When you have limited time, it becomes crucial to follow a well-designed workout plan that can yield maximum results.
A well-structured workout routine must involve exercises for every muscle group if you want to build a strong and aesthetic physique.
And for weight loss, your routine must include a combination of bodyweight, weighted, and cardio machine exercises that burn significant calories, increase weight loss, and enhance cardiovascular fitness.
In this article, I’ve shared a couple of 45 minute gym workout routines – one for muscle building and the other for weight loss. Depending on your fitness goal, you can follow one of them.
Program Overview
| Frequency | 5 days a week |
| Duration/Session | 45 minutes |
| Routine 1 | Upper/Lower Split for Strength and Mass |
| Routine 2 | Cardio for Weight Loss |
| Target Gender | Male and Female |
| Skill Level | Beginner to Intermediate |
| Suggested Program Duration | 12-16 Weeks |
| PDF Available | Yes, at the bottom |
If you are a beginner, following this 30-minute full-body gym workout is better.
45 Minute Gym Workout Routine to Build Muscle
- Monday – Upper Body
- Tuesday – Lower Body
- Wednesday – Upper Body
- Thursday – OFF
- Friday – Upper Body
- Saturday – Lower Body
- Sunday – OFF
Start your training with 3-5 minutes of quick warm-up. You can jog on the treadmill, do stationary bicycling, or perform dynamic cardio moves to increase your body temperature and prepare your muscles for lifting weights.
Monday (Day 1) – Upper Body
| Exercise | Target Muscle | Sets x Reps | Rest |
|---|---|---|---|
| Pull-ups | Back | 2 x Failure | 1-min |
| Front Lat Pulldown | Back | 3 x 10-12 | 2-min |
| Military/DB Overhead Press | Shoulder | 3 x 10-12 | 2-min |
| Pec Deck Fly | Chest | 3 x 12-15 | 2-min |
| Bar Dips/Triangle Pushups | Triceps & Pecs | 2 x Failure | 2-min |
Tuesday (Day 2) – Lower Body
| Exercise | Target Muscle | Sets x Reps | Rest |
|---|---|---|---|
| DB Front Squat | Quadriceps | 3 x 12-15 | 2-min |
| Machine Leg Press | Quadriceps | 3 x 10-12 | 2-min |
| Dumbbell Lunges | Quad & Hams | 2 x 10/leg | 1-min |
| Dumbbell RDL | Hamstring | 3 x 6-8 | 2-min |
| Calf Raises | Calves | 3 x 15-20 | 1-min |
Wednesday (Day 3) – Upper Body
| Exercise | Target Muscle | Sets x Reps | Rest |
|---|---|---|---|
| Incline DB Bench Press | Chest | 3 x 10-12 | 2-min |
| High-to-Low Cable Fly | Chest | 3 x 12-15 | 2-min |
| Dumbbell Lateral Raise | Shoulder | 3 x 10-12 | 2-min |
| Seated Cable Row | Back | 4 x 10-12 | 2-min |
| Preacher/Hammer Curl | Biceps | 2 x 12-15 | 1-min |
Friday (Day 4) – Upper Body
| Exercise | Target Muscle | Sets x Reps | Rest |
|---|---|---|---|
| Bent-over Barbell Row | Back | 3 x 10-12 | 2-min |
| Reverse Pec Deck Fly | Posterior Delt | 3 x 12-15 | 1-min |
| Close Grip Bench Press | Triceps and Pecs | 3 x 10-12 | 2-min |
| Dumbbell Pullover | Chest and Lats | 3 x 10-12 | 2-min |
| Barbell Shrug | Shoulder and Traps | 3 x 10-12 | 1-min |
Saturday (Day 5) – Lower Body
| Exercise | Target Muscle | Sets x Reps | Rest |
|---|---|---|---|
| Back Squat | Lower Body | 4 x 10-12 | 2-min |
| Leg Extension | Quadriceps | 3 x 12-15 | 1-min |
| Leg Curl | Hamstrings | 3 x 12-15 | 1-min |
| Step-up | Lower Body | 2 x 10/leg | 1-min |
| Hip Thrust | Glute & Hamstring | 3 x 10-12 | 2-min |
45 Minute Cardio Workout at the Gym for Weight Loss
Instructions: Work out at your own pace and take as little rest as possible between exercises.
Monday
- 15-sec Jumping Jacks x 2
- 15-sec Mountain Climbing x 2
- 10 Squat Jumps
- 10 Pushups
- 15-sec High Knees
- 15-minute Treadmill Jog + Moderate run
- 5-minute Stationary Bicycling
- 5-minute Elliptical Cross Trainer
- 10 Hanging Knee Raises x 2
- 20 High-Low Cable Chop (10/side) x 2
- Forearm Plank (as long as you can hold)
- Side Plank (as long as you can hold)
Tuesday
- 15-sec Jumping Jacks x 2
- 15-sec High Knees x 2
- 5 Burpees x 2
- 20 Front Leg Swings (10/leg) x 2
- 10-minute Treadmill Jog + Run
- 10 Dumbbell Clusters
- 20 1-arm Kettlebell Swings (10/arm)
- 20 steps Farmers Walk (10 front & 10 reverse)
- 10 Dumbbell Push Press
- 20 Dumbbell Step-ups (10/leg)
- 20 Unilateral DB Row (10/side)
- 20 Dumbbell Front Squat
- 10 Bench Press
Wednesday
- 15-sec Ankle Hops x 2
- 15-sec Jumping Jacks x 2
- 15-sec High Knees x 2
- 5 Burpees x 2
- 10 Jumping Lunges (5/side)
- 30-sec Front Leg Swings (15-sec/leg)
- 30-sec Lateral Leg Swings (15-sec/leg)
- 15-minute Treadmill Jog + Moderate run
- 10-minute Stationary Bicycling
- 3-5 min Battle Rope/Jumping Rope
Friday
- 15-sec Jumping Jacks x 2
- 15-sec High Knees x 2
- 20 Lateral Leg Swings (10/leg)
- 10 Squat Jumps
- 10 Push-ups
- 20 1-arm Kettlebell Swings (10/arm)
- 20 Dumbbell Front Squats
- 20 Dumbbell Push Press
- 20 One-arm Dumbbell Rows (10/side)
- 20 Dumbbell Lunges (10/leg)
- 20 Bench Presses
- 20 Dumbbell Lateral Raises
- 5-minute Treadmill Run
- 5-minute Stationary Bicycling
- 5-min Elliptical Cross Trainer
Saturday
- 15-sec Jumping Jacks
- 15-sec High Knees
- 15-sec Mountain Climbing
- 10 Squat Jumps
- 20 Shoulder Taps (10/side)
- 30-sec Inchworm
- 15-min Treadmill Jog + Run
- 10-minute Abs Workout
- 5-min Stationary Bicycling / Elliptical Cross Trainer
Download The 45 Minute Gym Workout Plan PDF
Frequently Asked Questions (FAQs)
Is 45 Minutes of Gym Workout Enough to Build Muscle?
Yes, working out 45 minutes, five times a week, can help you progress your strength and muscle growth. But make sure your workout routine muscle includes 12-16 sets for large muscle groups, such as chest, legs, and back, and 6-8 sets for small muscle groups, such as biceps and triceps.
There’s no hard and fast rule in fitness. Anything can be customized to achieve a specific goal based on a person’s fitness goal and skill level.
How Many Calories 45 Minutes of Cardio Burn?
A 45-minute cardio training session can shed around 500 to 700 calories. The calorie-burning rate is usually high in overweight and obese people compared to fit and lean ones.
Once you complete the above programs, you can start one of the below ones as per your goal:
