by Murshid Akram Tags Muscle Building, Workout Routine
Staying fit, strong, and healthy has always been one of my priorities, but sometimes I couldn’t get enough time to work on my fitness. But being a fitness enthusiast and working in the fitness industry, maintaining my physique is crucial for me.
That’s why I’ve created various workout routines for myself to maintain my mass and strength and followed the one that fits into my lifestyle.
Recently, I’ve been doing a 30 Minute Full Workout at Gym, four times a week. I’ve created this routine in a way that I can train my every muscle group at least twice a week and keep improving my strength, endurance, and muscles.
If you also want to develop your fitness but have a limited time, this gym workout plan can be convenient for you.
All it requires is thirty minutes of time and access to the weights and equipment.
Contents show
Program Summary
| Routine Type | Full Body |
| Program Goal | Build Muscles and Strength |
| Workout Type | Strength Training at Gym |
| Frequency | 4 days/week |
| Program Duration | 8-12 weeks |
| Workout duration | 30 minutes/session |
| Workout Level | Beginner to Intermediate |
| Target Gender | Male and Female |
| Alternate Plan | Beginner 30-Minute Gym Workout |
Other information about the program:
- I’ve primarily incorporated compound exercises in this routine which are excellent for targeting several muscles at once.
- I’ve included most exercises for large muscles, such as the chest, back, quads, and shoulders. Working on these muscles also ensures you’ll get good work in your small muscles, like the biceps, triceps, and calves.
- Whether you train two times or five days a week, keep following the routine day-wise.
- It’s best to perform somecardio exercisesfor five minutes at least to get your heart rate up and increase oxygen flow before lifting heavy. For example, you can run on the treadmill, do some bodyweight aerobic exercises, or lift light weights.
I’ve also attached a pdf of this workout routine at the bottom of this article so that you can download and keep it handy.
30 Minute Full Body Workout at Gym to Build Muscle
Day 1
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3 minutes | 2-min |
| Push-ups | 10 x 2 | 1-min |
| DB Front Squat | 10 x 2 | 1-min |
| Military Press | 10 x 2 | 2-min |
| Unilateral Row | 10 x 2 | 1-min |
| Plank | 30-sec | – |
Day 2
| Exercise | Reps | Rest |
|---|---|---|
| Cycling | 3 minutes | 2-min |
| Off Block Deadlift | 8 x 2 | 2-min |
| Front Lat Pulldown | 12 x2 | 2-min |
| Incline Bench Press | 12 x 2 | 2-min |
| Side Delt Raises | 12 x 2 | 2-min |
| Rope Pushdown | 12 x 2 | 1-min |
Day 3 – OFF
Day 4
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Bar Dips | 10 x 2 | 2-min |
| Leg Press | 15 x 3 | 2-min |
| Arnold Press | 10 x 2 | 2-min |
| Seated Cable Row | 12 x 2 | 2-min |
| EZ Bar Biceps Curl | 12 x 2 | 2-min |
Day 5
| Exercise | Reps | Rest |
|---|---|---|
| Flat Bench Press | 12 x 2 | 2-min |
| Dumbbell Lunges | 12 x 2 | 2-min |
| Lateral Raises | 12 x 2 | 2-min |
| Bar Pushdown | 12 x 2 | 2-min |
| Bent-over Row | 12 x 2 | 2-min |
| Treadmill | 5 minutes | – |
Day 6 – OFF
Day 7 – OFF
Day 8
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Back Squat | 15 x 3 | 2-min |
| Front Lat Pulldown | 12 x 2 | 2-min |
| Dumbbell Pullover | 12 x 2 | 2-min |
| DB Reverse Fly | 12 x 2 | 2-min |
Day 9
| Exercise | Reps | Rest |
|---|---|---|
| Bent-over Row | 12 x 2 | 2-min |
| Incline Bench Press | 12 x 2 | 2-min |
| Lateral Raises | 12 x 2 | 2-min |
| Leg Curl | 12 x 2 | 2-min |
| Pull-up Bar Knee Raises | 10 x 2 | 1-min |
| Cycling | 5-min | – |
Day 10 – OFF
Day 11
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Chinups | 10 x 2 | 2-min |
| Leg Press | 15 x 2 | 2-min |
| Arnold Press | 10 x 2 | 2-min |
| Pec Deck Fly | 12 x 2 | 2-min |
| Seated Row | 12 x 2 | 2-min |
Day 12
| Workout | Sets | Rest |
|---|---|---|
| Lunges | 15 x 2 | 1-min |
| Bar Dips | 10 x 2 | 2-min |
| Lat Pulldown | 15 x 2 | 2-min |
| Incline DB Bench Press | 15 x 2 | 2-min |
| Dumbbell Lateral Raises | 15 x 2 | 2-min |
| Treadmill | 5-min | – |
Day 13 – OFF
Day 14 – OFF
Day 15
| Workout | Sets | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Back Squat | 15 x 2 | 2-min |
| Pushups | 10 x 2 | 2-min |
| Seated Row | 15 x 2 | 2-min |
| Reverse Pec Deck Fly | 15 x 2 | 2-min |
| Dumbbell Curl | 15 x 2 | 2-min |
Day 16
| Workout | Sets | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Deadlift | 10 x 2 | 2-min |
| Flat Bench Press | 10 x 2 | 2-min |
| Pec Deck Fly | 15 x 2 | 2-min |
| Bent-over Row | 10 x 2 | 2-min |
| Leg Curl | 15 x 2 | 2-min |
Day 17 – OFF
Day 18
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3 minutes | 2-min |
| Lat Pullover | 10 x 2 | 1-min |
| Military Press | 10 x 2 | 2-min |
| One-arm DB Row | 10 x 2 | 1-min |
| Lateral Raises | 10 x 2 | 2-min |
| Plank | 60-sec | – |
Day 19
| Exercise | Reps | Rest |
|---|---|---|
| Push-ups | 10 x 2 | 1-min |
| Back Squat | 10 x 2 | 1-min |
| Military Press | 10 x 2 | 2-min |
| One-arm DB Row | 10 x 2 | 1-min |
| H2L Chop | 30-sec | – |
| Cycling | 3-min | 2-min |
Day 20 – OFF
Day 21 – OFF
Day 22
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3 minutes | 2-min |
| Off Block Deadlift | 8 x 2 | 2-min |
| Front Lat Pulldown | 12 x2 | 2-min |
| Incline Bench Press | 12 x 2 | 2-min |
| Lateral Raises | 12 x 2 | 2-min |
| Rope Pushdown | 12 x 2 | 1-min |
Day 23
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Bar Dips | 10 x 2 | 2-min |
| Leg Press | 15 x 3 | 2-min |
| Arnold Press | 10 x 2 | 2-min |
| Seated Cable Row | 12 x 2 | 2-min |
| EZ Bar Biceps Curl | 12 x 2 | 2-min |
Day 24 – OFF
| Exercise | Reps | Rest |
|---|---|---|
| Flat Bench Press | 12 x 2 | 2-min |
| Dumbbell Lunges | 12 x 2 | 2-min |
| Pec Deck Fly | 12 x 2 | 2-min |
| Lat Pullover | 12 x 2 | 2-min |
| Bent-over Row | 12 x 2 | 2-min |
| Treadmill | 5 minutes | – |
Day 25
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Back Squat | 15 x 2 | 2-min |
| Military Press | 12 x 2 | 2-min |
| Lateral Raises | 12 x 2 | 2-min |
| DB Reverse Fly | 12 x 2 | 2-min |
| Leg Curl | 12 x 2 | 1-min |
Day 26
| Exercise | Reps | Rest |
|---|---|---|
| Treadmill | 3-min | 2-min |
| Chinups | 10 x 2 | 2-min |
| Leg Press | 15 x 2 | 2-min |
| Incline DB Press | 10 x 2 | 2-min |
| Bar Dips | 12 x 2 | 2-min |
| Seated Row | 12 x 2 | 2-min |
Day 27 – OFF
Day 28 – OFF
Day 29
| Workout | Sets | Rest |
|---|---|---|
| Chinups | 15 x 2 | 1-min |
| Deadlift | 10 x 2 | 2-min |
| Bar Dips | 15 x 2 | 2-min |
| Pushups | 15 x 2 | 2-min |
| Calf Raises | 15 x 2 | 2-min |
| Treadmill | 5-min | – |
Day 30
| Exercise | Reps | Rest |
|---|---|---|
| Cycling | 3 minutes | 2-min |
| Deadlift | 8 x 2 | 2-min |
| Front Lat Pulldown | 12 x2 | 2-min |
| Incline Bench Press | 12 x 2 | 2-min |
| Lateral Raises | 12 x 2 | 2-min |
| Rope Pushdown | 12 x 2 | 1-min |
Download Full Body 30 Minute Gym Workout PDF
Monthly-30-minute-gym-workout-planDownload
Frequently Asked Questions (FAQs)
Are 30 minutes enough for a full body workout?
Thirty minutes isn’t sufficient to get a decent workout, but it is good enough to hit your entire body. To get the most out of your thirty minutes of training, you should follow a workout plan that focuses primarily on compound lifting and large muscle groups.
Is a total body workout plan effective?
A study has shown that total body workouts and split routines produced almost similar results when training each muscle group twice per week. So, total body workout training is an excellent way to build strength, muscle, and endurance, especially for those who have limited time.
I’m a beginner; can I do this?
Yes! Whether you’re a male or female, the full body workout routine is suitable for all fitness enthusiasts, from beginners to intermediate. I’ve included primarily fundamental muscle and strength building exercises, so even if you’re starting your workout journey, you can begin with this 30-minute gym workout plan.
Can I use this plan to lose weight?
No. I’ve created this workout plan to build muscle. However, if you want to increase your fat loss, you can combine this thirty minutes strength workout with thirty minutes of cardio.
Some exercises are challenging; what should I do?
You can adjust the plan according to your need. For example, you can replace exercises, increase or decrease reps, sets, rest time, and overall workout duration.
