Skip to content
FIT FILE FORGESign In

Shared workout · Strength

Hard Full-Body Strength Circuit (45–60)

Time · 55minSteps · 61Shared · Dec 12, 2025

Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →

THE WORKOUT, STEP BY STEP

STRENGTH55min

Hard Full-Body Strength Circuit (45–60)

Hard full-body strength session: warmup, hard sets (2–3 sets of 8–10 reps per exercise) with short rests to maintain difficulty, then cooldown stretching. Use challenging loads with good form; keep transitions tight.

CARDIO

2 min

Jumping jacks (easy-moderate)

INCHWORM

1 min

Inchworms (controlled walkouts)

AIR SQUAT

1 min

Bodyweight air squats (smooth range)

PLANK

45 sec

Plank (brace, breathe)

REST1 min

Transition / set up

3×Sets
BARBELL BACK SQUAT

8 reps

Barbell back squat (hard, controlled) — 8–10 reps

REST1m 15s

Rest (keep it hard but controlled)

3×Sets
BARBELL BENCH PRESS

8 reps

Barbell bench press (hard) — 8–10 reps

REST1m 15s

Rest

3×Sets
ROMANIAN DEADLIFT

8 reps

Romanian deadlift (hard hinge) — 8–10 reps

REST1m 15s

Rest

3×Sets
BARBELL ROW

8 reps

Barbell row (strict) — 8–10 reps

REST1m 15s

Rest

2×Sets
DUMBBELL BULGARIAN SPLIT SQUAT

8 reps

Dumbbell Bulgarian split squat — 8–10 reps each leg

REST1 min

Rest

2×Sets
DUMBBELL SHOULDER PRESS

8 reps

Dumbbell shoulder press (strict) — 8–10 reps

REST1 min

Rest

2×Sets
LAT PULLDOWN

8 reps

Lat pulldown (hard, full range) — 8–10 reps

REST1 min

Rest

2×Sets
CABLE BICEPS CURL

8 reps

Cable biceps curl (strict) — 8–10 reps

REST45 sec

Rest

2×Sets
TRICEPS PRESSDOWN

8 reps

Triceps pressdown (hard squeeze) — 8–10 reps

REST45 sec

Rest

2×Sets
CABLE PULL THROUGH

8 reps

Cable pull-through (hip hinge) — 8–10 reps

REST45 sec

Rest

2×Sets
PUSH UP

8 reps

Push-ups — 8–10 reps

REST45 sec

Rest

STRETCH HAMSTRING

45 sec

Stretch: hamstrings

STRETCH HIP FLEXOR AND QUAD

45 sec

Stretch: hip flexor & quad

STRETCH PECTORAL

45 sec

Stretch: chest/pecs

STRETCH LAT

45 sec

Stretch: lat/upper back

Workout Library

MORE WORKOUTS LIKE THIS

Browse the library →
  • RunningRace-specificDifficulty 3 of 5 — Hard

    Yasso 800s

    Up to 10 × 800 m, equal-time jog recovery

    1 h 15Inspired by Bart Yasso
    Save Send
  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    Seiler 4 × 8

    4 × 8 min at the highest power you can hold for all four, 2 min easy

    1 h 10Inspired by Stephen Seiler
    Save Send

WANT YOUR OWN? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.

Open Forge Plan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.