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 Type	Full Body
Program Goal	Build Muscles and Strength
Workout Type	Strength Training at Gym
Frequency	4 days/week
Program Duration	8-12 weeks
Workout duration	30 minutes/session
Workout Level	Beginner to Intermediate
Target Gender	Male and Female
Alternate Plan	Beginner 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

Exercise	Reps	Rest
Treadmill	3 minutes	2-min
Push-ups	10 x 2	1-min
DB Front Squat	10 x 2	1-min
Military Press	10 x 2	2-min
Unilateral Row	10 x 2	1-min
Plank	30-sec	–

Day 2

Exercise	Reps	Rest
Cycling	3 minutes	2-min
Off Block Deadlift	8 x 2	2-min
Front Lat Pulldown	12 x2	2-min
Incline Bench Press	12 x 2	2-min
Side Delt Raises	12 x 2	2-min
Rope Pushdown	12 x 2	1-min

Day 3 – OFF

Day 4

Exercise	Reps	Rest
Treadmill	3-min	2-min
Bar Dips	10 x 2	2-min
Leg Press	15 x 3	2-min
Arnold Press	10 x 2	2-min
Seated Cable Row	12 x 2	2-min
EZ Bar Biceps Curl	12 x 2	2-min

Day 5

Exercise	Reps	Rest
Flat Bench Press	12 x 2	2-min
Dumbbell Lunges	12 x 2	2-min
Lateral Raises	12 x 2	2-min
Bar Pushdown	12 x 2	2-min
Bent-over Row	12 x 2	2-min
Treadmill	5 minutes	–

Day 6 – OFF

Day 7 – OFF

Day 8

Exercise	Reps	Rest
Treadmill	3-min	2-min
Back Squat	15 x 3	2-min
Front Lat Pulldown	12 x 2	2-min
Dumbbell Pullover	12 x 2	2-min
DB Reverse Fly	12 x 2	2-min

Day 9

Exercise	Reps	Rest
Bent-over Row	12 x 2	2-min
Incline Bench Press	12 x 2	2-min
Lateral Raises	12 x 2	2-min
Leg Curl	12 x 2	2-min
Pull-up Bar Knee Raises	10 x 2	1-min
Cycling	5-min	–

Day 10 – OFF

Day 11

Exercise	Reps	Rest
Treadmill	3-min	2-min
Chinups	10 x 2	2-min
Leg Press	15 x 2	2-min
Arnold Press	10 x 2	2-min
Pec Deck Fly	12 x 2	2-min
Seated Row	12 x 2	2-min

Day 12

Workout	Sets	Rest
Lunges	15 x 2	1-min
Bar Dips	10 x 2	2-min
Lat Pulldown	15 x 2	2-min
Incline DB Bench Press	15 x 2	2-min
Dumbbell Lateral Raises	15 x 2	2-min
Treadmill	5-min	–

Day 13 – OFF

Day 14 – OFF

Day 15

Workout	Sets	Rest
Treadmill	3-min	2-min
Back Squat	15 x 2	2-min
Pushups	10 x 2	2-min
Seated Row	15 x 2	2-min
Reverse Pec Deck Fly	15 x 2	2-min
Dumbbell Curl	15 x 2	2-min

Day 16

Workout	Sets	Rest
Treadmill	3-min	2-min
Deadlift	10 x 2	2-min
Flat Bench Press	10 x 2	2-min
Pec Deck Fly	15 x 2	2-min
Bent-over Row	10 x 2	2-min
Leg Curl	15 x 2	2-min

Day 17 – OFF

Day 18

Exercise	Reps	Rest
Treadmill	3 minutes	2-min
Lat Pullover	10 x 2	1-min
Military Press	10 x 2	2-min
One-arm DB Row	10 x 2	1-min
Lateral Raises	10 x 2	2-min
Plank	60-sec	–

Day 19

Exercise	Reps	Rest
Push-ups	10 x 2	1-min
Back Squat	10 x 2	1-min
Military Press	10 x 2	2-min
One-arm DB Row	10 x 2	1-min
H2L Chop	30-sec	–
Cycling	3-min	2-min

Day 20 – OFF

Day 21 – OFF

Day 22

Exercise	Reps	Rest
Treadmill	3 minutes	2-min
Off Block Deadlift	8 x 2	2-min
Front Lat Pulldown	12 x2	2-min
Incline Bench Press	12 x 2	2-min
Lateral Raises	12 x 2	2-min
Rope Pushdown	12 x 2	1-min

Day 23

Exercise	Reps	Rest
Treadmill	3-min	2-min
Bar Dips	10 x 2	2-min
Leg Press	15 x 3	2-min
Arnold Press	10 x 2	2-min
Seated Cable Row	12 x 2	2-min
EZ Bar Biceps Curl	12 x 2	2-min

Day 24 – OFF

Exercise	Reps	Rest
Flat Bench Press	12 x 2	2-min
Dumbbell Lunges	12 x 2	2-min
Pec Deck Fly	12 x 2	2-min
Lat Pullover	12 x 2	2-min
Bent-over Row	12 x 2	2-min
Treadmill	5 minutes	–

Day 25

Exercise	Reps	Rest
Treadmill	3-min	2-min
Back Squat	15 x 2	2-min
Military Press	12 x 2	2-min
Lateral Raises	12 x 2	2-min
DB Reverse Fly	12 x 2	2-min
Leg Curl	12 x 2	1-min

Day 26

Exercise	Reps	Rest
Treadmill	3-min	2-min
Chinups	10 x 2	2-min
Leg Press	15 x 2	2-min
Incline DB Press	10 x 2	2-min
Bar Dips	12 x 2	2-min
Seated Row	12 x 2	2-min

Day 27 – OFF

Day 28 – OFF

Day 29

Workout	Sets	Rest
Chinups	15 x 2	1-min
Deadlift	10 x 2	2-min
Bar Dips	15 x 2	2-min
Pushups	15 x 2	2-min
Calf Raises	15 x 2	2-min
Treadmill	5-min	–

Day 30

Exercise	Reps	Rest
Cycling	3 minutes	2-min
Deadlift	8 x 2	2-min
Front Lat Pulldown	12 x2	2-min
Incline Bench Press	12 x 2	2-min
Lateral Raises	12 x 2	2-min
Rope Pushdown	12 x 2	1-min

Download Full Body 30 Minute Gym Workout PDF

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