Advanced Circuit Training Program (Free)

Perform the stations in sequence, completing 4 sets of 15 repetitions for each exercise. Rest for 30–45 seconds at the end of each station. After completing the 5 stations, choose any available cardio machine (bike, rower, or treadmill) and perform 40–60 minutes of continuous cardio.

Station	Exercise 1	Exercise 2	Sets	Reps
1	Barbell Squat	Walking Lunge with Dumbbells	4	15
2	Barbell Bench Press	Flat Dumbbell Chest Fly	4	15
3	Bent-Over Barbell Row	Front Pulldown	4	15
4	Barbell Military Press	Dumbbell Lateral Raise	4	15
5	Sumo Barbell Deadlift	Hip Thrust with Barbell or Smith Machine	4	15
Note: This program can be followed for 45 to 60 days until a new stimulus refresh is introduced.

Observation: Consistency in training will lead to more tangible results, and the more times per week these exercises are performed, the better it will be for progression.