20 Minute Gym Workout Plan for Strength & Muscle with PDF

I’ve designed a well-structured and easy-to-follow 20 minute gym workout routine that will allow you to train every muscle group in an organized way and help you shape your physique over time.

If you have limited time and are looking for a time-efficient training program to build strength and muscle, you should try this program.

Workout Description

20 Minute Strength Workout

About Program

  • Routine Type: Combined Split Training
  • Training Sets Type: Tri-Set (Performing Three Exercises in a Row)
  • Sessions/Week: 3-6
  • Duration/Session: 20 minutes
  • Workout Type: Resistance Strength Training
  • Program Goal: Build and Maintain Strength, Muscle Mass, and Definition.
  • Target Gender: Male and Female
  • Difficulty Level: Beginner to Intermediate

Weekly Schedule

  • Monday – Chest, Biceps, and Hamstrings
  • Tuesday – Quads, Triceps, and Core
  • Wednesday – Back, Shoulder, and Glutes
  • Thursday – Chest, Biceps, and Calves
  • Friday – Quads, Triceps, and Core
  • Saturday – Back, Shoulder, and Glutes
  • Sunday – OFF

Instructions

  • Prepare Your Body: Take a few deep breaths and perform jumping jacks, high knees, squat jumps, or pushups for two minutes to increase your body temperature before starting resistance training.
  • Interval Time Between Exercises: It will be good if you work out with no break between sets. However, taking 15-30 seconds of rest in between exercises is fine.
  • Adjust The Program: You can adjust this routine based on your fitness level and goal.

20 Minute Gym Workout Routine to Build Muscle


This 20-minute strength training is based on a tri-set method. The tri-set workout involves performing three different exercises in a row with little to no rest between them. It is an efficient way to work on more muscles in less time than the straight and super sets.

Monday – Chest, Biceps, and Hamstrings

Triset 1:

  • 15 Incline Bench Presses
  • 10 Chin-ups
  • 15 Leg Curls
  • Repeat Thrice

Triset 2:

Tuesday – Quads, Triceps, and Core

Triset 1:

  • 15-20 Dumbbell Squats
  • 10-15 Bar Dips
  • 10-15 Hanging Knee Raises
  • Repeat three times.

Triset 2:

  • 20 Leg Extensions
  • 15 Rope Press Downs
  • 15 Reverse Crunches
  • Repeat three times.

Wednesday – Back, Shoulder, and Glutes

Triset 1:

  • 12-15 Bent-Over Rows
  • 8-10 Seated IYT Raises
  • 10-12 Hip Thrusts
  • Three rounds for time.

Triset 2:

Thursday – Chest, Biceps, and Calves

Triset 1:

  • 15 DB Flat Bench Presses
  • 20 Concentration Curls (10/arm)
  • 15 Standing Calf Raises
  • Aim for three sets.

Triset 2:

  • 12-15 High-to-Low Cable Chest Flyes
  • 12-15 Reverse Barbell Curls
  • 10-12 Seated/Dokey Calf Raises
  • Perform three rounds.

Friday – Quads, Triceps, and Core

Triset 1:

  • 12-15 Machine Leg Presses
  • 10-15 Parallel Bar Dips
  • 10-12 Decline Bench Crunches
  • Three rounds for time.

Triset 2:

Saturday – Back, Shoulder, and Glutes

Triset 1:

  • 10 Deadlifts/Pull-ups
  • 8-10 Incline IYT Raises
  • 20 Long Leg March (10/side)
  • Repeat Thrice.

Triset 2:

The 20 Minute Strength Workout Routine PDF


Try the following routines once you decide to increase the workout duration:

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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