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30 Minute Free Weight Workout

Workout Category: Muscle Building Workout
Days Per Week: 4
Difficulty: Intermediate
Designed By: Builtfit.com
Reference URL: Built Fit
Workout Goal: Build Muscle
Features:
  • Full Body Workout

Here is a quick workout involving compound exercises that you can get done with 30 minutes.  There are only 3 exercises per day and 4 workouts per week.  You can also supplement the other days with cardio or do some at the end of your workout if your goal is also to lose fat.

Be sure to focus on form when doing these exercises.  Try to increase the volume each week by either adding reps or increasing the weight for the lifts.  Ab exercises can be done at the end of each workout as well.

Monday – Legs

Exercise Sets Reps Rest
Barbell Squats 4 5,5,5,5 90+ seconds
Lunges 3 5,5,5 90 Seconds
Stiff Legged Deadlift 3 5,5,5 90 seconds

Tuesday – Chest/Triceps

Exercise Sets Reps Rest
Bench Press 4 5,5,5,5 90-120 Seconds
Incline Press 3 5,5,5 90 Seconds
Dips 3 5,5,5 60-90 Seconds

Thursday – Biceps/Shoulders

Exercise Sets Reps Rest
Overhead Press 4 5,5,5,5 60 Seconds
Barbell Shrugs 4 5,5,5,5 60 Seconds
Barbell Curls 4 5,5,5,5 60 Seconds

Friday – Back

Exercise Sets Reps Rest
Deadlift 4 5,5,5,5 120 Seconds
Pullups 3 Failure 60-90 Seconds
Barbell Bent Over Rows 4 5,5,5,5 60-90 Seconds

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