Intense 30 Minute Muscle Building Superset Workout

Brad Borland
Written By: Brad Borland
June 27th, 2014
Updated: December 30th, 2014
71.2K Reads
Maximize the 4th of July weekend by building muscle in minimal time. This intense 3 workout series by Brad Borland focuses on supersets and brief 30 minute workouts.

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Ah, the holiday weekend. For most of America it’s a time to grill, chill and partake in a few libations. For others, like you, it’s a time to take advantage of – to catch up on a little training, maybe do something a little different to shock a little growth and fat burning in your physique. Why waste those precious extra days by getting inactive, lethargic and downright lazy. Use your time wisely and kick start something in the meantime. Need a quick, short program in a pinch? Read on.

The holiday weekend doesn’t have to be an extension of your current routine; it can be looked at as an opportunity for something unorthodox and unique. Seriously, what good will it do for you to hit your shoulders, arms or some other singular body part over an extended weekend? Little to nothing.

The short program below will require a few thoughts outside the box.

  1. You will perform three consecutive training days at 30 minutes per session.
  2. The entire workout will consist of supersets to use your time efficiently as possible.
  3. Day 1 will be an upper body day, Day 2 will be lower body and Day 3 will be full body.
  4. Supersets will be performed back-to-back with little to no rest. Only after the entire series of supersets are completed for a pairing will you rest for a specified amount of time.
  5. This is by no means a green light to take it easy – push yourself, apply intensity and focus just like any other workout.
  6. Don’t be mentally concerned with volume or body part specialization. Just get in, get at it and get out.

The general warm-up

Perform the following dynamic warm-up for one round before each session:

  • Walking lunge – 15 steps each leg (30 total)
  • Push-up – 15 reps
  • Jump squat – 10 reps
  • Inverted row – 10 reps
  • Bicycle crunch – 15 reps
Day 1
Upper Body
Exercise Warm-Up Sets Work Sets Rest (Seconds)
Incline dumbbell press 1x12 3x6-8 1 minute after all supersets
Two-arm dumbbell row 1x12 3x6-8  
Decline, floor, incline push-up series   3 x as many as possible 1 minute after all supersets
Wide-grip pull-up   3 x as many as possible  
Dumbbell upright row 1x12 3x12 1 minute after all supersets
Dumbbell shrug 1x12 3x12  
Dumbbell curl 1x12 3x12 1 minute after all supersets
Lying dumbbell extension 1x12 3x12  
Crunches   3x15  
Leg raises   3x15  
Day 2
Lower Body
Exercise Warm-Up Sets Work Sets Rest (Seconds)
Bulgarian split squat 1x12 3x10 1 minute after all supersets
Dumbbell Romanian deadlift 1x12 3x10  
Barbell front squat   3x8 1 minute after all supersets
Reverse lunge   3x8  
Leg press calf raise 1x12 3x15  
Calf stretch 1x12 3x15  
Bicycle crunch   3x15  
Plank   3x15  
Day 3
Whole Body
Exercise Warm-Up Sets Work Sets Rest (Seconds)
Leg extension 1x12 3x15 1 minute after all supersets
Seated leg curl 1x12 3x15  
Barbell bench press 2x12 3x12 1 minute after all supersets
Reverse-grip chin-up 2x12 3x12  
Seated dumbbell side lateral raise   3x15 1 minute after all supersets
Bent-over dumbbell lateral raise   3x15  
Barbell curl   3x15 1 minute after all supersets
Parallel bar dip   3x15  
Floor crunch   3x15  
Seated calf raise   3x15  


Posted on: Thu, 10/08/2020 - 17:07

Het Brad !
Can i do cardio to another days?
Which supplement can I take for fat loss and build muscle?

Posted on: Tue, 12/10/2019 - 20:55

That's a very a good workout because it saved time. Can it be done for a few months ?
For warm up I usually do 10 minutes brisk walk and dynamic stretching before workout. Is the general warm up suggested absolutely necessary and can I do my usual warm up instead ?

Posted on: Sun, 08/03/2014 - 14:47

I really like this workout because of the time it saves. I was wondering could I continue to use this workout for a 30 day period? Also would this workout be okay for someone in Law enforcement? If not which program would you suggest?

Posted on: Wed, 07/02/2014 - 20:18

Reverse-grip chin-up... Pull-Ups?

Posted on: Sun, 06/29/2014 - 15:47

Is this program for those after a 2-month interval can be helpful and can recommend it?