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Shaun's 30 Minute Workout Split Routine

Average: 4 (48 votes)
4 5 48
A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:

Workout Description

This is a 5 day muscle building split designed so that each workout can be completed in around 30 minutes max for those who are pushed for time or workout during lunch.

Daily Workout Schedule:

Monday - Legs
Legs
Exercise Sets Reps
Squat 5 8-10
45 Degree Leg Press superset w/ Leg Extension 3 12
Stiff Leg Deadlift 3 10
Leg Curl (Drop sets) 3 10
Tuesday - Chest and Calves
Chest
Exercise Sets Reps
Barbell Bench Press 4 8-10
Incline Dumbbell Bench Press superset w/ Incline Dumbbell Flys 4 10
Pec Dec (Drop set on third set) 3 10
Calves
Exercise Sets Reps
Seated Calf Raise 4 8-10
Wednesday - Shoulders
Shoulders
Exercise Sets Reps
Seated Barbell Press 4 10
Dumbbell Lateral Raise (Drop set on last set) 3 10
Cable Reverse Fly 3 10
Thursday - Back
Back
Exercise Sets Reps
Lat Pull Downs 4 10
Machine Row (Low rows) 4 10
Reverse Grip Lat Pull Downs (Drop sets) 3 10
Barbell Shrug Superset w/ Bent Over Row 4 10
Friday - Arms
Triceps
Exercise Sets Reps
EZ Bar Skullcrushers 3 10
Cable Tricep Extensions 3 10
Reverse Grip Cable Tricep Extensions (Drop sets) 3 12
Biceps
Exercise Sets Reps
EZ Bar Preacher Curls 4 10
Standing Hammer Curl (Drop sets) 3 10

Saturday and Sunday - Rest Day

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    Average: 4 (48 votes)
  • About The Author
    Shaun started training seriously in 2006. Using the knowledge gained from Muscle and Strength, he has packed on the muscle and dropped his body fat %.
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Comments (78)

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richie larkin
Posted Sat, 05/08/2010 - 07:33

Hi
This is exactly the workout I have been looking for.I have a spare half an hour every day but i dont have access to a gym. I have loads of benches and free weights at home so could I alter the routine to suit the equipment I have? Do I use the maximum weight I can lift in each exercise? I have been doing my own workouts for 2 years ,4 days a week for about halfan hour. I achived good results at first but the last 6 months I seem to be after hitting the wall with minimal results. Ive tried different exercises and sets but I just cant get the burn I used to. Its getting disheartening and am looking for help. Do you suggest suppliments , I take protein so maybe something with it or instead of it. Any advice would be greatly appreciated. Thanks

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Steve
Posted Sat, 05/08/2010 - 08:29

Definitely use the exercises you can, and always push for more weight. progression is instrumental in muscle gains. Lack of results generally comes from a poor diet and a lack of focus on progression of weight.

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jeff
Posted Tue, 05/11/2010 - 19:10

Hi
I love this workout. Ive been doing this workout for a month now an I'm getting great results. My only concern is when I hit that wall should I increase my weight to get better results or should I switch up some of the exercises? I'm a bouncer at a night club an I'm very concerned about me losing strength as well. I used to play collegiate football an I used to lift heavy but I do not wish to lift heavy any more because it was bad on my joints will this workout help me get stronger?

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Steve
Posted Wed, 05/12/2010 - 08:59

I wouldn't rush into more strength. I would consider trying to progress slowly, but not aggressively regarding adding weight. A slow progression will at least allow your body to gradually adapt to the load.

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jeremy
Posted Sat, 05/29/2010 - 08:37

i need help. i am 18 yrs old and have been lifting for 6 months now. i have seen pretty good gains in strength. but i want my muscles to show more i want to look more ripped while having muscles. i have been doing isolation exercises, which i am starting to realize probably isnt the best for me. i usually do chest one day, tris one day, bis one day, shoulders and back one day and legs one day with 2 rest days. i need a workout routine to get me ripped while having muscles that are big and show. plaese help

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Steve
Posted Sun, 05/30/2010 - 13:07

It is nearly impossible to gain muscle and lose fat (get ripped) at the same time. Isolation exercises are not the best for cutting. To hold muscle while cutting you need to give the body a reason to hold on to muscle, and this generally requires training with heavy compound lifts.

Gaining muscle requires eating more. Cutting fat requires eating less. If you want muscle you would be better off training for a year or two and eating big.

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Denis
Posted Tue, 06/08/2010 - 08:01

Great workout i have been doing for 2 weeks now and love it. It is great for the amount of time I have during lunch, my only comment is where are the ab workout. I have added them in my leg and shoulder days and it complete the program really weel.

Thanks

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Jeff
Posted Fri, 06/11/2010 - 18:24

Is it possible to get bigger an use cardio as a means of getting cut

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Steve
Posted Sat, 06/12/2010 - 20:29

It's very difficult to gain muscle and lose fat at the same time. Gain muscle requires eating more then it takes to main weight.

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JP
Posted Thu, 07/01/2010 - 15:50

I think this is one of the best work out I have ever done. I have been doing this workout for three n a half months
and the results are amazing. I'v put on 15 pounds of muscle and I feel great. I also added a few extra exersises in the routine as well. Once again GREAT workout!!

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David
Posted Tue, 08/21/2012 - 22:44

Are you doing any cardio with this? And when and what kind of ab work are you doing? Thanks!

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Colin
Posted Fri, 09/10/2010 - 11:12

I am currently using this workout routine, and I am seeing results. But I am impatient and want to see more or faster results. I do the workout in the morning and If I pushups (4 to 8 set of 25) at night will this effect my rest time for the muscles that I worked out that day. And will effect the muscles that will be worked out in the next day's workout? Thanks.

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Steve
Posted Mon, 09/13/2010 - 08:53

Hi Colin,

It definitely could impact your strength. Remember that more often isn't better. Muscles need time to repair and rest to grow.

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jeff
Posted Tue, 09/14/2010 - 21:09

how would you adjust this workout to be a strength builder

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Steve
Posted Thu, 09/16/2010 - 09:39

Hi Jeff,

By constantly pushing yourself. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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Shaun
Posted Fri, 09/24/2010 - 03:18

Post your questions

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jeff
Posted Thu, 10/07/2010 - 16:30

What is the difference between increasing strength and building muscle?

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Shaun
Posted Mon, 11/01/2010 - 11:21

Hi

You will always achieve strength from a muscle building routine and vice versa, however certain routines are designed for maximum strength gains or maximum muscle gains.

Building muscle will focus on good form and a rep range between 6-12. Strength training will focus on lifting maximum weight, and this will be for low reps.

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jeff
Posted Mon, 11/01/2010 - 04:46

how could you make this a 3 day workout

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Shaun
Posted Mon, 11/01/2010 - 11:22

I have some 3 day work outs posted, take a look at them along with the many others available on the site designed specifically for 3 days.

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Rezwan
Posted Sun, 11/21/2010 - 02:40

Hello Steve,
What is the alternate of cable reverse fly? we dont have that machine in our gym

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Shaun
Posted Mon, 11/22/2010 - 04:48

Hi

Dumbbell reverse fly would do the job.

Sit on the end of a bench with a dumbbell in each hand, put your legs together and out to the front then hold the dumbbells underneath your legs. Lean your back forward and extend your arms out squeezing your shoulder blades together at the top. Take a look at the exercise video section to see this exercise.

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brandon
Posted Fri, 12/10/2010 - 22:38

wheres the abs routine in this workout plan?

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Shaun
Posted Thu, 12/16/2010 - 03:20

There is no abs routine in this workout plan, I would suggest adding in 2 days for abs, one focusing on weighted abs and one focusing on lower abs ie leg raise exercises. You can find ab exercises in the workout videos section.

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Mondy Barrera
Posted Sun, 01/16/2011 - 00:22

Hello,

An observation for a possible video correction:

On Thursday Back Day:
Barbell Shrug Superset w/ Bent Over Row

The Bent Over Row video link shows the Reverse Grip Lat Pull Downs (Drop sets) as a video example... just wanted to give you a heads up if this is incorrect...

If I am incorrect I apologize, but I use the video examples because I am a beginner and figured, i would at least mention it.

looking like a great routine...

mondo2658

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Steve
Posted Tue, 01/18/2011 - 08:41

Corrected. Thanks!

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rory
Posted Sun, 01/23/2011 - 14:42

hi steve wen u say drop set do u mean keeping dropping weight til u fail or just no rest between sets

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Shaun
Posted Tue, 01/25/2011 - 03:17

Hi

Yes a drop set is where you lower the weight and do another set without rest.

eg. 50kg x 10 / 30kg x 10 / 15kg x 10 <- 3 sets completed straight after each other without rest.

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rory
Posted Tue, 01/25/2011 - 12:00

thought so thanks shaun

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joe
Posted Wed, 02/02/2011 - 17:10

hi im 15 years old i would like to know some ways to put on muscle and gain weight quickly.Also i have a gym membership so i can do all your workouts do you think they will be good for me?

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Shaun
Posted Wed, 02/09/2011 - 03:27

Hi

My work outs will help you to gain muscle yes, if you are new to training then you need to start with a beginner routine.

Your diet is key to building muscle, more so than what you do in the gym.. if you're not making gains you probably need to look at your diet.

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Nick
Posted Tue, 03/15/2011 - 01:01

What are the differences of a drop set and a super set and also what are the advantages?

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Nick
Posted Tue, 03/15/2011 - 14:21

In the incline dumbbell press/incline dumbbell flys superset (as well as the barbell shrug/bent over row), is it 4 of each or 4 in total? I tried it today with 3 of each and that was pretty intense. Especially for my shoulders. And wouldn't it be better with back on wednesdays and shoulders on thursdays in stead of the other way around? I'm just thinking of fatigued arms after the back workout and then having arms the next day?

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Shaun
Posted Fri, 03/18/2011 - 04:58

A drop set is completing multiple sets of the same exercise without rest between the sets, you will drop the weight for each set. A superset is completing 2 different exercises with no rest in between.

EG DROP SET
DB BENCH PRESS
2x20kg 10 reps then 2x15kg 10 reps then 2x10kg 10 reps <- no rest in between the sets, you would generally not repeat this, it would count as 3 sets.

EG SUPERSET
DB BENCH PRESS 2x10kg 8 reps then DB FLYES 2x6kg 10 reps <- no rest in between these sets... this is one set, then you rest, then repeat.

It is 4 of each, I presume that you have been training seriously for at least a couple of months? If it causes discomfort then stop doing the exercise.... if it's just your muscles aching then man up.

It is better to work arms after back day not before. This is a routine designed for those with limited time, if you have more than half an hour to spare then I would not be working arms on a separate day.

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Sean Helmuth
Posted Tue, 03/22/2011 - 09:41

I used to work out all the time I'm 30 years old now and I lost what I had how can I start getting healthy again and put mucle back on my body along with weight

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Shaun
Posted Wed, 03/23/2011 - 04:30

Ofcourse you can! Get your diet sorted and pick a good routine and you will be on your way..

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Cameron Cordell
Posted Tue, 03/29/2011 - 21:35

Whats a good diet? Im 16 and needing to get a six pack and get alot of tone. What diet do you suggest?

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Shaun
Posted Sun, 04/03/2011 - 16:12

Hi

You can take a look in the nutrition section for diet advice and sample diets and I have posted my diet up a few times in my work out log over on the forum.

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russycarps
Posted Fri, 04/01/2011 - 10:09

Shaun - great workout. I'm packing on some nice lean muscle mass.

Couple of quick questions:

1. If for any reason I miss a day out, is it better to skip that muscle group for the week and rigidly stick to the plan, or should I just do it the next day, ie say I miss the gym on monday, should I then do legs tuesday, or skip legs for the week and do chest on tuesday as per the plan?

2. How important is the order of each specific exercise each day, ie for back is it much better to do lat pull downs followed by machine row etc or does it not really matter at all.

Cheers

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Shaun
Posted Mon, 04/04/2011 - 09:32

Hi

Glad you are seeing results,

If you miss one day I would try and get it in there before the end of the week, so push everything back a day or work on the planned off day.

It is important and I have designed the routine with this in mind, having said that the example you use is an example of where it's not so important, on back day you could train upper back first followed by your lat exercises if you wanted to.

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jeff
Posted Fri, 04/01/2011 - 15:47

Hey I was wondering what should I do if Im getting all the reps when I work out?

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Shaun
Posted Mon, 04/04/2011 - 09:33

Hi

If you hit the reps with good form then it's time to use heavier weight.

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Harsha
Posted Tue, 04/05/2011 - 09:01

Great workout. I keep switching workouts but i think i am gonna stick with this. One question though. My right arm seems to be stronger and lift weights better. Is something wrong?

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Harsha
Posted Wed, 04/06/2011 - 09:35

My right arm seems stronger. Anything wrong? I am right handed and i have muscle soreness also.

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Shaun
Posted Mon, 04/11/2011 - 03:20

This is normal for people new to training, you need to try and even it out though. To do this use dumbbells, always start with your weaker arm and never do extra reps on the stronger arm.

Muscle soreness is normal.

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jeff
Posted Wed, 04/13/2011 - 14:43

Hey I've been doing this workout for a while I was wondering how long are you suppose to do this routine?

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Shaun
Posted Mon, 04/18/2011 - 03:23

Hi

I would take a rest week after about 12 weeks, you can continue using the routine until you stop seeing gains.

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mike
Posted Wed, 04/13/2011 - 15:34

great work out! ..to be most effective, how much rest time between sets? say 30 secs to 1 min doing some ballistics stretching?

-cheers, Mike

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Shaun
Posted Mon, 04/18/2011 - 03:23

Hi, I would use rest times of around 1 minute.

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Lem
Posted Wed, 04/13/2011 - 22:06

I've been having good progress with this workout and it's been a lot of help. So, thank you.

I do have a question, I know you said that the order is important, But I've been having some problems, especially on Legs (Mon). By the time I am done with the squats, press & extension, my legs are s weak and shaky I cannot keep them still enough to perform a solid stiff-leg deadlift. Would it be better for me to switch the deadlift and make it first/second or would it be better to try something else?

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