User-shared Budy plan

Balanced Full-Body Builder

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

4 of 20 planned weeks currently include workouts in this preview.

Rehearse the movement menu and establish a sustainable pace for 30-minute sessions.

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20Planned weeks

2Workouts / week

IntermediateDifficulty

1/5Phases ready

Updated Jul 26, 2026

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What this block is trying to do

A 20-week moderate-commitment muscle-gain plan built around two 30-minute gym sessions. It preserves your Monday/Sunday schedule, uses mostly stable exercise selection for trackable progress, and includes a late recovery block so progress stays sustainable.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Foundation ResetBaseline

foundation

Week 1 - Full Body B — Hip/Back Emphasis with paired accessories

Full Body B — Hip/Back Emphasis with paired accessories

Sunday30mGymStrengthModerate5 exercises

Type

Strength

Intensity

Moderate

Double Kettlebell Bent-Over Alternating Twist Row

1 set x 8-10 reps

Warm-upIntermediateEasy intensityLoad tracked

BackKettlebell

Set 1 · 8-10 reps · 30s rest · controlled tempo · Easy intensity

Barbell Band Assisted Deadlift

3 sets x 6-10 reps

MainBeginnerModerate (2 Rir) intensityLoad tracked

HamstringsGlutesBarbellResistance Band

Set 1 · 6-10 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

All set details3 sets

Set 16-10 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 26-10 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 36-10 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Suspended Row

3 sets x 8-12 reps

MainIntermediateModerate (2 Rir) intensity

Back

Set 1 · 8-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 28-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 38-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Barbell Back Squat to Bench with Chains

3 sets x 8-12 reps

MainIntermediateModerate (2 Rir) intensityLoad tracked

QuadricepsGlutesBarbellBench

Set 1 · 8-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 28-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 38-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Sitting Flutter Kick on a padded stool

1 set x 8-12 reps

CooldownIntermediateVery Easy intensity

Core

Set 1 · 8-12 reps · 1m rest · controlled tempo · Very Easy intensity

Week 1 - Full Body A — Quad & Chest Emphasis (superset accessory)

Full Body A — Quad & Chest Emphasis (superset accessory)

Monday30mGymStrengthModerate9 exercises

Type

Strength

Intensity

Moderate

Tip Toe Walking

1 set x 2m-3m

Warm-upBeginnerEasy intensity

Calves

Set 1 · 2m-3m · 1m rest · controlled tempo · Easy intensity

Bodyweight Swing

1 set x 8-12 reps

Warm-upIntermediateEasy intensity

GlutesHamstringsBodyweight

Set 1 · 8-12 reps · 30s rest · controlled tempo · Easy intensity

Barbell Back Quarter Squat

3 sets x 8-12 reps

MainIntermediateModerate (2 3 Rir) intensityLoad tracked

QuadricepsGlutesBarbell

Set 1 · 8-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
Set 28-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity
Set 38-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 3 Rir) intensity

Dumbbell Standing Overhead Press

3 sets x 8-12 reps

MainIntermediateModerate (2 Rir) intensityLoad tracked

ShouldersTricepsDumbbell

Set 1 · 8-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 28-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 38-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Cable Bar Lat Pulldown

3 sets x 8-12 reps

MainIntermediateModerate (2 Rir) intensityLoad tracked

BackCable

Set 1 · 8-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

All set details3 sets

Set 18-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 28-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity
Set 38-12 reps · 2m rest · 2-0-1 tempo · Moderate (2 Rir) intensity

Push-Up

3 sets x 8-15 reps

SupersetIntermediateModerate (2 Rir) intensity

ChestTriceps

Set 1 · 8-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset

All set details3 sets

Set 18-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset
Set 28-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset
Set 38-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset

Band Pull Through

3 sets x 10-15 reps

SupersetIntermediateModerate (2 Rir) intensity

GlutesHamstringsResistance Band

Set 1 · 10-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset

All set details3 sets

Set 110-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset
Set 210-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset
Set 310-15 reps · 1m rest · 2-0-1 tempo · Moderate (2 Rir) intensity · Superset

Seated Two-Arm Overhead Side Bend Stretch

1 set x 40s-1m

CooldownIntermediateVery Easy intensityPer side

BackCore

Set 1 · 40s-1m · 1m rest · static tempo · Very Easy intensity · Per side

Flat Bench Negative Dragon Flag

1 set x 6-10 reps

CooldownAdvancedVery Easy intensity

Core

Set 1 · 6-10 reps · 1m rest · controlled tempo · Very Easy intensity

Week 2

Phase 1Foundation ResetVolume

foundation

Week 2 - Full Body B — Hip/Back Emphasis with paired accessories

Full Body B — Hip/Back Emphasis with paired accessories

Sunday30mGymStrengthModerate5 exercises

Type

Strength

Intensity

Moderate

Double Kettlebell Bent-Over Alternating Twist Row

1 set x 8-10 reps

Warm-upIntermediateEasy intensityLoad tracked

BackKettlebell

Set 1 · 8-10 reps · 30s rest · controlled tempo · Easy intensity