← Simple Workout Blueprints

Circuit system · Stations

Full-Body Gym Circuit

45 minutes, 3–4 days/week — built for fat loss, energy, and keeping strength.

Warm-Up — 5 Minutes

Treadmill walk 3 min + light stretching 2 min.

Circuits A–C

A. Upper push

Bench or chest press — 3×8–12, 60 sec rest

B. Lower body

Leg press or squat — 3×10–15, 60–90 sec rest

C. Upper pull

Lat pulldown — 3×8–12, 60 sec rest

Circuits D–F

D. Glutes & legs

Dumbbell RDL — 3×10–12

E. Shoulders

Seated shoulder press — 3×8–10

F. Back thickness

Seated row — 3×10–12

Finisher — 10 Minutes

Choose one: interval incline walk (1 min fast / 1 min slow × 5), stair climber machine 5–10 min, or battle ropes 30 sec on / 30 sec off × 6–8.

Rest and rotation

  • Circuit A and C: 60 sec between sets
  • Circuit B: 60–90 sec between sets
  • Battle rope finisher: 30 sec off between work intervals
  • Run this blueprint 3–4 days/week. Rotate finisher options to keep sessions fresh.

Equipment and substitutions

  • Circuit A: bench press or chest press machine
  • Circuit B: leg press or squat
  • Circuit E: seated shoulder press (dumbbell or machine)

Why this works on a cut

  • High volume burns calories
  • Moderate weights protect muscle
  • Full body work accelerates fat burn
  • Short rest times keep the session efficient
  • Safe, simple, and repeatable

Use note

This guide is for general planning and personal reference only. Adjust movements, intensity, weights, and rest based on your fitness level, injuries, health status, and workload. Stop if pain, dizziness, chest pressure, or unsafe symptoms show up.