30-Minute Split Workout (5x Week) with PDF

Several studies have shown that training for thirty minutes a day, five times weekly, is enough to keep you sturdy and functional. It also helps build mass and increase strength.

But if you’re not sure how to design the best 30-minute workout routine, then this article is for you.

In this article, I’ve shared the most effective 30-minute weekly workout routine.

I’ve designed two workout plans, one for training at home and the other for exercising at the gym.

These programs are suitable for men and women both. Depending on where you exercise, you can follow one of them to train in an organized manner and maintain and enhance your overall fitness.

30-Minute Workout Plan at the Gym (5 days a week)

30 minute workout 5 days a week

If you’re looking for a gym workout program that includes five half-an-hour sessions, this program is for you.

It includes various exercises so you can train your entire muscle group and level up your fitness.

Here is the schedule. You can make changes according to your need.

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

Day 1 – Monday (Chest and Triceps)

Incline Dumbbell Bench Press10-124
Seated Pec Deck Fly10-124
Parallel Bar Dips8-103

Day 2 – Tuesday (Quads and Calves)

Front Dumbbell Squat10-123
Dumbbell Lunges10/leg2
Machine Leg Press10-123
Standing Calf Raises10-123

Day 3 – Wednesday (Back and Biceps)

Front Lat Pulldown10-123
Seated Cable Rowing10-123
One-arm Dumbbell Row10/arm2
Barbell Curl10-123

Day 4 – Friday (Hamstrings and Glutes)

Romanian Deadlift8-103
Machine Leg Curl10-123
Barbell Hip Thrust10-122
Glute Kickback10/leg2

Day 5 – Saturday (Shoulder and Core)

Military/DB Overhead Press10-123
Lateral Dumbbell Raises10-123
Rear Delt Dumbbell Raises10-123
Half Kneeling DB/KB Low to High Chop10/side2
Hanging Knee Raises10-122
Front Forearm Plank1-min1

5 Day 30-Minute Split Workout Plan (No Equipment)

From the upper to the lower body, you can do myriad exercises to improve your overall fitness without equipment.

But to perform those exercises in an organized manner, you need a well-structured workout program.

And for that, you can follow the below routine, which takes only 30 minutes of your time.

Instructions to follow the workout:

  • Perform each exercise for one minute at your desired intensity, including the rest time. For example, you can do exercises for 30-40 seconds, then take 20-30 seconds of rest and move to the next exercise.
  • Perform three rounds with 2 minutes of rest in between.


  1. Jumping Jacks
  2. Mountain Climber
  3. Pushups
  4. Squats
  5. Situps
  6. Lying Prone IYT Raises
  7. Pike/Diamond Pushup
  8. Flutter Kicks


  1. Squat Jump
  2. Burpee
  3. Floor Dips
  4. Oblique Crunches
  5. Shoulder Taps
  6. Frog Squats
  7. Knee Tap Push-Up
  8. Forearm Front Plank (Standard Plank)


  1. High Knees
  2. Mountain Climber
  3. Glute Bridge
  4. Superman Pull
  5. Dive-Bomber Push-Up
  6. Flutter Kicks
  7. Jumping Lunges
  8. Side Plank


  1. Back and Forth Lunges
  2. Pike Pushups
  3. Situps
  4. Triceps Extension
  5. Sumo Squats
  6. Alternate Heel Taps
  7. Single-Leg Glute Kickback
  8. Shoulder Taps


  1. Grappler pushup
  2. Pop Squats
  3. Archer Push-up
  4. Lying Leg Raises
  5. Lying Y Raises
  6. Mountain Climber
  7. Flutter Kicks
  8. Superman Pull

Download Program

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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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