30-Minute Full Body

General fitnessIntermediate

Paired exercises and short rests, three times a week. In and out in half an hour without skipping anything that matters.

Frequency: 3× a week
Split: Full body
Session length: Up to 25 min
Weekly volume: ≈45 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

Legs14 sets · 31%
Back12 sets · 27%
Shoulders7 sets · 16%
Chest6 sets · 13%
Arms4 sets · 9%
Core2 sets · 4%

A week on this plan

Sunrest day
MonExpress A
Tuerest day
WedExpress B
Thurest day
FriExpress C
Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Express A

Squat and press · 6 exercises · Up to 26 min

Superset A · Run these back to back, and rest after the last one.
- Barbell full squatQuads · Barbell3× 6–10 reps2 min restSquat, then row, then rest. Two exercises share the rest and the session halves.
- Barbell bent over rowUpper back · Barbell3× 8–10 reps2 min rest
Superset B · Run these back to back, and rest after the last one.
- Dumbbell bench pressChest · Dumbbell3× 8–12 reps1 min 30 s rest
- Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
Superset C · Run these back to back, and rest after the last one.
- Dumbbell lateral raiseSide delts · Dumbbell2× 12–20 reps45 s rest
- Front plankAbs · Bodyweight2× 45 s45 s rest

Workout 2 of 3

Express B

Hinge and pull · 6 exercises · Up to 26 min

Superset A · Run these back to back, and rest after the last one.
- Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min rest
- Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps2 min rest
Superset B · Run these back to back, and rest after the last one.
- Sled 45° leg pressQuads · Sled3× 10–12 reps1 min 30 s rest
- Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
Superset C · Run these back to back, and rest after the last one.
- Dumbbell hammer curlBiceps · Dumbbell2× 10–15 reps45 s rest
- Cable triceps pushdown (v-bar)Triceps · Cable2× 12–15 reps45 s rest

Workout 3 of 3

Express C

Deadlift and press · 5 exercises · Up to 25 min

- Barbell deadliftGlutes · Barbell3× 5 reps2 min 30 s restThe one exercise here that gets its rest to itself.
Superset A · Run these back to back, and rest after the last one.
- Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps1 min 30 s rest
- Lever t bar rowUpper back · Machine3× 10–12 reps1 min 30 s rest
Superset B · Run these back to back, and rest after the last one.
- Dumbbell single leg split squatQuads · Dumbbell2× 10–12 reps1 min restTen to twelve a leg.
- Cable face pullRear delts · Cable2× 15–20 reps1 min rest

How to progress

The clock is the constraint, so progress is weight, never extra sets. Keep the pairs moving — one exercise, then its partner, then rest — and add 2.5 kg whenever a pair feels easy at the top of the range.

Start this plan

30-Minute Full Body

At a glance

A week on this plan

Start this plan