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
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout30 minutes
  • Equipment Required
    Barbell, 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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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.

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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

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.

Posted on: Mon, 04/17/2023 - 20:15

How long of a rest period between exercises and between sets do you recommend - especially to keep this to half an hour.

M&S Team Badge
Posted on: Sun, 04/23/2023 - 12:44

45 seconds, 60 max.

Posted on: Tue, 02/28/2023 - 20:49

What does the (A,B, C) mean?

M&S Team Badge
Posted on: Thu, 03/09/2023 - 15:25

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.

Christopher P P...
Posted on: Wed, 07/12/2023 - 06:10

Thanks for the info!

frederic fernandes
Posted on: Mon, 06/27/2022 - 04:16

salut par quoi remplacer cet exercice merci Bodyweight Glute Bridge

M&S Team Badge
Posted on: Mon, 06/27/2022 - 08:34

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.

frederic fernandes
Posted on: Mon, 06/27/2022 - 12:11

thanks !!!!

Posted on: Sun, 11/14/2021 - 12:43

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?

M&S Team Badge
Posted on: Mon, 11/15/2021 - 18:50

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.

Posted on: Thu, 08/05/2021 - 20:47

Great workout.
Will this workout be suitable for intermediate bodybuilders who are short on time ?

M&S Team Badge
Posted on: Fri, 08/06/2021 - 14:58


Absolutely. The supersets written within the program really help you get the most "bang for your buck" to maximize gym time, as well.

Posted on: Fri, 11/20/2020 - 03:17

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 ?

M&S Team Badge
Posted on: Fri, 11/20/2020 - 09:38

Hey Emanuel - yes you can switch pull ups for pull downs. Is there a reason you're wanting to switch out squats?

Posted on: Fri, 11/20/2020 - 13:43

Tanks for your answer
I have backache

Posted on: Fri, 11/20/2020 - 13:46

Body weight I can do but weight squat is hard for me

M&S Team Badge
Posted on: Mon, 11/23/2020 - 09:19

For the barbell squat on Day 1, you can do bodyweight squats for 12 reps, lunges, or Bulgarian split squats.

Ryan Cherry
Posted on: Thu, 09/26/2019 - 19:55

The last workout is just upper body?

M&S Team Badge
Posted on: 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.

Posted on: Mon, 03/09/2020 - 07:06

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

M&S Team Badge
Posted on: Mon, 03/09/2020 - 14:48

Hi Livio,

They are supersets.