If you’re looking for an easy-to-follow and effective 60-minute split workout to build muscle, strength, or endurance, you’ve come to the right place.
In this article, I’ll share 60-minute workout routines for three different goals: muscle building, strength gain, and endurance building. Depending on your fitness goal, you can try one of them.
You can also follow all three consecutively (muscle gain workout in the first week, strength building in the second week, and endurance training in the third week) to enhance your overall fitness.
60-Minute Split Workout for Strength, Mass, & Endurance Building
- Plan A: 60-minute Hypertrophy Workout Plan (5 days a week)
- Plan B: 60-minute Strength Training (4x weekly)
- Plan c: Full Body 60-minute Endurance Training
Plan A – Muscle Building (Hypertrophy)
If you want to build muscle without spending too much time in the gym, this routine is for you.
This program involves performing 60-minute muscle gain exercises 5 days a week, focusing on every muscle group twice a week. Following this routine consistently will help you promote hypertrophy over time.
Instructions:
Do not use your mobile or speak with anyone if you want to complete all the outlined workouts in a given time.
Use moderate weights, usually about 60-70% of your one rep max. The heavier you lift the more time you need between sets to recover.
If you go heavy, I suggest lowering the number of reps and sets so you can complete your workout within 60 minutes.
For example, if you lift at 70-85% of your 1RM, then do only 3 sets of 6-8 reps with 2.5-3 minutes break between them.
Lower the number of sets or reps if you find it challenging to do them all.
Monday – Chest and Shoulder
| Exercises | Sets x Reps | Rest | Time |
|---|---|---|---|
| Pec Deck Fly | 3 x 10-12 | 1-min | 6-min |
| Incline Bench Press | 4 x 8-12 | 2-min | 12-min |
| Bent-over Cable Fly | 4 x 10-12 | 2-min | 12-min |
| Military Press | 3 x 8-12 | 90-sec | 8-min |
| Lateral Raises | 3 x 10-12 | 90-sec | 8-min |
| Seated Rear Delt Raise | 3 x 10-12 | 90-sec | 8-min |
Tuesday – Back and Arms
| Exercises | Sets x Reps | Rest | Time |
|---|---|---|---|
| Pull-ups | 3 x 6-12 | 1-min | 6-8 mins |
| Lat Pulldown | 3 x 8-12 | 2-min | 8-10 mins |
| Seated Machine Row | 3 x 10-12 | 2-min | 8-10 mins |
| Bent-over Row | 3 x 6-8 | 90-sec | 8-10 mins |
| Pushdown + Barbell Curl | 3 x 8-12 | 30-sec | 6-8 mins |
| Overhead Extension + Preacher Curl | 3 x 10-12 | 30-sec | 6-8 mins |
Superset bar triceps pushdown with barbell curl and overhead triceps extension with preacher biceps curl.
Superset involves performing two exercises in a row with little to no rest between them.
Both biceps and triceps are smaller muscle groups, so super-setting is a perfect approach to train them in a limited time.
Wednesday – Legs and Abs
| Exercises | Sets x Reps | Rest | Time |
|---|---|---|---|
| Leg Extension | 4 x 12-15 | 1-min | 6-8 mins |
| Back Squat/Leg Press | 4 x 10-12 | 2-min | 10-12 mins |
| Walking Lunges | 3 x 10/leg | 2-min | 10-12 mins |
| Leg Curl | 4 x 12-15 | 90-sec | 8-10 mins |
| Cable Crunches + Knee Raises | 3 x 10-20 | 30-sec | 8-10 mins |
| High-to-low Cable Wood Chop | 3 x 10/side | 30-sec | 6-8 mins |
Superset cable abdominal crunches with hanging knee raises. After completing both exercises (after each set) take 30 seconds rest.
Friday – Chest, Shoulder, and Arms
| Exercises | Sets x Reps | Rest | Time |
|---|---|---|---|
| Flat DB Bench Press | 3 x 8-12 | 2-min | 8-10 mins |
| Straight Cable Fly | 3 x 10-12 | 2-min | 8-10 mins |
| 1-arm Landmine Press | 3 x 10/arm | 1-min | 6-8 mins |
| 1-arm Cable Lateral Raises | 3 x 10/arm | 1-min | 6-8 mins |
| Reverse Pec Deck Fly | 3 x 10-12 | 90-sec | 6-8 mins |
| Chin-ups + Bar Dips | 3 x Failure | 30-sec | 8-10 mins |
| 1-arm Pushdown + Reverse Curl | 2 x 10-12 | 1-min | 6-8 mins |
Perform single-arm landmine press and cable lateral raises on each side, then take one minute of rest and complete all sets.
Superset chin-ups with bar dips and perform as many failure sets as possible in 8 minutes.
Saturday – Legs, Back, and Abs
| Exercises | Sets x Reps | Rest | Time |
|---|---|---|---|
| Deadlift | 5 x 5 | 3-min | 15-min |
| Reverse Lunges | 3 x 10/leg | 2-min | 8-min |
| Hip Thrust | 3 x 10-12 | 2-min | 8-min |
| Chest Supported DB Row + Calf Raises | 3 x 10-15 | 1-min | 10-min |
| 1-arm Cable Pulldown + Cable 1-leg Tuck Up | 3 x 10/side | 1-min | 12-min |
Plan B – Strength Training
This program is based on a powerlifting approach which mainly focuses on three big lifts: deadlift, bench press, and squat.
It involves deadlifting on Monday, benching on Wednesday, and squatting on Thursday with an additional session on Saturday for accessory lifts.
This program will help you lift more weight and promote your muscle gain over time.
Start with 5 minutes of warm-up. You can do dynamic stretching (such as the world’s greatest stretch, inchworm, and chest stretch), stationary bicycling, or incline treadmill walking.
Monday – Deadlift
| Sets x Reps | Effort | Rest | Time |
|---|---|---|---|
| 2 x 6 | 60% of 1RM | 2-minute | 4-minute |
| 2 x 5 | 70% of 1RM | 2-minute | 4-minute |
| 2 x 4 | 80% of 1RM | 3-minute | 8-minute |
| 2 x 3 | 85% of 1RM | 3-minute | 8-minute |
| 2 x 2 | 90% of 1RM | 5-minute | 10-minute |
After completing deadlift workout, you’ll have about 15-20 minutes. And in that time, you can do the following accessory exercises:
- Hip Thrust: 3 sets of 12 reps (8 minutes)
- Overhead Press: 3 sets of 12 reps (8 minutes)
- Ab Wheel Rollout (optional): 3 sets of 10 reps (4 minutes)
Wednesday – Bench Press
| Sets x Reps | Effort | Rest | Time |
|---|---|---|---|
| 2 x 8 | 50% of 1RM | 90-second | 3-minute |
| 2 x 6 | 70% of 1RM | 2-minute | 4-minute |
| 2 x 5 | 80% of 1RM | 3-minute | 8-minute |
| 3 x 4 | 85% of 1RM | 4-minute | 15-minute |
Supportive Exercises:
- Bar Dips: 3 sets of 10-15 reps (6 minutes)
- Bar Push down: 3 sets of 10-15 reps (6 minutes)
- Leg Extension: 3 sets of 10-15 reps (6 minutes)
Thursday – Squat
| Sets x Reps | Effort | Rest | Time |
|---|---|---|---|
| 2 x 6 | 50-60% of 1RM | 90-second | 4-minute |
| 2 x 5 | 60-70% of 1RM | 3-minute | 8-minute |
| 2 x 4 | 75-80% of 1RM | 4-minute | 10-minute |
| 2 x 4 | 85-90% of 1RM | 4-minute | 10-minute |
Supportive Exercises:
- Seated Leg Curl: 3 sets of 15 reps (5 minutes)
- Lunges: 3 sets of 10 reps each leg (6-8 minutes)
- Low Back Extension: 3 sets of 10-15 reps (5-6 minutes)
- Cable Crunches (optional): As many sets and reps as possible
Saturday – Accessories Lifts
- Bent-over Row: 3 sets of 12 reps (8-10 minutes)
- Incline DB Bench Press: 3 sets of 12 reps (8-10 minutes)
- Cable Pull Through: 3 sets of 12 reps (8-10 minutes)
- Clean and Press: 3 sets of 6-8 reps (8-10 minutes)
- Hanging Knee Raises: 4 sets of 15-20 reps (8-10 minutes)
- Weighted Plank: 3 sets of 1-minute hold 6-8 minutes)
Plan C – Endurance Workout
This routine is based on high-intensity weight training which involves performing exercises one after another with little interval between them.
It will help you get fast and athletic while shaping your physique.
Perform six rounds of six exercises with 30-second intervals between exercises and 3 minutes of rest between rounds.
So, each will take around 10 minutes of your time and all six rounds will need one hour.
Monday
- 20 Single-arm Kettlebell Swings (10 per arm)
- 10 Squat Jacks
- 10 Dumbbell Push Presses
- 20 One-arm Dumbbell Row (10 reps per side)
- 20 Half Kneeling KB Low to High Chop (10 reps on each side)
- 6-8 Bodyweight Burpees, Rest for 3 minutes
- Perform six rounds
Wednesday
- 10 Dumbbell Jumping Jacks
- 20 Single-arm Dumbbell Clean (10/arm)
- 10 Dumbbell Sit-ups
- 6-8 Dumbbell Squat Swings
- 10-12 Bent-over Barbell Row
- 6-8 Bodyweight Burpees, Rest for 3 minutes
- Repeat six times
Friday
- 10 Dumbbell Thrusters
- 12 Reverse Lunges (6 per leg)
- 5-6 Dumbbell Surrenders
- 15-20 Cable Crunches
- 15-20 Seated Cable Row
- 15-20 Standing Cable Chest Fly, 3 minutes rest
- Repeat six times
