A Circuit Training Routine That Actually Makes Sense!

Nice one Rusty,

Always good to have another string in your bow as an alternative to cardio. I haven;t felt it yet but i'm sure at some point i will either get bored and or plateau with my cardio.

Thanks again.

I've always been a huge fan of circuit training routines - although not necessarily using weights. There are loads of weird and wonderful routines for circuit training type conditioning over at the forums on rosstraining.com. Personally, I still perform standard cardio such as running and rowing, but supplementing it with circuit training has helped me no end!

On a side note, Tabata intervals are another awesome way to get similar results.

This is what I've been doing for a while. push ups-chin ups- dips in a circuit. My problem with cardio is that it does not work my upper body. This way i can preserve muscle and get some definition and give a boost to my metabolism. In my opinion this is a surefire way to get ripped!

Hi Rusty.Thanks for the Circuit Training Routine.It surely looks great and effective.I will now start to follow it along with some of your diet tips and track my progress.Good job mate.Take care.

Just one question Rusty. The exercises in the circuit training are to be performed at a fast pace or slow pace? Because slow and less repetition is for toning and fast repetition builds muscle mass on the body.

Very good post Rusty, what you're talking about is also known as complexes, it's a very good way to burn fat and muscle endurance. I've tried something very similar before, one was HIT training, full body workout, one set per body part and no rest between sets, at the end of the workout i was KO. Another thing i've tried was training in gironda´s way , 8×8 workout, only one exercise per body part done 8 sets of 8 reps with only 15 seconds rest between sets, it was brutal, and it gets you lean, you gain mass too, but quality mass, no bulking, no bloating, it's lean muscle. Like i told you, i'm training at home right now, home and park and i've been trying some workouts from Craig Ballantyne, and their really hard , hard and effective.

Isn't this the type of training some actors (like B.Pitt) does to get fit?

Here is a variation published in the "Gold's Gym Weight Training Book", published 1978. It uses a "peripheral heart action" (P.H.A.) cirucit training system. Find the maximum amount of weight that allows you to do 15 reps of the following exercise you find most difficult (probably shoulder press or curls), then use that amount for the whole circuit. Start with 2 or 3 circuits, then work up to four. Then increase the weight gradually.

Do 15 reps each for 4 circuits without stopping–

Shoulder press
Upright rows
Curls
Bent-over rows
Squats
Dead Lifts

rusty i was wondering i have a body type where i gain muslxe easy I took off the last 2 weeks of lifting and look more toned then ever i was wondering if i actually need to lift to maintain tone cuz running just seems to tone me more and do i actually need to lift?

Bruno,

That is just like Matthew McConaughey. If I was you, I would just hit cardio for the most part. Get outside, look great, and meet hot women…doesn't sound like a bad strategy to me!

Rusty

PS: Maybe you jut hit weights 1-2 a week…or just for a certain time during the year, etc.

This is now my favorite article in your site. I've been waiting for a post for readers like me who doesn't have a gym membership. Also, the timing of this post is great; I've been jumping rope for months now and I'm getting tired of doing the same exercise 5 days a week. I'll be alternating jumping rope with circuit training from now on.

Thanks a million, Rusty! I'll surely reach my goal in a few months.

Cartz,

I was excited about this as well, since so many people are in this same position. Heck, some people live out in the middle of nowhere and there probably isn't a gym within 2-3 hours! Some people spend there entire summer at a log cabin, etc. I love having this option!

You will do well!

Rusty

Yeah I actually live in the middle of nowhere. Town of 800 people. No Gym for miles. Closest one I guess is in the next town like 20 miles away I guess. Now I went to Highschool with the football coach and if I went to talk to him I might be able to get some time in the weight room there but dont want to get into some issues with that. I workout at home, I have a "Crossbow" home gym, which works o.k. and a ex. bike. , these are doing ok for me right now. I am planing on getting some free weights and other misc. stuff as needed. and of course once the snow melts it will help, just being able to get outside some more. But with a small free weight set this could be really easy to add into my workout!

My school just started strength and conditioning last week and our new coaches set it up in a circuit. The weight was light as hell but the pace was brutal. The first day was all upper body moves, 2 sets each, repping out as hard and as fast as you can for 30 seconds. You get off the bench and the next two guys do theirs, then you start your second set, repeat, and go on to the next of the 5 exercises. There was about a minute rest between sets but it was still a real amaerobic workout, and that second set of 115 on the bench doesn't feel so much like bitch weight as it did the first set lol. The leg day was even worse lol.

That's nothing compared to the workout Gerard Butler did for the movie 300. In preparation for their roles, the actors used this workout as a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells. It's daunting, and includes these weight-training moves:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups — for a total of 300 reps
There's no rest between movements and the score is based on total time, Twight says.

well-written article Rusty…thanks for the recognition. I just wanted to let people know the barbell complex in the article is just one example. There are endless combinations of exercises you can do with this routine. Lighten the weight and do 15 reps of each, use a heavier load and do 6 reps of each…be creative and keep it fun. My favorite way to do a complex is with a partner. I rest while he/she does the complex and then switch. I'm 215 and I hate doing any kind of long cardio and this complex (along with other things) has helped me keep my body fat under 8%.

Note: if anybody laughs at you for using light weights please challenge them to do this complex. I have made several guys throw up from variations of this complex.

I am a starter to this type of training.I have been performing steady state cardio along with some weight lighting here and there.But i never got lean enough. i still wanna loose 20 pounds min. So can circuit training with weights be performed 5 days a week just as cardio training or should be performed only 3x week? Can i loose fat with this type of routine only? i really look forward to your response as i need it as soon as possible to get in shape before hitting australia's beaches for vacation with friends. Take care.

Cory,

Sounds like you are the perfect person to do this. Why don't you do this type of routine, and follow it up with 15 minutes on the exercise bike? Then you can burn additional body fat.

DownSouth,

I bet a leg workout like that would be horrible! Football workouts are always brutal! Pretty tough sport for sure!

Ricky,

For me, the pull-ups would be the toughest part for sure! There is no way I could do 25 at the end of that brutal workout.

Rob,

"Thank you" for such a great comment that led to this post. This is the type of workout that will help a lot of people for sure!

Gary,

Why don't you do three days of this type of workout with 2 days of cardio. I think that would be a great mix that would work really well for you. You guys are beginning to make me really, really jealous with all of this "Australia Beach Talk"! I'm in Dowtown Seattle right now…40 degrees and raining big time! I love my city, but I'm dreaming of a beach vacation soon!

Great comments guys(thanks again Rob)!

Rusty

I love this because I love lifting weights, lifting weights AND burning fat?? Sounds like a perfect plan to me. (although id still add some traditional cardio in to supplement.)

My only question is what is the difference between circuit training and weightlifing with explosive movements?

Tee,

The biggest difference between weight lifting and circuit training is that circuit training is all about little to no rest in between exercises. You are getting an insane fat burning workout with weights.

Traditional lifting you rest 2 minutes in between sets.

Rusty

Great post. Bruce Lee used circuit training in 1973, just before and throughout filming Enter The Dragon. And he was RIPPPPPED!

I was wondering could you do circuit training and strength training on the same day? And if so, would you do the circuit training after strength training in place of cardio?

Do you know what kind of circuit training footballers do?

Thanks

David,

If you are doing strength training and circuit training on the same day. Do a very brief low-volume strength training routine. Make no mistake about it, low volume strength training is very effective.

I would definitely do the circuit training after strength training. Tell me how it works for you.

Rusty

Hi.I am totally new to strength training Rusty.I have never done it before.I am naturally healthy(nor lean and nor fat kind of a guy).But now after completing my college i really want to tone up my body.I really got inspired by your site and want to build an attractive looking body.I have already brought a pair of medium-weight dumbbells as i don't have access to gym.So please Rusty i need you to suggest me which exercises i do for arms,legs,abs,shoulder,etc as i have never done it before for fast toning body. And can i perform strength training everyday? I am waiting to go for vacation at New zealand so i am really looking forward to your suggeestions.

vicky,

Do you have access to a treadmill, jump rope, or can you run outside? Just a few more details needed, then I can suggest a routine.

Rusty

I have the opportunity to run in the nearby park Rusty.Also i have jump rope at my home too.i am really looking forward to it.Thanks.

Thanks so much Rusty.I am really motivated by your comments. The workout sure looks brutal but i will give 100% towards it along with proper diet. One thing Rusty,is stretching important here and if yes then when? i m confused so.Thanks once again.

I am a strong believer in that sort of training. Since I am a personal trainer, I have had access to some pretty top secret training techniques….but all in all circuit training using HIIT is the best.

Work Hard,
Ahmad Baari, C.P.T.
http://www.makingthebest.com

Hey Rusty,i am really feeling the difference but as it is beginning ,i am feeling little bit sored.But i really enjoyed the workout.Thanks.One question,how much calories would i have burnt during my workout that i am following suggested by you because after 2 days only i am very much fond of it and don't want to give up at all until i achieve my desired look.Thanks.Take care.Also is there any harm doing it everyday?Am i building muscle or losing it?

Vicky,

This is the exact type of training that a lot of Hollywood actors do to get lean and defined. You can build some muscle if you are untrained. A more experienced lifter would maintain muscle and just lose body fat. Daniel Craig did a circuit training routine to get ripped for James Bond. Jessica Biel and Jennifer Garner both do circuit training as well.

You will most likely put on a bit of muscle but get really lean. This will give you a great look. Keep at it, but don't do it every day…5 days a week max…okay?

Have a good one,

Rusty

Hey Rusty,

I made my own circuit training routine and have done it at every day for the last five days ( I work out 5 times a week). I do strength training first, which I reduced to on exercise per body part, doing 3 sets of 5 reps then on to the circuit.

Here is my circuit:
Over hand chin up
Press ups
Knee extensions
Lateral raise
Hammer curls
Burpees
Incline chest press
Tricep push down
Latt pull down
Burpees

I spend 30 second on each exercise doing as many reps as I can not exceeding 15-20 reps.

After three circuits I was exhausted! But by the fifth day I could do four and possibly a fifth!

My body looks freaking amazing! If I do say so myself. I really lean and the density of the muscles has improved so much in only 5 days!

I was wondering should you rest in between circuits (the intire routine) or start over again immediatly?

Is it ok to do the same circuit each time or should you alternate between 2 or 3 different circuits?

Would it be ok to do sprints (men want have great butts too) on the same day as circuit training? Before or after?

Sorry for all the questions, just curious lol.

Thanks.

David,

Your circuit looks great. Make sure and rest 2-3 minutes between circuits. You can do the same circuit every time. Once you reach a sticking point, then switch the exercises up. Do sprints after this routine, but maybe just 3 times per week…not after every circuit workout. That is awesome you are getting great results!

Rusty

Cool, thanks for the advice.

I need some advice, Rusty. Ive been working out pretty regularly the past 2 months. I really think I would like circuit training. Ive been doing a body part split routine (chest/tri one day, back/bis one day),etc. plus cardio 4 days per week. My goals for the moment are to lose body fat and build lean muscle. You think Id benefit from circuit training? I am able to workout 4-5 days per week max. If i do a circuit routine for 4 days per week, do i need additional cardio? Im trying to lose fat and about 10-15 pounds. I want to make sure Im working out enough. I dont want to go to the gym and waste time. Also can you continue to do circuit training even after several months? Thanks so much.

Also, should I want to see definition in my muscles. Should I do a circuit routine and also strength training and treat the circuits like cardio? Help!!!

Sandy,

Why not do circuits twice a week and lifting twice a week followed by HIIT cardio.

Monday and Wednesday could be lifting followed by 20-30 minutes of intense cardio. Tuesday and Thursday could be circuit training only workouts…followed by low intensity steady state cardio for 20-30 minutes. If you feel like it, go for a run on Fri, Sat, or Sunday.

This way you won't over-train, but you will burn calories like crazy while preserving and maybe gaining a bit of muscle.

An alternative? 4 days a week of lifting followed by 20 minutes of circuit training (in place of doing cardio).

Both will work, but the first recommendation will probably get you leaner without being so tough on your body.

Hope that helps,

Rusty

Thanks Rusty. I like that first routine! Do you recommend that I do a upper/lower body split routine for the 2 days of lifting?

What weight routine would you suggest for the 2 days of lifting? I am following a circuit routine (from the Abs Diet book) for my circuit training. It kicked my butt yesterday!

Sandy,

Here is where my advice differs greatly from the "main stream" advice out there. If it is a bit too radical, then do a lower body/ upper body split.

Here is it…Don't do resistance training for your legs at all! Divide your upper body into two groups and do a 2 day split for your upper body and core.

Why on earth would I give that advice? Well…I want you to blitz the heck out of cardio. If you work cardio as hard as I believe you should, your legs hips and butt will get extremely toned…along with the rest of your body.

I haven't done a leg lift in years and now I finally have deep definition in my quads and separation between my quads and hamstrings. My butt looks better than ever as well (I kind of feel retarded for typing that…but it is true). You want to look great in jeans? Focus on hardcore cardio instead of squats and lunges. You will be way more athletic as well. I lost almost all athletic ability when I was lifting 405 for reps in squats. Now that I just run stairs and do sprint intervals, I'm faster than ever and have a high vertical leap again.

So back to your question…if I was you, I would do chest, back, and abs on day one…shoulders, biceps, and triceps on day two. I honestly think your legs will get enough work between your circuit training and cardio.

Hope that helps!

Rusty

This makes perfect sense. Thanks! (: I appreciate your help as always. Yes, I want to look awesome in my jeans!!!!!!!!!!!!!

Circuit training may be the best of both worlds, combining weights and cardio. I'm a 55 year old guy and have stayed in great shape using a circuit routine in your basic cookie cutter gym. I start with 20 minutes on the stair master to get the heart rate up. Then it's into the weight area. I chose three exercises (squats, flys and bench press for instance) and rotate between the three until I've completed three sets of 20 reps. Then I move to three different exercises and again do three sets of 20. One hour of that, three days a week is a perfect way to stay in really good shape. Of course you look a little weird moving around the gym like a madman while everyone else is sitting around, but it will give you GREAT results.
Bob

Modified circuit for busy gym or one with inconvenient equipment placement:

I did CT for many years and it was the the most efficient workout ever. I looked amazing. People constantly asked me if I was a professional athlete. I went 4-5 days a week for 45-50 minutes. Then, work travel got in the way and … but, it took 3 years or so for the benefits to disappear.

I just started again after 8 years! My gym doesn't have convenient equipment placement, so I have developed a modified routine that seems to be working.

-10 minutes on the bike
-10 minutes on machines
-10 minutes on the bike
-10 minutes on free weights
-5 minutes on obliques and cool-down

(no resting)

I've been doing this for a month and I'm amazed at my muscle memory from so long ago. I'm almost back up to my max on free weights and have another month, I'd say, on the machines, to be where I was years ago. Last time, I was very thin when I started and it was easy to look sculpted after 2 months. This time, I'm 'normal', so it feels like I've gained weight, actually, and I'm sure I have. I figure it will take 3 months to see my body fat come off and get back to 'amazing'.

Jen,

That routine looks great. I know exactly what you mean when you say that is hard to get a circuit training routine in most gyms. The idea of getting your heart rate up with the exercise bike and then hitting a few circuits is outstanding. I also like the idea that you use machines and free weights. Very solid comment and I'm sure it will give others ideas how they can formulate an effective circuit training routine.

Good stuff!

Rusty

I have the same problem during busy gym times. I actually made my circuit routine work last week during a busy time. I had to change a few exercises but it still worked. I find its easier for me to do my circuit workouts on weekends. Our gym isnt as busy on Saturday and Sundays. (:

how does this circuit look:
pushups
squat
bent over row or lat pull down
lunge
bicep curl
calf raise
tricep dips
plie' squat
lateral raise
stiff legged dead lift
I would do 12 reps and repeat 3 times. I would finish it up with 20 min of cardio.

Karie,

I get tired just looking at that workout! It should work well. As long as you are out of breath, sweating, and your skin feels hot….you are pushing hard enough for a serious HGH and metabolism boost.

Tell me how it works for you!

Rusty

Rusty,
I am really loving this workout! I did 20 mins of HIIT today and it about killed me! I wasnt able to run any higher than 7.5mph for me faster intervals. You think thats okay for a start? I wanted to do the following HIIT:

Treadmill
5 min warmup jog
8 mph for 2 mins
4 mph walk for 3 mins
10 mph for 2 mins
4 mph walk to 3 mins

Repeat 2-3 times

I got up to 7.5 and couldnt go any faster. Any suggestions?
I also added in some incline walks (13 incline at 4.2 mph) Kicked my butt!

I am still doing the circuit weight workout 2 days a week plus 2 days of strength training and then HIIT. I jog on other days.

Sandy,

I sometimes do HIIT where I do longer intervals like you are doing…two minutes is a long interval for the fast portion and it does work well.

An other days, I will do 30 second intervals at a much faster pace. Stick with those longer intervals most of the time, but throw in the shorter faster days every now and then…it will give you a different feeling (it is more of a muscle tightening workout when you do the faster short bursts of 30 seconds).

Hope that helps…you are doing fine, by the way!

Rusty

I was having a hard time completing 2 mins so i will try the alternative on some days (shorter bursts). Thanks!

How long should you do your HIIT? Is it supposed to limited to about 20-25 mins??? SOrry for all of the questions!

Sandy,

You can certainly go longer. If you do decide to do longer sessions just don't do them year-round. I have done one hour HIIT sessions for 2-3 weeks in a row, if I'm at a fat loss plateau. Then I go back to 20-30 minute sessions once I reach my fat loss goals.

Hope that helps!

Rusty

Thanks!

Rusty,

First of all I would like to say what an awesome site you have put together. It's the spark I have been looking for. Everything that I have read is making perfect sense to me. Athletic, intense intervals, HGH flush, muscle tone, and the by product a sexy body. My question is have you ever used Olympic lifts or York barbell course #3? Most O lifters seem to have the type of athletic, lean tone look I think we are all after. York course is basicly a full body circuit training style O lift prgram that has left me gasping for air, soaked with sweat, and the feeling that I have just sprinted for the past 30 minutres or so. Since I 'm about your age with a few aches and pains in my knees and ankles this course has been an excellent alternative to sprinting and the like. Let me know what you think and your advice is much appreciated.

Thanks,Gary

Gary,

Olympic lifting is great as long as you are doing it under a calorie deficit. The guys that are in the mid to lighter weight classes aren't bulky at all, they have great dense muscles.

You can get absolutely ripped with this type of workout. I really enjoy cardio, but this really is just as effective. The main point is that you are gasping for air, your skin feels hot, etc. You will experience the HGH flush along with a metabolism boost. People avoid this type of lifting because it is hard as hell.

Go for it!

Rusty

I'vw weight trained consistently for the past two years and i've gained about twenty pounds of muscle.I weigh right around 208 but now I want to work on getting more defined and losing fat and improving my problem areas,core,love handles,butt,and thighs. I know that thats pretty much a diet and cardio thing but I don't want to sacrifice my mass. Any suggestions?

Jermondo,

I visited your site. You have a great build…maybe just a slight bit of sharpening up, but not much. Your bio is funny as hell, by the way.

You obviously have the lifting part down. Just focus a bit harder on cardio. Here is a 20 minute routine you could add to the end of your workout.

High Intensity Interval Training

Rusty

Hey Rusty, great stuff as usual. I've been reading through all the circuit training questions and you're answers and there is some great stuff in here.

As I've told you before I'm on my week off of intense cardio and strict dieting. I'm really only eating 500 calories more per day but its all from complex carbs and it feels like I'm eating a ton! I don't like the way it's making me look, soft and bloated. But I know it's only temporary and it will rev up my metabolism again. This time off has been good for me though and I'm starting to feel re-energized. That said, I cannot wait until my next 6 week fat loss phase, those 6 weeks should get me to my ideal bodyfat of 6 percent, maybe even lower! I can't wait, then I can just maintain and be completely satisfied with my appearance.

As far as circuit training goes, I plan on adding more of this in my next 6 weeks. Can I circuit train and then lift heavy the next day? I know that some of the same muscle groups would get worked two days in a row…. that is why I ask.
I guess I'd like to know how many times you think I could strength train and do circuit training in the same week. I would like to try intense circuit training 2-3 days per week and still lift

Hey Rusty, great stuff as usual. I've been reading through all the circuit training questions and you're answers and there is some great stuff in here.

As I've told you before I'm on my week off of intense cardio and strict dieting. I'm really only eating 500 calories more per day but its all from complex carbs and it feels like I'm eating a ton! I don't like the way it's making me look, soft and bloated. But I know it's only temporary and it will rev up my metabolism again. This time off has been good for me though and I'm starting to feel re-energized. That said, I cannot wait until my next 6 week fat loss phase, those 6 weeks should get me to my ideal bodyfat of 6 percent, maybe even lower! I can't wait, then I can just maintain and be completely satisfied with my appearance.

As far as circuit training goes, I plan on adding more of this in my next 6 weeks. Can I circuit train and then lift heavy the next day? I know that some of the same muscle groups would get worked two days in a row…. that is why I ask.
I guess I'd like to know how many times you think I could strength train and do circuit training in the same week. I would like to try intense circuit training 2-3 days per week and still lift heavy 3-4 days a week. Any suggestions on how I might split that up? I love working out so I don't mind the hard work, I just don't want to overtrain, especially since I will be in a daily calorie deficit, not to mention all the rest of my cardio I will be doing. What do you think? Thanks as always!

Brad,

You should be fine lifting for strength and doing circuit training. Have you ever thought of doing it on the same day? Do a brief strength training session followed by a 20 minute circuit session. My lifting sessions only last 30 minutes these days. You would probably be able to do both and be in and out of the gym in an hour.

How about something like this?

Monday: Chest, Back, Abs…Circuit
Tuesday: Shoulders, Arms
Wednesday: Off
Thursday: Chest, Back, Abs
Friday: Shoulders, Arms…Circuit

You could do this a while until it got easy and then add an extended circuit training routine on Wednesday. After you adapted to that…you could add cardio after lifting on Tuesday and Thursday.

This isn't set in stone, but something along these lines will insure that your body get rest days…you won't over-train and you should make great progress.

Rusty

Cool, I could definitely make that work. Thats cool how you included room to keep pushing it as time goes on and when I need to possibly break through a plataue or when things get to easy. Thanks for the response!
By the way, I just weighed myself this morning after my week off from strict dieting and HIIT, my lifting sessions were cut in half as well. I only gained 1.25 pounds. I was pleased with that, I wonder if I should have eaten a little more. Maybe that wasn't enough to boost my metabolism the way I was hoping. I basicall ate 500 calories more then normal each day. I guess we will find out starting next week when I start my 2nd 6 weeks of intense fat loss.
Only 8-9 pounds till I reach my goal weight and bodyfat! Can't wait, this has been fun so far.
The key will be to find how I can maintain that weight comfortably and just keep it there for good.
Thanks for all your help!

Come to think of it, I'm always telling you how my progress is going and asking a bunch of annoying, repetitive questions…..lol. How is everything going with you're training? Hope all is well man, have a good weekend!

Brad,

It sounds like the break was about right as far as calories go. I figure around a 2-4 pound weight gain. You were close. I'm guessing that what you did was fine.

How's my training going? Thanks for asking…I'm headed to a week in Atlanta for a business trip. No gym and probably high calorie food. Once I get back I'm going to hit the gym harder than normal for 6-8 weeks. I like to get extra lean before the summer starts, so I don't have to workout as hard the rest of the summer.

Have a great one!

Rusty

thanks for the tip rusty i'll definitely give that a try

Hey Rusty,

I have been doing circuit training now for a little over three months now. I have also been doing strength training shoulders and arms on Mon, Wed, Fri and chest and back Tue, Thurs with circuit training afterwards. Over the last few weeks I have started to feel my chest and back where starting to look too pumped. So I have stopped doing strength training for the chest and back and dropped wide grip pull ups, latt pull downs and decline press ups from my circuit training. I was wondering:

1) If you are doing circuit training 5 days a week, doing between 15-25 reps on each exercise for 3 sets and doing that 5 days in a row are you likely to cause the muscles to get bulkey and bigger because you are exhausting them?

2) If I did more circuits, like 4 or 5, would that prevent me from getting bulkey?

3) Do you think I should continue with the strength training for chest and back?

This is my current circuit:
Incline dumbell press
Leg raise
Lateral shoulder raise
Cable bicep curl
Knee raises (on vertiacl knee raise station)
Tricep pushdowns
Leg raise
Reverse curls
Millitary press
Leg raise

This is a little off the subject but my brother watched the movie 'Never Back Down' about a week ago and told me there was a guy in it that had a better physique than Brad Pitt in 'Fight Club'. I Googled the movie and found the actor he was talking about, his name is Cam Gigandet. I did some research on what training he did for the movie it was 6 hours a day of various mixed martial arts, weights and cardio 6 days a week for 3 months. But then I saw the same actor in photos from a few years back and he looks the same! To me he has what I would think of as the Hollywood body. What would you think his workout might be? Clearly his body fat is very low but he must have done something to get the shape aswell.

Sorry for such a long comment. I have alot of these questions floating around in my head trying to figure things out but sometimes I need someone to bouce stuff off of. Thanks.

Hi rusty,

Great site!

Seems like a lot of people are incorporating this type of workout into their routines. However, I am just getting back into the swing of things and am looking more for a circuit that would serve as my primary workout, except for some cardio and jogging on the off days. Would this be effective, or are their other things I may need to consider?

One thought would be to start with a short chest and ab session, followed by this circuit. Any suggestions?

Thanks!

David,

You can continue to strength train for back and chest, just cut the volume down if you don't want to add mass. You can get good strength results off very few sets. Your circuit looks pretty intense. I'd probably cut that to 2-3 times a week and strength train 3 times per week. There are a lot of approaches that will get results…yours just looks a bit exhausting. I wouldn't be overly obsessed with getting pumped up, just don't "strive" for this effect. I can tell that you are going to get ripped because you look like you have a strong drive. I'll lookup Cam and maybe do a post on the guy…thanks for the "heads up" on this actor!

Matt,

You can get great strength results off of a short lifting routine. To be honest, you could do 5-10 sets of chest one day then hit your circuit routine…the next time you could do 5-10 sets of back and hit your circuit routine. You would be in and out of the gym in less than an hour and get amazing results. Throw in some HIIT and steady cardio every other day and you are golden!

Rusty

hey rusty,

it is my first time to visit your site and i find it to be very interesting. i found your site because i was looking for a circuit or any workout that will give me the same result as CAM Gigandet of "Never back down". I am a Filipino standing 6ft ang weighing 160lbs. Do you know his program? pls share it to me and to all of your readers. Thank you!!!!!

enzo,

I'll do some deep research on the Cam's workout. He does look great. I'll do a post if I find enough valuable info on his workout.

Rusty

Hi Rusty,

I just recently started followin your posts and I've incorporated circuit training into my routine in an effort to get lean. I've also started getting up at 6am in the morning so that I can work out more consistently. Here is the circuit I use:

10lbs on each end of barbell

10 Clean and Press
10 Deadlifts
10 Bent over rows
10 Squats
10 Lunges on each leg
10 Push ups
10 Jump Squats

by the time I finish the Squat jumps I can barely catch my breath. I can do this up to 5 times with 2 minutes in between. I do this 3 times a week. 2 times a week I do 50-60 minutes of steady state cardio. Then as a bonus on the weekends I might do a 1 hr kickboxing class or a 1.5hr Bikram Hot Yoga class (brutal!).

I've done this for one week so far, so I'm trying to stay consitent until I look the way I want to look. I want to get lean so bad, do you think this is a good program? On a scale of 1 to 10, 1 being poor I would say my diet is a 6.

hey rusty, i do soccer 2 times a week sundays and thursdays from 7pm to 9.30pm, so it involves everything, i take them as my cardio days, and i do CT 2 times a week as well, can you tell me how i can do a strength routine in between? or should i forget the CT and just do strength? and in what order should i do a strength routine, as in what days would i work what body part out, can you give me a routine to follow for a strength one please as well. just need advice on how to sort everything out and fit it in one week, so i can consistently do this. thank you.

Giselle,

If you do this for 6-8 weeks you will get tremendous results. Try to tighten up your diet a bit the closer you get to your target weight. Your workout plan is more than enough to help you get spectacular results.

Hassan,

Here is a quick outline:

Sun: Soccer
Mon: Chest, Back, Abs
Tues: Off
Wednesday: Circuit Training
Thursday: Soccer
Friday: Shoulders, Triceps, Biceps
Sat: Off

This would work very well,

Rusty

Complexes are one of the most effective ways to burn fat.Alwyn Cosgrove has a couple of great articles on T nation on complexes, and along with robs version I find I am getting leaner by the day.Great site Rusty, always look forward to your entertaining and informative posts.

As david mentioned earlier about Cam i was wondering about his ab workout as well be cause i do abs every day with about 30 seconds rest in between each set but i still barely get results and ive been doin this for a while and i barely have time to do cardio so i was wondering wat could i do to help improve my core results…

Hey Rusty,
I was wondering how many times a week one should perform Rob's Circuit Training routine. I plan on doing extra cardio after each circuit to get maximum results.

Hey Rusty,

I really enjoyed this workout, it's a very inventive way of taking all the benefits of circuit training while cutting out the downsides. I went ahead and linked it in one of my posts, check it out if you get a chance!

http://earnyourcheatday.wordpress.com/20…warrior-in-you/

I'll keep on reading!
-Andrew