30-Minute Full Gym Full Body Workout — Intermediate
A ready-to-go 30-minute full gym full body workout for intermediate lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Hip Circles1 × 30s · rest 15s
- Inchworm Walkouts1 × 10 · rest 15s
- Jumping Jacks1 × 30s · rest 15s
Main workout
- Barbell Bench Press3 × 8-12 · rest 60-90s
- Face Pulls3 × 8-12 · rest 60-90s
- Leg Curl Machine3 × 8-12 · rest 60-90s
- Plank3 × 30s · rest 45s
Cool-down
- Child's Pose Stretch1 × 45s · rest —
- Cat-Cow Stretch1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
FAQ
How long is this fullbody workout?
About 30 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for a full gym setup.
Is this good for beginners?
It's geared toward intermediate lifters. Beginners should pick our beginner version.