbug | 5.0 | 8 | | 30 |
| 2 | Russian Twist | 5.0 | 10 | | 30 |
| 2 | Deadbug | 5.0 | 8 | | 30 |
| 3 | Russian Twist | 5.0 | 10 | | 30 |
| 3 | Deadbug | 5.0 | 10 | | 30 |
