45 Minute Gym Workout Routine (5 Days a Week) w/PDF

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

Frequency5 days a week
Duration/Session45 minutes
Routine 1Upper/Lower Split for Strength and Mass
Routine 2Cardio for Weight Loss
Target GenderMale and Female
Skill LevelBeginner to Intermediate
Suggested Program Duration12-16 Weeks
PDF AvailableYes, 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

ExerciseTarget MuscleSets x RepsRest
Pull-upsBack2 x Failure1-min
Front Lat PulldownBack3 x 10-122-min
Military/DB Overhead PressShoulder3 x 10-122-min
Pec Deck FlyChest3 x 12-152-min
Bar Dips/Triangle PushupsTriceps & Pecs2 x Failure2-min

Tuesday (Day 2) – Lower Body

ExerciseTarget MuscleSets x RepsRest
DB Front SquatQuadriceps3 x 12-152-min
Machine Leg PressQuadriceps3 x 10-122-min
Dumbbell LungesQuad & Hams2 x 10/leg1-min
Dumbbell RDLHamstring3 x 6-82-min
Calf RaisesCalves3 x 15-201-min

Wednesday (Day 3) – Upper Body

ExerciseTarget MuscleSets x RepsRest
Incline DB Bench PressChest3 x 10-122-min
High-to-Low Cable FlyChest3 x 12-152-min
Dumbbell Lateral RaiseShoulder3 x 10-122-min
Seated Cable RowBack4 x 10-122-min
Preacher/Hammer CurlBiceps2 x 12-151-min
45 Minute Gym Workout Routine to Build Muscle

Friday (Day 4) – Upper Body

ExerciseTarget MuscleSets x RepsRest
Bent-over Barbell RowBack3 x 10-122-min
Reverse Pec Deck FlyPosterior Delt3 x 12-151-min
Close Grip Bench PressTriceps and Pecs3 x 10-122-min
Dumbbell PulloverChest and Lats3 x 10-122-min
Barbell ShrugShoulder and Traps3 x 10-121-min

Saturday (Day 5) – Lower Body

ExerciseTarget MuscleSets x RepsRest
Back SquatLower Body4 x 10-122-min
Leg ExtensionQuadriceps3 x 12-151-min
Leg CurlHamstrings3 x 12-151-min
Step-upLower Body2 x 10/leg1-min
Hip ThrustGlute & Hamstring3 x 10-122-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.


  • 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)


  • 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


  • 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


  • 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


  • 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:

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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