Make Great Gains in Muscle from Short 25-30 Minute Natural Bodybuilding Workouts

In this natural bodybuilding workouts article you will learn how to get great results from short natural bodybuilding workouts that last 25-30 minutes.

Did you know that you could get great results from short natural bodybuilding workouts that last as little as 25-30 minutes? There is a huge misconception in bodybuilding, especially coming from beginners, that the more time you spend in the gym, the more results you get. However, nothing could be further from the truth since after 45 minutes your testosterone levels begin to dip and cortisol levels begin to rise. Low testosterone levels coupled with high cortisol equals muscle loss and fat gain; a bodybuilder’s absolute worst nightmare.

So if you are short in time and you think that you can’t fit in great bodybuilding workouts into your schedule, you don’t need to worry as the natural bodybuilding workouts in the two sample training schedules below can be finished in 30 minutes or less.

Sample Natural Bodybuilding Workout Schedule #1

Workout Notes:

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

2. Rest 60 seconds between sets.

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

Workout (A): Chest, Shoulders, Triceps

Chest:

Incline Bench Press 3 sets of 8-10 reps

Chest Dips and Incline Dumbbell Flyes Superset 3 sets of 10-12 reps

Shoulders:

Dumbbell Shoulder Press and Bent Over Laterals Superset 3 sets of 10-12 reps

Lateral Raises 3 sets of 10-12 reps

Triceps:

Overhead Dumbbell Triceps Extensions and Triceps Pushdowns Superset 3 sets of 10-12 reps

Workout (B): Thighs, Hamstrings, Abs

Thighs and Hamstrings:

Squats and Lunges Superset 3 sets of 8-10 reps

Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps

Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps

Abs:

Leg Raises and Crunches Superset 3 sets of 15-20 reps


Workout (C): Back, Biceps, Calves

Back:

Wide Grip Pull-ups to Front 3 sets of 8-10 reps

Reverse Grip Close Grip Chins and Low Pulley Row Superset 3 sets of 10-12 reps

Biceps:

Incline Curls and Hammer Curls Superset 3 sets of 10-12 reps

Concentration Curls 3 sets of 12-15 reps

Calves:

Standing and Seated Calf Raises Superset 3 sets of 10-12 reps

After 4 weeks of using the program above, here is a second training program that can be used to introduce variety into your natural bodybuilding workouts.

Sample Natural Bodybuilding Workout Schedule #2

Workout Notes:

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

2. Rest 60 seconds between sets.

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

Workout (A): Chest, Back, Calves

Chest and Back:

Incline Dumbbell Bench Press and One Arm Row Superset 3 sets of 8-10 reps

Bench Press and Wide Grip Pull-ups to Front 3 sets of 8-10 reps

Flyes and Neutral Grip Pull-ups 3 sets of 10-12 reps

Calves:

Seated Calf Raises and Calf Press Superset 3 sets of 12-15 reps

Workout (B): Thighs, Hamstrings, Abs

Thighs and Hamstrings:

Leg Extensions and Lunges Superset 3 sets of 12-15 reps

Wide Stance Squats and Leg Curls Superset 3 sets of 8-10 reps

Leg Press and Stiff Legged Deadlifts Superset 3 sets of 10-12 reps

Abs:

Leg Raises and Crunches Superset 3 sets of 15-25 reps

Workout (C): Shoulders, Biceps, Triceps

Shoulders:

Military Press and Upright Rows Superset 3 sets of 8-10 reps

Rear Delt Machine 3 sets of 12-15 reps

Biceps and Triceps:

Barbell Curls and Triceps Pushdowns Superset 3 sets of 8-10 reps

Preacher Curls and Lying Dumbbell Triceps Extensions Superset 3 sets of 12-15 reps

Conclusion

I hope that these sample bodybuilding workouts show you how even on limited time you will be able to get great results from your gym efforts. Try them out and let me know what you think!

Did you know that you could get great results from short bodybuilding workouts that last as little as 25-30 minutes? There is a huge misconception in bodybuilding, especially coming from beginners, that the more time you spend in the gym, the more results you get. However, nothing could be further from the truth since after 45 minutes your testosterone levels begin to dip and cortisol levels begin to rise. Low testosterone levels coupled with high cortisol equals muscle loss and fat gain; a bodybuilder’s absolute worst nightmare.

So if you are short in time and you think that you can’t fit in great bodybuilding workouts into your schedule, you don’t need to worry as the bodybuilding workouts in the two sample training schedules below can be finished in 30 minutes or less.

Sample Bodybuilding Training Schedule #1

Workout Notes:

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

2. Rest 60 seconds between sets.

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

Workout (A): Chest, Shoulders, Triceps

Chest:

Incline Bench Press 3 sets of 8-10 reps

Chest Dips and Incline Dumbbell Flyes Superset 3 sets of 10-12 reps

Shoulders:

Dumbbell Shoulder Press and Bent Over Laterals Superset 3 sets of 10-12 reps

Lateral Raises 3 sets of 10-12 reps

Triceps:

Overhead Dumbbell Triceps Extensions and Triceps Pushdowns Superset 3 sets of 10-12 reps

Workout (B): Thighs, Hamstrings, Abs

Thighs and Hamstrings:

Squats and Lunges Superset 3 sets of 8-10 reps

Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps

Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps

Abs:

Leg Raises and Crunches Superset 3 sets of 15-20 reps

Workout (C): Back, Biceps, Calves

Back:

Wide Grip Pull-ups to Front 3 sets of 8-10 reps

Reverse Grip Close Grip Chins and Low Pulley Row Superset 3 sets of 10-12 reps

Biceps:

Incline Curls and Hammer Curls Superset 3 sets of 10-12 reps

Concentration Curls 3 sets of 12-15 reps

Calves:

Standing and Seated Calf Raises Superset 3 sets of 10-12 reps

After 4 weeks of using the program above, here is a second training program that can be used to introduce variety into your bodybuilding workouts.

 

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13 Comments

  1. These are great workouts- in fact, all you would ever need! I will use these for my PT clients.

    Thanks Hugo- keep up the good work!

    • Dear Allan – Thank you so much for your comments! Really appreciated.

      Best!
      Hugo

  2. thanks hugo for these great and fast workouts.you are so right about beginners that think spending more time in gym give them better result.i realy like your workout methods and i appreciate that.

  3. These are some great workouts!! Thanks Hugo! :D
    The problem is that,doing super sets can sometimes be difficult when the gym is really crowded!
    But hey,even without supersets,they're still great workouts!

    PS:just a question,Hugo,if the second schedule was done 5 days a week,this would involve two chest days and a shoulder day,or the opposite,won't this be too stressful for the shoulders??

    • Thanks for the comment! Glad you like the workouts! As long as workouts are kept short and the volume is kept under control your shoulders will be able to recover. Best! Hugo

  4. Hey Hugo! I really enjoy these workouts but I have a question about supersetting the same muscle group. I noticed when I only rest 1 minute between the super set ,I have to use very light weights ,I have to keep lightening the weights every set in order to get 10 reps.I know it helps burn fat but does this stimulate growth better then doing one exercise at a time? I’m lifting for size. Thanks for your help!

    • Hi Nick!

      Remember that the weight is just one of the many variables that we can use to stimulate growth. There are many other variables like muscle tension, workout volume, tempo (speed in which you perform the reps) etc, that you can use in order to stimulate growth. The key is to change things periodically so that the body IS FORCED to adjust by growing. Thus, even though you will be doing lighter weights, supersetting the same muscle will stimulate the muscles to grow. Of course, if you use the technique for too long, eventually, your body will get used to it (like with anything) and that is the reason that you need to use different techniques all of the time. Please take a look at the report that I posted on this article: http://www.hugorivera.net/hypertrophy-max-review-hugo-rivera.html. Best! Hugo

  5. If I have more time to workout, can I do 4 sets instead of 3 for each exercise for increased intensity?

    Also, sometimes I cannot superset given the circumstances at the gym. I also find it hard to gauge when to up the weight when supersetting and dont feel like Im getting any stronger.Will Ireceive the same benifits doing straight sets?

    I really enjoy the workouts and like hitting each muscle group twice a week. Just want to make sure it is the right method for size and strength. Thanks for help!

  6. can workouts a-c be completed on consecutive days or should there be an off period between them?

    • Hi Brad. Off period comes after 3 consecutive days. So 3 days on, one day off. Best! HR

  7. Hey Hugo! What if I can only workout 4 times a week?so is it okay if I would rather do straight sets instead of supersetting them?

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