Build 30 (Muscle Building Workout Plan)
By: Lindsey Bomgren, CPT | July 1, 2024
Build strength at home with this free muscle building workout plan: Build 30! Each day you’ll complete five minutes of mobility training, 20 minutes of strength training, and a burnout that is sure to test your limits. Download the program PDF with daily workout videos on YouTube. All you need is a set of dumbbells, and 30 minutes a day.
Jump To Week 1
Jump To Week 2
Build 30 is a muscle building workout plan that is designed to build strength at home in 30 minutes a day.
Each day you’ll complete five minutes of mobility training, 20 minutes of strength training, and a burnout that is sure to test your limits.
We’re taking strength and endurance training to the next level. We’ll target all major muscle groups including the upper body, lower body and core through both isolation exercises and compound movements.
This training split is designed to help you build strength, confidence, mental toughness and so much more, so you can continue to meet the demands of everyday life.
Build 30 is full of compound exercises that will challenge your total body strength and cardiovascular endurance. Each workout includes a mobility-focused warm up and cool down. Lift heavy weights to maximize muscular hypertrophy (muscle growth).
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan
This Muscle Building Workout Routine is for Anyone Looking to:
- Build muscle in the upper body, lower body and core.
- Improve athletic and cardiovascular fitness level.
- Increase core strength, flexibility and mobility.
- Burn calories, lose weight and burn body fat at home.
- Establish a solid weight training routine at home in just two weeks.
A strength training workout plan designed to increase muscle mass. This is an advanced workout plan, but we’ve included a modifier in every workout video to offer low impact, standing and beginner modifications. Follow along with the modifier for options to scale each move, and take these workouts at your pace.
This free, 2-week workout plan is modeled after our popular strength training programs: Strong 20, Stronger 25, SplitStrong 35, HIITStrong 35, MetCon 100 and Zero 30. These programs are different from our other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program.
Build 30 Workout Program: Week 1
Day 1: 30-Minute Full Body and Leg Day Workout Routine
- YouTube Link: 30-Minute Full Body Workout (Leg Focus, All Standing)
- Equipment:Dumbbells
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.
Day 2: 30-Minute Chest and Tricep Workout
- YouTube Link: 30-Minute Arm Workout (Chest and Triceps)
- Equipment:Dumbbells and optional bench/box/chair
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed. Add an incline to push ups by placing your hands on a chair or bench.
Day 3: 30-Minute Core Training with Dumbbells
- YouTube Link: 30-Minute Cardio Abs and Mobility
- Equipment:Dumbbells
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed. Omit rotations as they become uncomfortable.
Day 4: 30-Minute Glutes and Hamstrings Workout
- YouTube Link: 30-Minute Leg Workout (Glutes and Hamstrings)
- Equipment:Dumbbells and optional mini loop resistance band
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed. Option to make unilateral moves bilateral (keeping both feet on the ground).
Day 5: 30-Minute Full Body Workout Routine and Abs
- YouTube Link: 30-Minute Full Body and Abs Workout
- Equipment:Dumbbells
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed.
Build 30 Workout Program: Week 2
Day 6: 30-Minute Full Body and Arm Workout Routine
- YouTube Link: 30-Minute Full Body Superset Workout (Arm Focus)
- Equipment:Dumbbells
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed.
Day 7: 30-Minute Quad and Glute Workout
- YouTube Link: 30-Minute Quad and Glute Workout (Dumbbells)
- Equipment:Dumbbells. Optional heel wedges and box/bench.
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed. Option to omit heel elevation, keeping both feet flat on the ground.
Day 8: 30-Minute Core Circuit
- YouTube Link: 30-Minute Core Circuit Workout
- Equipment:Dumbbells
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed.
Day 9: 30-Minute Back and Shoulder Workout
- YouTube Link: 30-Minute Arm Workout (Back and Shoulders)
- Equipment:Dumbbells and optional bench/box/chair
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed.
Day 10: 30-Minute Muscle Building Workout
- YouTube Link: 30-Minute Full Body Workout (Muscle Building)
- Equipment:Dumbbells
- Pregnancy Modifications:Follow the workout modifier and slow down moves as needed.
Find This Workout Plan On Youtube
Youtube PlaylistBuild 30 Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells (Discount Code: NMLTF5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 10-25 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment:Mini Loop Resistance Bands (Discount Code: NML), Heel Wedges and Optional Bench/Box/Chair.
2. Time Requirement:
Workouts are 30 minutes per day, 5 days per week.
This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!
If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:
Week One:
Day 1: Full Body (Leg Focus)
Day 3: Core Training with Dumbbells
Day 5: Full Body and Abs
Week Two:
Day 6: Full Body (Arm Focus)
Day 8: Core Circuit
Day 10: Full Body Muscle Building
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
Click here to try our functional strength training program, Strong 20. We recommend this signature program for beginners and pregnancy/postpartum.
4. Cost:
FREE! No sign up needed.
Muscle Building Workout Plan FAQs
Which Workout Routine Is Best For Gaining Muscle?
The most effective muscle building workout routine will include compound lower body exercises,upper body exercisesand core exercises in a split training routine (a popular format being push/pull/legs). This allows you to lift heavy while including a variety of exercises that stimulate multiple muscle groups at the same time, likesquats, deadlifts, pull-ups and push ups.
How Many Days A Week Should I Workout To Build Muscle?
In general, resistance training for 20 to 30 minutes,2 to 3 days per weekis enough to see results. You should target all your major muscle groups at least twice throughout your weekly workouts.
What Is A Good 5 Day Workout Routine To Build Muscle?
A split training format, alternating full body workouts with muscle-specific workouts, is effective for building muscle. The key to muscle growth is lifting heavy weights and implementing progressive overload. When you follow a split training routine, you can increase the reps or increase the weight you’re using while still allowing your body proper time to rest and recover.
How To Download and Use This Workout Plan
- Download the Muscle Building Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Build 30 Workout Program.
- Share your daily workouts with me by tagging@nourishmoveloveon social and ‘Pin’ the daily workouts onPinterestso you can do them again.
More FREE Workout Programs
- Strength
- HIIT
- Beginner
- Pregnancy
Pin this Free Workout Split: Build 30 Program
Note:before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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