The four pillar template
Push, pull, squat, and hinge together hit chest, shoulders, back, quads, hamstrings, and glutes. Three sets of each is 12 working sets, which is plenty of quality stimulus for a 30 minute full body day.
How do I make a 30 minute full body workout?
Use one push, one pull, one squat, and one hinge, 3 sets each, supersetted, with 60 to 90 second rest.
The quick answer
Pick four compounds that cover the body: a push like bench or dumbbell press, a pull like a row, a squat, and a hinge like a Romanian deadlift. Do 3 sets of each near failure and superset the push with the pull and the squat with the hinge to save time. Keep rest to 60 to 90 seconds. Add a couple of arm or core sets only if time remains.
How to think about it
Superset to fit the clock
Alternate push with pull and squat with hinge so one muscle rests while the other works. This cuts dead time roughly in half and lets all four movements fit comfortably in half an hour.
Rotate to build the week
Run this 3 times a week, swapping variations like incline press for flat or front squat for back squat. Over the week you accumulate 10 plus sets per muscle without any single long session.
Do this
- Choose your fourLock in one push, one pull, one squat, and one hinge before you start so there is no wasted decision time.
- Superset the pairsSet up push with pull and squat with hinge to double your work density.
- Time your restHold rest to 60 to 90 seconds so the whole session lands inside 30 minutes.
Keep going
How SUUPR helps
Use one push, one pull, one squat, and one hinge, 3 sets each, supersetted, with 60 to 90 second rest.