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BodybuilderBetter Body in 30 minutes!

Not everyone has a ton of time to kill. Some of us have to workout on our lunch breaks or have kids and only have the time they are at dance class or football practice to get our lifts in. I fortunately structure my life around the Iron, but others have balance and perspective and have higher priorities like family and work.

For you responsible adults, I have created a few basic weight approaches which will allow you to get in and out of the gym in 30 minutes.

Now of course 80% is diet and click here for my parent diet article
that hs plenty of hyperlinks to give you everything you need. Just replace the workout in part 2 with one of the workouts below if you only have 30-40 minutes to workout.

Basic workout guidelines:

Every work set (non-warmupset) to failure (failure = loss of control or perfection in form)
All reps to be completed as fast as possible without losing control of the weights.

90 second rest = maximum testosterone release (only fo men)

60 second rest = Growth hormone (GH) release so its ideal for fat burning if your carb free, if you have had carbs prior to your workout there will be no GH release and thus short rest periods are not as useful. however, you may have to decrease your rest time because of your time crunch, but I list the Ideal amount of time, you can always do less resting, more iron crushing.

Total Body Workout (Men’s mass routine)

To work the whole body multiple times per week you have to use low volume, especially if you’re trying to get in and out in 30 minutes! Any more volume you may not recover. All work sets to failure and beyond.

There are 3 total body workouts so you workout every other day, M,W,F or T, Th, S.

Day 1: Squat Day

Squat: 5 sets of 5, 2 minutes rest
Count the warm ups, so 95, 135, 185, 225, 275 would be 5 sets, 1 working set. Each week add another work set and add 5 lbs each side. You don’t need to rest 2 minutes until you’re at your work sets.

Dips supersetted with Upright Rows 3 (only count work sets from now on) x 10

Shrugs superset with Military Press 3 x 10

Skullcrushers superset with BB curl 3 x 10 no rest

Day 2: Rest or HIIT Cardio 15-30 minutes

Day 3: Bench Day

Bench 5×5, sets are pyramided up and at first you count your warm-ups (90 second rest)
so I would do 135, 185, 225, 235, 245. Then the next week I wouldn’t count the 135 and I would add another 2.5 lbs to each side for 250. once I can get 5 with 250, I would just jump from 225 to 250 and then do a final set with 255, eventually its 185, 225, 275, 280, 285 etc.

Leg Press 3 x 8 – 10, 90 second rest (only count work sets)

Bent Row 3 x 8 – 10,

Face Pulls Super setted with Arnold Presses 3 x 10
Overhead 1 Arm Tricep Extensions Supersetted with Hammer Curls 3 x 10

Day 4: Rest or HIIT cardio 15-30 minutes

Day 5: Deadlift Day
Either Russian or Sumo from the floor or Rack Pulls or Romanians, as long as its a heavy dead
5×5, 90 second rest
Again 135, 225, 315, 335, 365 etc. Each week try to get 5 reps on your last set, when you can, now you have to add weight.

Pull Ups 4 x 8-10

Incline Bench 4 x 8-10

Lateral Raise superset with Rear Delt Fly 4 x 12

Alternating Single Arm Preacher Curls Superset with Reverse Pressdown 4 x 12

Leg Extension superset with Leg Curls 3 x 20

 

2 Day Split (Either gender)

Do the lower than the upper, then take a rest day then repeat:

Day 1: Lower
Day 2: Upper
Day 3: HIIT 15-30 minutes or rest
Day 4 = Day 1

Lower Body Workout
Rest 90 seconds for men, 60 for women.

Squats 4 x 12 (Women, target your glutes. Men, target your quads)
Leg press 4 x 12 (same, women glutes, men quads)
Lunges 4 x 12 each leg (again same targeting)
Superset Leg Extension and Leg Curls for men 5 x 20
Superset Glute Abduction and Leg Curls for women 5 x 20

Upper Body Workout

(90 second rest for men 60 for women)

Pull Ups 4 x 12
Bent Row or DB Row or Hammer Strength Row 4 x 8
Incline DB Press 4 x 8
Arnold Press
super set with
Upright Rows Wide 4 x 10
Tricep Pressdown super set with Cable Curls 4 x 10

3 day splits for strength and size

Day 1: Squat Day
Squat 5 sets of 5, 2 minutes rest
Count the warm ups, so 95, 135, 185, 225, 275 would be 5 sets, 1 working set. Each week add another work set and add 5 lbs each side. You don’t need to rest 2 minutes until your at your work sets.

Leg Press 4 x 10, 90 seconds rest
Lunges 4 x 10, 90 seconds rest
Leg Extension superset with Leg Curl 5 x 20, no rest

Day 2: Rest or HIIT Cardio 15-30 minutes

Day 3: Bench Day
Bench 5×5 again sets are pyramided up and at first you count your warmups (90 second rest)
so I would do 135, 185, 225, 235, 245. Then the next week I wouldn’t count the 135 and I would add another 2.5 lbs to each side for 250. once I can get 5 with 250, I would just jump from 225 to 250 and then do a final set with 255, eventually its 185, 225, 275, 280, 285 etc.

Incline Bench 3 x 8 (all rests 90 seconds)
Dips 3 x 8
Military Press superset with Lateral Raise 3 x 10
Close Grip Bench 3 x 8
Skullcrushers supersetted with Pushdowns 3 x 10, no rest

Day 4: rest or HIIT cardio 15-30 minutes

Day 5: Deadlift Day
Either Russian or sumo from the floor or rack pulls or romanians, as long as its a heavy dead
5×5, 90 second rest
again 135, 225, 315, 335, 365 etc. each week try to get 5 reps on your last set, when you can, now you have to add weight.

Pull-ups 3 x 10
Bent Rows or Hammer Rows 3 x 8
Shrugs 3 x 20 supersetted with Upright Rows 3 x 10
EZ Barbell Curl 3 x 10
superset with Hammer Curls 3 x 10, no rest

Big Boy Time: 5 Day Split

Now this is an adult level workout. Try to get this done in 30 minutes, but 45 is more realistic if you want to get your 90 second rest periods.

Day 1: Chest
Cable Crossover 3 x 20 (not to failure)
Incline Bench 20, 15, 12, 10, 8, 6 (failure)
Decline Bench 4 x 8
Flat Dumbbell Fly Superset with Dumbbell Press 4 x 8 each

Day 2: Back
Pull Ups 4 x 8
Bent Rows 4 x 8
Seated Rows 4 x 8
Deadlifts (Russian or Rack Pulls or Romanians) 20, 15, 12, 8

Day 3: Legs
Leg Extension superset with Leg Curls 5 x 15 (not to failure)
Leg Press 20, 15, 12, 10, 8
Squat 20, 15, 12, 10, 8, 6, 4
Lunges 3 x 15 each leg
Standing Calves 4 drop sets of 6, 6, 6
Seated Calves 4 drop sets of 10,10,10,10

Day 4: rest or 15-30 minutes HIIT

Day 5: Shoulders
Military Press 20, 15, 12, 10, 8
Lateral Raises supersetted with Upright Rows 4 x 10
Bent Over Laterals supersetted with Front Raises 4 x 10
Shrugs supersetted with Face Pulls 4 x 12

Day 6: Arms
1 Arm Dumbbell Preacher Curls
superset with 1 Arm Over Head Extensions 3 x 12
BB Curl 4 x 10
Skullcrushers 4 x 10
Cable Pressdown supersetted with Cable Curl 4 x 10
Reverse Pressdown supersetted with Reverse Cable Curl 4 x 10

 

Nothing in this article or on this site should be considered medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise.  Please consult a medical practitioner prior to any diet and exercise program.

 

 

 

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