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!
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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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
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.
[...] have to worry about is studying and eating. If you are really pressed for time, take a look at my Short 25-30 Minute Workouts for Busy Bodybuilders, which have you in and out of the gym in about 30 [...]
These are some great workouts!! Thanks Hugo!
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