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Free training plan

30-minute workout plan, 3 days a week

Busy week? Here every session fits 30 minutes including the warm-up. To fit the time, the plan keeps the main movements (a squat or hinge, a push and a pull) and leaves out the extras.

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Week 1 of 4

Gym · Mon, Wed, Fri · 30 minutes

  1. Monday: Full body A, about 29 minutes
  2. Tuesday: rest
  3. Wednesday: Full body B, about 29 minutes
  4. Thursday: rest
  5. Friday: Full body C, about 29 minutes
  6. Saturday: rest
  7. Sunday: rest
  • MonFull body A · Squat, horizontal push and pull
  • WedFull body B · Hinge, vertical push and pull
  • FriFull body C · Upper-body emphasis, lighter legs
workouts a week
3
per session, warm-up included
30 min
per block, the last one lighter
4 weeks
equipment
Gym

Week 1

Your week, day by day

HybFit built it from the answers below with the same rules it uses for your own plan. Change an answer and the plan changes with it. Exercises, sets, reps and rest come with the full plan.

  1. Monday
    Full body A (locked)Squat, horizontal push and pull · ~29 min
  2. Tuesday

    Rest day

  3. Wednesday
    Full body B (locked)Hinge, vertical push and pull · ~29 min
  4. Thursday

    Rest day

  5. Friday
    Full body C (locked)Upper-body emphasis, lighter legs · ~29 min
  6. Saturday

    Rest day

  7. Sunday

    Rest day

Why the plan looks like this

  • 3 strength sessions a week: Full body A, Full body B, Full body C.
  • Training days: Mon, Wed, Fri — spread out to leave recovery time.
  • Goal "general fitness": main lifts 6–10 reps, accessories 10–15 reps.
  • Sessions fit 30 minutes including an 8-minute warm-up.
  • Week 4 is a lighter recovery week (fewer sets, easier effort).
  • Main lifts get an extra set in week 3.

Who it's for

  • You have a gym near work or home.
  • You can spare 30 minutes, 3 days a week.
  • You'd rather do a little, every week.

What you need: A standard gym: barbell, dumbbells, bench, squat rack, pull-up bar, cable and weight machines.

Inside this plan

From plan to first set

Real screens of this plan in the HybFit app. With the full plan, every workout in the week opens like this.

  1. HybFit workout screen for Full body B in this plan
    01

    Full body B, set by set

    Every exercise in Full body B with its sets, reps, rest and effort, and how to progress.

  2. A workout screen with “Why this exercise?” open, showing the rule behind the exercise
    02

    The reason for every exercise

    Open “Why this exercise?” and HybFit shows the rule that put it in your plan.

  3. HybFit exercise page for Dumbbell Sumo Deadlift with its line drawingMuscles worked by the Dumbbell Sumo Deadlift
    03

    Dumbbell Sumo Deadlift

    Step-by-step drawings and a muscle map for every exercise in the plan.

Same answers, same plan

The answers behind it

Goal
General fitness
Experience
Beginner
Trained in the last 3 months
On and off
Training days
Mon, Wed, Fri
Session length
30 minutes
Where
Gym
Equipment
Bodyweight, Barbell, Dumbbells, Bench, Squat rack, Pull-up bar, Cable machine, Weight machine

Questions

Is a 30-minute workout worth doing?
A short session you can keep doing every week is a good start. This plan spends the 30 minutes on the main movements rather than squeezing in extras.
Can I make the sessions longer later?
Yes. Change your session length in your answers and the plan adds exercises to fill the time.

Make it your plan

Start with these answers and change any of them: your days, session length and equipment. Seven quick questions, and you see your plan before you create an account.

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