Circuit training at the gym is a combination of the best features of cardio training and FBW (Full body Workout) training. It is characterized by high intensity, fast pace and very short breaks between sets, which take on the character of a series of exercises. This is the best method to build a form in a relatively short time.

Circuit training at the gym – basic information

The essence of peripheral training is the way of arranging individual exercises into harmonious and stimulating strings, the aim of which is to force the highest performance in a relatively short time.

The assumption of this method is the involvement of the whole body in one session. Circuit training consists of a set of appropriately selected exercises that are performed in succession, starting with the largest muscle part and ending with the smallest one. Limiting the duration of rest between individual series up to 20-30 seconds, which is the proper time to change the position of the exercises, at the same time allows you to save a lot of time and stimulate the body to burn unnecessary fat.

Many people are under the impression that if they do exercises on smaller than usual weights, they can afford to skip the warm-up. It can be very costly in the consequences of mistakes. Warming up should prepare our body, in particular joints and muscles, for the confrontation with an extremely dynamic and energy-intensive training, which is circuit training at the gym.

Peripheral exercises

While practicing in the gym, you can use practically any available machine, remembering that our goal is to involve as many muscle groups as possible.

Training should start with multi-joint exercises focused around the largest parties, such as legs or back. Then gradually move to exercises that stimulate smaller parties.

As a rule, you avoid directly following exercises involving the same muscles. This method, called strength training “continuous series” or “giant series”, serves to additionally inflate and congest the given party. However, due to its concentric energy consumption, it will not be used in peripheral training, which aims to fatigue the entire body, not individual muscle parts.

Peripheral exercises should be so diverse that they will not be repeated in a given periodical plan, because the natural inclination of the human body to adapt to the effort may result in a significant reduction of the expected effects. Exercises should be as diverse as possible.

Peripheral training for muscle mass

The purpose of peripheral training is to improve the overall physical condition of the body. Polyarticular exercises for large muscle parts and high dynamics of movements allow to clearly improve the form, muscular tonus, condition and strength. Due to the short training time and minimal breaks between the series, this program will not be suitable for building substantial muscle mass.

Circuit training per mass may, however, be a good supplement to the mass period, and the cycle itself is recommended to beginners as part of the pre-entry before entering the right training.

Exemplary circuit training

Each workout is preceded by a 10-minute warm-up. At the end you should also stretch all your muscles.

Circuits repeat 3 times. The rest period is 2 minutes. In the last circuit, we can reduce the number of repetitions by half in the event of a fitness crisis.

Training days

  1. Monday – chest and legs
  2. Wednesday – legs and back
  3. Friday – back and chest


  1. Squat without load x 20
  2. Pumps x 15
  3. Sentences with a load of x 10
  4. Squeezing the bar on a horizontal bench x 15
  5. Squeezing the barbell above the head sitting x 10
  6. Straightening the legs on the machine x 15
  7. Spans x 10
  8. Pocket knives 30s


  1. Pulling the bar on the x 10 neck lift
  2. Dead string on straight legs x 10
  3. Rowing with x 15 dumbbells
  4. Raising your knees on the x 15 stick
  5. Skipping rope 45s
  6. Pulling the rod on the horizontal extractor x 10
  7. Jumping on the chest x 15
  8. Rowing with barbell x 8
  9. Pocket knives 30s


  1. Wide x 15 pumps
  2. Alternating upward dumbells x 10
  3. Extrusion on a horizontal bench x 12
  4. Rowing with dumbbells x 8
  5. “seal” – erected torso lying 30s
  6. Pressing the dumbbell on the incline bench (up) x10
  7. Pulling the chin bar on the x10 extractor
  8. Bilateral elevation of shoulders with dumbbells for hoods 30s

Circuit training for advanced

Perimeter training for advanced, that is for people with training experience exceeding 6 months, should anticipate about 4 training days a week and be supplemented with activities such as running or swimming.

Each training day assumes priority and minor parts. We avoid isolated exercises.

A good alternative to defining the number of repetitions will be to determine the time for the given exercise and to exercise as many of them as possible, which will then be a measure of our progress.

If we have such a possibility, we should strive to improve the blood supply to the muscles by combining the exercises with opposing parts, eg after a series of biceps, followed by a series of triceps. The resulting muscle pump effect combined with the dynamics of training will result in the improvement of the muscle tonus and increase of its volume.

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