This is the Circuit A workout from the Full Body Fat Loss Circuit plan. It trains Quads, Chest, Back, Triceps and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 3 × 10 |
 Barbell Bench Press | 3 × 10 |
 Bent Over Row (Barbell) | 3 × 10 |
 Dumbbell Walking Lunge | 3 × 12 |
 Cable Tricep Pushdown | 3 × 15 |
 Plank | 3 × 60 |
