Basic Four Circuit Training Guide

​Basic Four Circuit Training
-Steve Matthews CPT, TPI Certified
Have you heard of circuit training, but unsure how to start?  Here’s a quick guide on how adding one exercise from each group below can create a total body circuit. 
Push Pull Lower Carry Push
-Pushing and pressing exercises primarily work the front of the upper-body, chest and shoulders, and the back of the arms, triceps.  Although there are many variations of each, the two movements we will focus on are a chest press or a shoulder press.  Presses can be done with dumbbells, barbells, kettlebells, bands, machines, and bodyweight. 
Pull
-Pulling and rowing exercises primarily focus on the back of the upper-body, back, and the front of the arms, biceps.  Same as above with each motion having many derivatives, but our main focus will be horizontal and vertical pulling.  We can use the same implements above for each variation.
Lower
-Lower can be open for interpretation with the basic four.  I typically add in a squat, lunge or deadlift.  These could be split into lower body pressing movements, like a squat or leg press, and lower body hinging movements, think deadlift or kettlebell swing if you are more familiar with various exercises.  For the simplicity of the basic four circuit, one of these will cover enough ground for most!
Carry
-A functional carry has proven valuable to my clients at all ages and ability levels.  A carry is simply moving through space with additional weight/load being placed on your body.  I like to get creative with carry variations to help prepare the body for unexpected challenges throughout your day.
Push
Pull
Lower
Carry

Chest Press
-Band/Cable
-Dumbbell
-Machine
-Barbell
-Push-up
 
Shoulder Press
-Band/Cable
-Dumbbells
-Machine
-Barbell
-Handstand Push-up
Horizontal Pull (Row)
-Band/Cable
-Dumbbell
-Machine
-Barbell
-Invert Row TRX/bar
 
Vertical Pull (Pull-up)
-Band/Cable
-Machine
-Pull-up
-Upright Variations
Press
-Squat
-Step-Up
-Lunge
-Leg Press
-Leg Extension
 
Hinge
-Deadlift
-Swing
-Leg Curl
-Farmer’s Carry
-Front Rack Carry
-Sandbag/med ball/d-ball carry
-Overhead Carry
-Mixed Carry ex.) 1 Farmer and 1 Overhead
-Sled Drag
-Partner Carries

 
How to Build Your Circuit
1. Select Exercises: Choose one exercise from each category (Push, Pull, Lower, Carry).
2. Set Reps and Weight: Aim for 8–15 reps per exercise at a light-to-moderate weight, depending on your fitness level. For carries, focus on distance (e.g., 50–200 feet).
3. Perform the Circuit: Complete each exercise in sequence with minimal rest between them. Rest 1–2 minutes between rounds.
4. Adjust for Fitness Level:
• Beginners: Start with 1 round, resting as needed.
• Intermediate/Advanced: Aim for 2–4 rounds, minimizing rest to increase intensity.

Sample Circuits
Below are three sample circuits designed for different fitness levels. Adjust weights and reps based on your ability.
Circuit 1: Beginner
• Push: Machine Chest Press (8–12 reps, light-to-moderate weight)
• Pull: Seated Machine Row (8–12 reps, light-to-moderate weight)
• Lower: Bench Sit and Stand (Squat) (8–12 reps, bodyweight or light med ball held at chest)
• Carry: Farmer’s Carry (50 feet down and back, dumbbells totaling 20% of bodyweight, e.g., 20 lbs per hand for a 200-lb person)
• Notes: Complete 1 round with adequate rest between exercises. As fitness improves, reduce rest to build endurance.
Circuit 2: Moderate
• Push: Dumbbell Flat Bench Chest Press (8–15 reps, moderate weight)
• Pull: One-Arm Dumbbell Row (8–15 reps per side, moderate weight)
• Lower: Dumbbell Goblet Reverse Lunge (16 reps alternating sides, 8 per side, dumbbell held at chest)
• Carry: Farmer’s Carry (200 feet total, dumbbells totaling 50% of bodyweight, e.g., 50 lbs per hand for a 200-lb person)
• Notes: Aim for 2–3 rounds with minimal rest between exercises.
Circuit 3: Advanced
• Push: Alternating Dumbbell Flat Chest Press (8 reps per side, moderate weight)
• Pull: Pull-Up/Chin-Up (Max reps minus 1–3, e.g., if max is 5 pull-ups, do 2–4 per set)
• Lower: Single-Sided Dumbbell Front Rack Squat (8 reps per side, moderate weight)
• Carry: Farmer’s Carry (200 feet total, dumbbells totaling 75–100% of bodyweight, e.g., 75–100 lbs per hand for a 200-lb person)
• Notes: Complete 3–4 rounds with minimal rest for a high-intensity workout.
Tips for Success
• Warm-Up: Perform 5–10 minutes of light cardio and dynamic stretches before starting.
• Form First: Prioritize proper form to prevent injury, especially with heavier weights or carries.
• Progress Gradually: Increase weight, reps, or rounds as you gain strength and confidence
Sample Circuit #1-Beginner
1. Machine Chest Press 8-12 Repetitions at light to moderate weight.
2. Seated Machine Row 8-12 Repetitions at light to moderate weight.
3. Bench Sit and Stand (Squat) 8-12 Repetitions with no additional weight or light med ball held to chest.
4. Farmer’s Carry 50 feet down and back with dumbbells totaling 20% of bodyweight. i.e 200 lb. client carries 20 lbs. in each hand.
-If you are new to exercising/the gym complete one round with adequate rest in between exercises.  Goal will be to limit rest in between exercises as you become more fit.  Ideally we are finding weights and rep ranges that can be completed in full sets with minimal rest in between exercises. 
Sample Circuit #2-Moderate
1. Dumbbell Flat Bench Chest Press 8-15 Reps at moderate weight
2. One Arm Dumbbell Row 8-15 Reps/side at moderate weight
3. Dumbbell Goblet Reverse lunge 16 reps alternating sides (8/each) w/ dumbbell held at chest
4. Farmer’s Carry 200 feet total with dumbbells totaling 50% of bodyweight. i.e. 200 pound client carries 50 lbs. in each hand.
Sample Circuit #3-Advanced
1. Alternating Dumbbell Flat Chest Press 8/each
2. Pull-up/Chin-up Take your max set of pull-ups and reduce by 1-3 reps. i.e Can do 5 pull-ups fresh, does 2-4 in the circuit.
3. Single sided dumbbell front rack squat 8/each at moderate weight
4. Farmer’s Carry 200 feet total with dumbbells totaling 75-100% of bodyweight. i.e. 200 pound client carries 75-100 lbs. in each hand.