Circuit, 3 days
The same five-movement circuit three times a week: goblet squats, push-ups, dumbbell rows, burpees and planks. Rests are short, and the point isn’t the weight but getting through the rounds faster with the same form.
Five movements back to back with short rests, 3 rounds. Keep the pace, not the weight.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Dumbbells |
3 × 8–12 | 105 s |
| Push-ups Bodyweight |
3 × 10–20 | 90 s |
| One-arm dumbbell row Dumbbells |
3 × 8–12 | 105 s |
| Burpees Bodyweight |
3 × 8–15 | 90 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Anyone who cares more about overall fitness and conditioning than a maximal lift, and who is short on time: a session takes about half an hour.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Time all of your rounds. When three rounds feel easy, add a fourth or pick up a heavier dumbbell for the squats and rows.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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