7. Circuit Training for Muscle Growth

Frequency: 3 days per week

Circuit 1: Full Body

1. Barbell Squats – 3 sets of 10-12 reps

2. Push-Ups – 3 sets of 12-15 reps

3. Pull-Ups – 3 sets of 8-10 reps

4. Dumbbell Lunges – 3 sets of 10-12 reps (each leg)

5. Plank – 3 sets of 1 minute

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Circuit 2: Upper Body Focus

1. Bench Press – 3 sets of 8-10 reps

2. Bent Over Rows – 3 sets of 8-10 reps

3. Dumbbell Shoulder Press – 3 sets of 10-12 reps

4. Dumbbell Bicep Curls – 3 sets of 10-12 reps

5. Tricep Dips – 3 sets of 10-12 reps

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Circuit 3: Lower Body Focus

1. Deadlifts – 3 sets of 8-10 reps

2. Leg Press – 3 sets of 10-12 reps

3. Romanian Deadlifts – 3 sets of 10-12 reps

4. Calf Raises – 3 sets of 15-20 reps

5. Russian Twists – 3 sets of 20 reps