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In this day and age, we all push ourselves to our limits, have more than one purpose and dedicate our time and energy to many distractions. The reality is that most of us struggle to find time to work out properly, especially if we fail to make a proper plan.

Fear not, you don’t need to spend hours at a time in the gym. Far from it in fact, but you do need to be one hundred percent focused and armed when you are in the gym. Below, I will give you a 30-minute resistance training plan which ideally you can hit 3 times per week. I’m pretty sure you can all spare just 90 minutes per week to dedicate to muscle building.

What will be key here, is that we stick to large compound movements as our primary lifts. We want to really focus and take advantage of super-setting opposing muscle groups and maximizing the time we have to play with.

Each workout will consist of just 3 main lifts, and 3 assisting lifts. We will work the opposing muscles with no rest between sets to maximize our time in the gym.

WORKOUT 1

Exercise Reps/Sets Sets Rest
Squat
8-12
3 60-90 Seconds
Lying Leg Curl
8-12
3 60-90 Seconds
Leg Press
8-12
3 60-90 Seconds
Straight Legged Deadlift
8-12
3 60-90 Seconds
Alternate Lunge
8-12
3 60-90 Seconds
Calf Raise
8-12
3 60-90 Seconds

WORKOUT 2

Exercise Reps/Sets Sets Rest
Bent Over Row
8-12
3
60-90 Seconds
Chest Flat Press
8-12
3
60-90 Seconds
Close Grip Pulldown
8-12
3
60-90 Seconds
Incline Chest Press
8-12
3
60-90 Seconds
Deadlift
8-12
3
60-90 Seconds
Chest Dip
8-12
3
60-90 Seconds

WORKOUT 3

Exercise Reps/Sets Sets Rest
Seated Shoulder Press 8-12 3 60-90 Seconds
Standing Lateral Raise
8-12
3
60-90 Seconds
Barbell Clean and Press
8-12
3
60-90 Seconds
Shrugs
8-12
3
60-90 Seconds
Upright Rows
8-12
3
60-90 Seconds
Bent Over Rear Delts
8-12
3
60-90 Seconds 

As you get more advanced, you can add an ab circuit in between the rest periods, building up slowly from 10-20 reps and increase intensity when doing abs, not duration. 20 reps are plenty. If you can do 20 comfortably, add resistance to the movement. If you find on some days you have a little more time to spare, add in some arm exercises, but you don’t need to overdo these, as you will be using your arms on all upper body movements.



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