MUSCLEPHARM®
The Reset Strength Circuit
MP Weekly Workout 13
Overview:
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Work through all 6 exercises with 40s on and 20s off
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Rest times: 20s between exercise – 2 min between rounds
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Repeat for 3-4 rounds
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Progressive overload: add 2.5–5 lbs weekly upper, 5-10 lbs lower
Circuit:
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Squat-to-Press (Dumbbells)
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Push-Up with Shoulder Tap
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Deadlift-to-Row (Dumbbells or Barbell)
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Reverse Lunge to Knee Drive
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Plank with Alternating Arm Reach
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Jump Rope or High Knees
Day 1: Reset Circuit A
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Follow the Reset Circuit with slightly heavier weights (push the load).
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End with 5-10 min of core (plank holds, ab rollouts, side planks).
Day 2: Conditioning & Mobility
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20–30 min interval cardio (bike, row, or running sprints).
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Finish with 15 min mobility flow (hips, shoulders, hamstrings).
Day 3: Reset Circuit B
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Same Reset Circuit, but use lighter/moderate weights.
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Push the pace: 45s work / 15s rest.
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Finisher: 4 rounds of jump squats + mountain climbers (30s each).
Day 4: Active Recovery
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20 min light movement (walk, yoga, or cycling).
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Core stability: dead bugs, bird dogs, Pallof press, suitcase carries.
Day 5: Reset Circuit C
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Same Reset Circuit except:
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Explosive squats (jump squats or weighted squat jumps).
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Push-ups to plyo push-ups if possible.
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Swap jump rope finisher for kettlebell swings.
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Day 6: Conditioning Endurance
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30–40 min steady-state cardio (row, jog, or cycle).
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Finish with a mini circuit: plank walkouts, reverse lunges, Russian twists (2-3 rounds).
