Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout30 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
What’s the most common excuse people have when asked if they work out?
It usually relates to a lack of time.
So today, we’re going to outline a few workouts someone with a busier schedule can do.
If you’re someone who is always on the go, has a lot of work or familial obligations, or simply just wants to spend less time in the gym – these workouts are going to be for you.
Each workout will be a full body routine. Full body workouts tend to have the best return on your time invested. You’ll be able to stimulate a lot of muscles and burn a lot of calories in the process.
All 3 workouts listed are ones that you can take with you on the go, involving limited equipment. And you don’t necessarily have to do these in order or each week.
If one week, you’re on the road and one of the listed workouts better fits your needs – go with it. So long as you are getting the 3 days in each week, you’ll see the results you are hoping for.
Since time is an issue, we’ve also tried to make each workout last approximately 30 minutes.
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Day 1: Full Body Workout for Busy People
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6 |
| Chin Ups | 3 | 6 |
| A1. Dumbbell Row | 4 | 10 |
| A2. Push Up | 4 | 12 |
| Lateral Raise | 3 | 8 |
| B1. Sit Up | 3 | 20 |
| B2. Reverse Crunch | 3 | 20 |
Day 2: Full Body Workout for Busy People
| Exercise | Sets | Reps |
|---|---|---|
| A1. Bodyweight Squat | 4 | 12 |
| A2. Reverse Lunge | 4 | 12 |
| A3. Bodyweight Glute Bridge | 4 | 12 |
| Dumbbell Bench Press | 3 | 6 |
| B1. Dumbbell Stiff Leg Deadlift | 4 | 12 |
| B2. Dumbbell Step Up | 4 | 12 Each |
| Dumbbell Row | 4 | 8 |
| C1. Bicycle Crunch | 4 | 22 Each |
| C2. Oblique Crunch | 4 | 12 Each |
Day 3: Full Body Workout for Busy People
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shoulder Press | 4 | 8 |
| A1. Front Delt Raise | 3 | 12 |
| A2. Rear Delt Raise | 3 | 12 |
| Chin Up | 4 | 8 |
| Dumbbell Incline Bench Press | 4 | 10 |
| Pull Up | 3 | 10 |
| Plank | 3 | 60 Secs |
| Mountain Climbers | 3 | 60 Secs |
Conclusion
I know what you’re thinking. There’s not a whole lot of arm work. There’s no cardio recommended. And some body parts seem to not get a lot of attention.
But, when you’re a busy person, it’s more about maximizing your time in the gym and each one of these workouts does just that.
So, if you want to benefit from resistance training but don’t have more than 30 minutes to commit to the gym 3xs per week, these workouts are going to help you maximize what little time you do have.
The workouts themselves can be performed for up to 6 weeks. At that point you may want to consider changing things up and focusing on other lifts and/or body parts.
21 Comments
How long of a rest period between exercises and between sets do you recommend - especially to keep this to half an hour.
45 seconds, 60 max.
What does the (A,B, C) mean?
Those mean you are to do supersets or trisets, depending on the number of exercises lettered.
Do Exercise A, then Exercise B with no rest, then Exercise C with no rest. Take your break after Exercise C, then start over the same way. If there are only two exercises, rest after the second.
Thanks for the info!
salut par quoi remplacer cet exercice merci Bodyweight Glute Bridge
Bonjour, Frederic. Vous pouvez le remplacer par sumo goblet squat. De rien. Merci pour la lecture M&S!
For those that need translation, he asked what to replace the glute bridge with, and I suggested the sumo goblet squat.
thanks !!!!
Hi this looks like a great workout split question though, I’m trying to build more endurance into my training is it still ok to do 2 full body workouts from this program and my other 3 days more cardio?
Hi, Jillian. You can do that. The three workouts would help with endurance as well, especially if you keep the rest periods short. Whichever way you choose, keep us posted on how you progress.
Great workout.
Will this workout be suitable for intermediate bodybuilders who are short on time ?
Monica-
Absolutely. The supersets written within the program really help you get the most "bang for your buck" to maximize gym time, as well.
Hey josh !
Tanks for this routine.
Can I Chong pull up with wide grip pull down and squat with another exercise ?
Have you nothing meal plan for this program focus for fat loss ?
Hey Emanuel - yes you can switch pull ups for pull downs. Is there a reason you're wanting to switch out squats?
Tanks for your answer
I have backache
Body weight I can do but weight squat is hard for me
For the barbell squat on Day 1, you can do bodyweight squats for 12 reps, lunges, or Bulgarian split squats.
The last workout is just upper body?
Hi Ryan,
Semantics lol. You're right, but there's no need to add a lower body workout in there unless you want to.
Hello Josh ,
what A1 and A2 means ?
Sorrry :)
Kind regards,
Livio.
Hi Livio,
They are supersets.