OK, now forget everything you learned from the baseline workouts. You can go back to those in another two-three weeks. For now you're onto full body circuits. The sweat will be pouring and the blood will be pumping. This week starts with 10 reps per exercise for a total of 5 rounds. Week six's volume will be increasing. Good luck.

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DAY ONE: full body circuit

Deadlift, Barbell Bench Press, Pull Ups, Dumbbell Push Press, Barbell Curl, Tricep Press Down, Hanging Leg Lift
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

DAY TWO: off

DAY THREE: full body circuit

Barbell Squat, Incline Dumbbell Chest Press, Pull Ups, Dumbbell Side Lateral Raise, Dumbbell Curl, Triceps Pressdown, Plank
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

DAY FOUR: off

DAY FIVE: full body circuit

Deadlift, Barbell Bench Press, Pull Ups, Dumbbell High Pull, Barbell Curl, Dips, Hanging Leg Lift
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

DAY SIX: off

DAY SEVEN: full body circuit

Squat, Barbell Bench Press, Pull Ups, Dumbbell Push Press, Barbell Curl, Triceps Press Down, Hanging Leg Lift
complete 10 reps of each exercise for a total of 5 rounds. Rest as little as possible between exercises.

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