30 Minute Full Body Workout at Gym for 30 Days (W/PDF)

Staying fit, strong, and healthy has always been one of my priorities, but sometimes I couldn’t get enough time to work on my fitness. But being a fitness enthusiast and working in the fitness industry, maintaining my physique is crucial for me.

That’s why I’ve created various workout routines for myself to maintain my mass and strength and followed the one that fits into my lifestyle.

Recently, I’ve been doing a 30 Minute Full Workout at Gym, four times a week. I’ve created this routine in a way that I can train my every muscle group at least twice a week and keep improving my strength, endurance, and muscles.

If you also want to develop your fitness but have a limited time, this gym workout plan can be convenient for you.

All it requires is thirty minutes of time and access to the weights and equipment.

Program Summary

Routine TypeFull Body
Program GoalBuild Muscles and Strength
Workout TypeStrength Training at Gym
Frequency4 days/week
Program Duration8-12 weeks
Workout duration30 minutes/session
Workout LevelBeginner to Intermediate
Target GenderMale and Female
Alternate PlanBeginner 30-Minute Gym Workout

Other information about the program:

  1. I’ve primarily incorporated compound exercises in this routine which are excellent for targeting several muscles at once.
  2. I’ve included most exercises for large muscles, such as the chest, back, quads, and shoulders. Working on these muscles also ensures you’ll get good work in your small muscles, like the biceps, triceps, and calves.
  3. Whether you train two times or five days a week, keep following the routine day-wise.
  4. It’s best to perform some cardio exercises for five minutes at least to get your heart rate up and increase oxygen flow before lifting heavy. For example, you can run on the treadmill, do some bodyweight aerobic exercises, or lift light weights.

I’ve also attached a pdf of this workout routine at the bottom of this article so that you can download and keep it handy.

30 Minute Full Body Workout at Gym to Build Muscle

Day 1

ExerciseRepsRest
Treadmill3 minutes2-min
Push-ups10 x 21-min
DB Front Squat10 x 21-min
Military Press10 x 22-min
Unilateral Row10 x 21-min
Plank30-sec

Day 2

ExerciseRepsRest
Cycling3 minutes2-min
Off Block Deadlift8 x 22-min
Front Lat Pulldown12 x22-min
Incline Bench Press12 x 22-min
Side Delt Raises12 x 22-min
Rope Pushdown12 x 21-min

Day 3 – OFF

Day 4

ExerciseRepsRest
Treadmill3-min2-min
Bar Dips10 x 22-min
Leg Press15 x 32-min
Arnold Press10 x 22-min
Seated Cable Row12 x 22-min
EZ Bar Biceps Curl12 x 22-min

Day 5

ExerciseRepsRest
Flat Bench Press12 x 22-min
Dumbbell Lunges12 x 22-min
Lateral Raises12 x 22-min
Bar Pushdown12 x 22-min
Bent-over Row12 x 22-min
Treadmill5 minutes

Day 6 – OFF

Day 7 – OFF

Day 8

ExerciseRepsRest
Treadmill3-min2-min
Back Squat15 x 32-min
Front Lat Pulldown12 x 22-min
Dumbbell Pullover12 x 22-min
DB Reverse Fly12 x 22-min

Day 9

ExerciseRepsRest
Bent-over Row12 x 22-min
Incline Bench Press12 x 22-min
Lateral Raises12 x 22-min
Leg Curl12 x 22-min
Pull-up Bar Knee Raises10 x 21-min
Cycling5-min

Day 10 – OFF

Day 11

ExerciseRepsRest
Treadmill3-min2-min
Chinups10 x 22-min
Leg Press15 x 22-min
Arnold Press10 x 22-min
Pec Deck Fly12 x 22-min
Seated Row12 x 22-min

Day 12

WorkoutSetsRest
Lunges15 x 21-min
Bar Dips10 x 22-min
Lat Pulldown15 x 22-min
Incline DB Bench Press15 x 22-min
Dumbbell Lateral Raises15 x 22-min
Treadmill5-min

Day 13 – OFF

Day 14 – OFF

Day 15

WorkoutSetsRest
Treadmill3-min2-min
Back Squat15 x 22-min
Pushups10 x 22-min
Seated Row15 x 22-min
Reverse Pec Deck Fly15 x 22-min
Dumbbell Curl15 x 22-min

Day 16

WorkoutSetsRest
Treadmill3-min2-min
Deadlift10 x 22-min
Flat Bench Press10 x 22-min
Pec Deck Fly15 x 22-min
Bent-over Row10 x 22-min
Leg Curl15 x 22-min

Day 17 – OFF

Day 18

ExerciseRepsRest
Treadmill3 minutes2-min
Lat Pullover10 x 21-min
Military Press10 x 22-min
One-arm DB Row10 x 21-min
Lateral Raises10 x 22-min
Plank60-sec

Day 19

ExerciseRepsRest
Push-ups10 x 21-min
Back Squat10 x 21-min
Military Press10 x 22-min
One-arm DB Row10 x 21-min
H2L Chop30-sec
Cycling3-min 2-min

Day 20 – OFF

Day 21 – OFF

Day 22

ExerciseRepsRest
Treadmill3 minutes2-min
Off Block Deadlift8 x 22-min
Front Lat Pulldown12 x22-min
Incline Bench Press12 x 22-min
Lateral Raises12 x 22-min
Rope Pushdown12 x 21-min

Day 23

ExerciseRepsRest
Treadmill3-min2-min
Bar Dips10 x 22-min
Leg Press15 x 32-min
Arnold Press10 x 22-min
Seated Cable Row12 x 22-min
EZ Bar Biceps Curl12 x 22-min

Day 24 – OFF

ExerciseRepsRest
Flat Bench Press12 x 22-min
Dumbbell Lunges12 x 22-min
Pec Deck Fly12 x 22-min
Lat Pullover12 x 22-min
Bent-over Row12 x 22-min
Treadmill5 minutes

Day 25

ExerciseRepsRest
Treadmill3-min2-min
Back Squat15 x 22-min
Military Press12 x 22-min
Lateral Raises12 x 22-min
DB Reverse Fly12 x 22-min
Leg Curl12 x 21-min

Day 26

ExerciseRepsRest
Treadmill3-min2-min
Chinups10 x 22-min
Leg Press15 x 22-min
Incline DB Press10 x 22-min
Bar Dips12 x 22-min
Seated Row12 x 22-min

Day 27 – OFF

Day 28 – OFF

Day 29

WorkoutSetsRest
Chinups15 x 21-min
Deadlift10 x 22-min
Bar Dips15 x 22-min
Pushups15 x 22-min
Calf Raises15 x 22-min
Treadmill5-min

Day 30

ExerciseRepsRest
Cycling3 minutes2-min
Deadlift8 x 22-min
Front Lat Pulldown12 x22-min
Incline Bench Press12 x 22-min
Lateral Raises12 x 22-min
Rope Pushdown12 x 21-min

Download Full Body 30 Minute Gym Workout PDF

Frequently Asked Questions (FAQs)

Are 30 minutes enough for a full body workout?

Thirty minutes isn’t sufficient to get a decent workout, but it is good enough to hit your entire body. To get the most out of your thirty minutes of training, you should follow a workout plan that focuses primarily on compound lifting and large muscle groups.

Is a total body workout plan effective?

A study has shown that total body workouts and split routines produced almost similar results when training each muscle group twice per week. So, total body workout training is an excellent way to build strength, muscle, and endurance, especially for those who have limited time.

I’m a beginner; can I do this?

Yes! Whether you’re a male or female, the full body workout routine is suitable for all fitness enthusiasts, from beginners to intermediate. I’ve included primarily fundamental muscle and strength building exercises, so even if you’re starting your workout journey, you can begin with this 30-minute gym workout plan.

Can I use this plan to lose weight?

No. I’ve created this workout plan to build muscle. However, if you want to increase your fat loss, you can combine this thirty minutes strength workout with thirty minutes of cardio.

Some exercises are challenging; what should I do?

You can adjust the plan according to your need. For example, you can replace exercises, increase or decrease reps, sets, rest time, and overall workout duration.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.