Original starter · 4 weeks
30-Minute Full Body
Fit a full-body workout into 30 minutes, three times a week.
4weeks
3days a week
12sessions
126working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 30 | 18 | −40% |
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| Total reps | 228 | 135 | −41% |
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| Reps per set | 7.6 | 7.5 | −1% |
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| Average RPE | 6.6 | 5.1 | −23% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Goblet Squat | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Seated Cable Row | 2 × 10-12 | RPE 7 | 01:30 |
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| Cable Crunch | 2 × 10 | RPE 6.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Machine Shoulder Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
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| Farmer Carry · 30 m | 2 × 1 | RPE 6.5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Incline Dumbbell Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| One-Arm Dumbbell Row | 2 × 10-12 | RPE 7 | 01:30 |
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| Pallof Press | 2 × 10 | RPE 6.5 | 01:00 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 4 × 6-8 | RPE 7.5 | 02:30 |
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| Goblet Squat | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8 | 01:30 |
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| Cable Crunch | 3 × 10 | RPE 7.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 7.5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| One-Arm Dumbbell Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Pallof Press | 3 × 10 | RPE 7.5 | 01:00 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Goblet Squat | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Crunch | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 8 | 01:30 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 8.5 | 02:00 |
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| One-Arm Dumbbell Row | 3 × 10-12 | RPE 8.5 | 01:30 |
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| Pallof Press | 3 × 10 | RPE 8 | 01:00 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 2 × 6-8 | RPE 5 | 02:30 |
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| Goblet Squat | 2 × 8-10 | RPE 5 | 02:00 |
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| Seated Cable Row | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Cable Crunch | 1 × 10 | RPE 5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 6-8 | RPE 5 | 02:30 |
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| Machine Shoulder Press | 2 × 8-10 | RPE 5 | 02:00 |
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| Lat Pulldown | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Farmer Carry · 30 m | 1 × 1 | RPE 5 | 01:30 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 2 × 6-8 | RPE 5 | 02:30 |
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| Incline Dumbbell Press | 2 × 8-10 | RPE 5 | 02:00 |
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| One-Arm Dumbbell Row | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Pallof Press | 1 × 10 | RPE 5 | 01:00 |
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