3 Day Full Body Workout for Busy People

Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins.

Workout Summary

Build Muscle
Full Body
6 weeks
30 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload 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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help building muscle? Take our FREE 5-part email Muscle Building Course!

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

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.

4 Comments+ Post Comment

No Profile Pic
Posted Thu, 09/26/2019 - 19:55
Ryan Cherry

The last workout is just upper body?

No Profile Pic
Posted Fri, 09/27/2019 - 14:56

Hi Ryan,

Semantics lol. You're right, but there's no need to add a lower body workout in there unless you want to.

No Profile Pic
Posted Mon, 03/09/2020 - 07:06

Hello Josh ,
what A1 and A2 means ?
Sorrry :)
Kind regards,

No Profile Pic
Posted Mon, 03/09/2020 - 14:48

Hi Livio,

They are supersets.