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Circuits 3xWeek

by Bhavin S.
1 athletes joined

Program Description

Transform your fitness routine with Circuits 3xWeek, a dynamic 4-week program designed to elevate your strength and endurance. This plan incorporates five days of high-energy circuit training, ensuring you build muscle while torching calories. Each session is expertly crafted to challenge your body and keep your workouts fresh and engaging. Get ready to push your limits and achieve your fitness goals with this efficient and effective training regimen!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 10, 2026 03:36
  • Last Edited
    Feb 21, 2026 03:25
Muscle Engagement
Front
Back
MuscleSet
Abs
15.3%
Quadriceps
12.3%
Front Delts
9.9%
Triceps
9.6%
Upper Back
7.9%
Lats
7.4%
Glutes
7.4%
Hamstrings
7.4%
Chest
4.9%
Biceps
4.4%
Middle Delts
4.2%
Forearms
3.5%
Adductors
2.5%
Lower Back
1.2%
Cardio
1%
Stretching
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
8-10 reps
RPE 7
1B
Renegade Row
5
10-12 reps
RPE 7
1C
Floor Press (Dumbbell)
5
12-15 reps
RPE 7
1D
Goblet Squat
5
15-20 reps
RPE 7
2A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
2C
Plank with Shoulder Taps
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
8-10 reps
RPE 7
1B
Renegade Row
5
10-12 reps
RPE 7
1C
Floor Press (Dumbbell)
5
12-15 reps
RPE 7
1D
Goblet Squat
5
15-20 reps
RPE 7
2A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
2C
Plank with Shoulder Taps
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
8-10 reps
RPE 7
1B
Renegade Row
5
10-12 reps
RPE 7
1C
Floor Press (Dumbbell)
5
12-15 reps
RPE 7
1D
Goblet Squat
5
15-20 reps
RPE 7
2A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
2C
Plank with Shoulder Taps
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
8-10 reps
RPE 7
1B
Renegade Row
5
10-12 reps
RPE 7
1C
Floor Press (Dumbbell)
5
12-15 reps
RPE 7
1D
Goblet Squat
5
15-20 reps
RPE 7
2A
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
2B
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
RPE 8
2C
Plank with Shoulder Taps
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
5
8-10 reps
RPE 7
1B
Bent Over Row (Barbell)
5
10-12 reps
RPE 7
1C
Floor Press (Barbell)
5
12-15 reps
RPE 7
1D
Romanian Deadlift (Barbell)
5
15-20 reps
RPE 7
2A
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
2B
Close Grip Tricep Press
2
15-20 reps
RPE 8
2C
Dead Bug
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
5
8-10 reps
RPE 7
1B
Bent Over Row (Barbell)
5
10-12 reps
RPE 7
1C
Floor Press (Barbell)
5
12-15 reps
RPE 7
1D
Romanian Deadlift (Barbell)
5
15-20 reps
RPE 7
2A
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
2B
Close Grip Tricep Press
2
15-20 reps
RPE 8
2C
Dead Bug
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
5
8-10 reps
RPE 7
1B
Bent Over Row (Barbell)
5
10-12 reps
RPE 7
1C
Floor Press (Barbell)
5
12-15 reps
RPE 7
1D
Romanian Deadlift (Barbell)
5
15-20 reps
RPE 7
2A
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
2B
Close Grip Tricep Press
2
15-20 reps
RPE 8
2C
Dead Bug
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Thruster (Barbell)
5
8-10 reps
RPE 7
1B
Bent Over Row (Barbell)
5
10-12 reps
RPE 7
1C
Floor Press (Barbell)
5
12-15 reps
RPE 7
1D
Romanian Deadlift (Barbell)
5
15-20 reps
RPE 7
2A
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
2B
Close Grip Tricep Press
2
15-20 reps
RPE 8
2C
Dead Bug
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 8
2
Suitcase Carry
5
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Kettlebell)
5
10-12 reps
RPE 7
1B
Lunge (Kettlebell)
5
12-15 reps
RPE 7
1C
Kettlebell Gorilla Row
5
12-15 reps
RPE 7
1D
Kettlebell Swing
5
20-25 reps
RPE 7
2A
Goblet Curl (Kettlebell)
2
12-15 reps
RPE 8
2B
Skull Crusher To Press (Kettlebell)
2
12-15 reps
RPE 8
2C
Bicycle Crunch
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Kettlebell)
5
10-12 reps
RPE 7
1B
Lunge (Kettlebell)
5
12-15 reps
RPE 7
1C
Kettlebell Gorilla Row
5
12-15 reps
RPE 7
1D
Kettlebell Swing
5
20-25 reps
RPE 7
2A
Goblet Curl (Kettlebell)
2
12-15 reps
RPE 8
2B
Skull Crusher To Press (Kettlebell)
2
12-15 reps
RPE 8
2C
Bicycle Crunch
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Kettlebell)
5
10-12 reps
RPE 7
1B
Lunge (Kettlebell)
5
12-15 reps
RPE 7
1C
Kettlebell Gorilla Row
5
12-15 reps
RPE 7
1D
Kettlebell Swing
5
20-25 reps
RPE 7
2A
Goblet Curl (Kettlebell)
2
12-15 reps
RPE 8
2B
Skull Crusher To Press (Kettlebell)
2
12-15 reps
RPE 8
2C
Bicycle Crunch
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Floor Press (Kettlebell)
5
10-12 reps
RPE 7
1B
Lunge (Kettlebell)
5
12-15 reps
RPE 7
1C
Kettlebell Gorilla Row
5
12-15 reps
RPE 7
1D
Kettlebell Swing
5
20-25 reps
RPE 7
2A
Goblet Curl (Kettlebell)
2
12-15 reps
RPE 8
2B
Skull Crusher To Press (Kettlebell)
2
12-15 reps
RPE 8
2C
Bicycle Crunch
2
30 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1A
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
@7
@7
1B
Renegade Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
@7
@7
1C
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
@7
1D
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
@7
@7
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
2C
Plank with Shoulder Taps
1 Set
1 Set
20 Reps
20 Reps
@8
@8
Day 2
1
Treadmill
1 Set
20 mins
@8
2
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 3
1A
Thruster (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
@7
@7
1B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
@7
@7
1C
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
@7
1D
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
@7
@7
2A
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
2B
Close Grip Tricep Press
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8
2C
Dead Bug
1 Set
1 Set
12 Reps
12 Reps
@8
@8
Day 4
1
Treadmill
1 Set
20 mins
@8
2
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 5
1A
Floor Press (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
@7
@7
1B
Lunge (Kettlebell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
@7
1C
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
@7
1D
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
20-25 Reps
20-25 Reps
@7
@7
@7
@7
@7
2A
Goblet Curl (Kettlebell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
2B
Skull Crusher To Press (Kettlebell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
2C
Bicycle Crunch
1 Set
1 Set
30 Reps
30 Reps
@8
@8