Intense 30 Minute Muscle Building Superset Workout

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Ah, the holiday weekend. For most of America it’s a time to grill, chill and partake in a few libations. For others, like you, it’s a time to take advantage of – to catch up on a little training, maybe do something a little different to shock a little growth and fat burning in your physique. Why waste those precious extra days by getting inactive, lethargic and downright lazy. Use your time wisely and kick start something in the meantime. Need a quick, short program in a pinch? Read on.

The holiday weekend doesn’t have to be an extension of your current routine; it can be looked at as an opportunity for something unorthodox and unique. Seriously, what good will it do for you to hit your shoulders, arms or some other singular body part over an extended weekend? Little to nothing.

The short program below will require a few thoughts outside the box.

1. You will perform three consecutive training days at 30 minutes per session.
2. The entire workout will consist of supersets to use your time efficiently as possible.
3. Day 1 will be an upper body day, Day 2 will be lower body and Day 3 will be full body.
4. Supersets will be performed back-to-back with little to no rest. Only after the entire series of supersets are completed for a pairing will you rest for a specified amount of time.
5. This is by no means a green light to take it easy – push yourself, apply intensity and focus just like any other workout.
6. Don’t be mentally concerned with volume or body part specialization. Just get in, get at it and get out.

The general warm-up

Perform the following dynamic warm-up for one round before each session:

• Walking lunge – 15 steps each leg (30 total)
• Push-up – 15 reps
• Jump squat – 10 reps
• Inverted row – 10 reps
• Bicycle crunch – 15 reps

Day 1
Upper Body
Exercise	Warm-Up Sets	Work Sets	Rest (Seconds)
Superset:
Incline dumbbell press	1x12	3x6-8	1 minute after all supersets
Two-arm dumbbell row	1x12	3x6-8
Superset:
Decline, floor, incline push-up series		3 x as many as possible	1 minute after all supersets
Wide-grip pull-up		3 x as many as possible
Superset:
Dumbbell upright row	1x12	3x12	1 minute after all supersets
Dumbbell shrug	1x12	3x12
Superset:
Dumbbell curl	1x12	3x12	1 minute after all supersets
Lying dumbbell extension	1x12	3x12
Superset:
Crunches		3x15
Leg raises		3x15

Day 2
Lower Body
Exercise	Warm-Up Sets	Work Sets	Rest (Seconds)
Superset:
Bulgarian split squat	1x12	3x10	1 minute after all supersets
Dumbbell Romanian deadlift	1x12	3x10
Superset:
Barbell front squat		3x8	1 minute after all supersets
Reverse lunge		3x8
Superset:
Leg press calf raise	1x12	3x15
Calf stretch	1x12	3x15
Superset:
Bicycle crunch		3x15
Plank		3x15

Day 3
Whole Body
Exercise	Warm-Up Sets	Work Sets	Rest (Seconds)
Superset:
Leg extension	1x12	3x15	1 minute after all supersets
Seated leg curl	1x12	3x15
Superset:
Barbell bench press	2x12	3x12	1 minute after all supersets
Reverse-grip chin-up	2x12	3x12
Superset:
Seated dumbbell side lateral raise		3x15	1 minute after all supersets
Bent-over dumbbell lateral raise		3x15
Superset:
Barbell curl		3x15	1 minute after all supersets
Parallel bar dip		3x15
Superset:
Floor crunch		3x15
Seated calf raise		3x15