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The best 45-minute gym workouts to maximize your time

Want to pack more punch in your workouts? Here are the best 45-minute programs.
Ganbaru Method October 8, 2024December 5th, 2024

Want to pack more punch in your workouts? Here are the best 45-minute programs.

Longer workouts don’t always mean better. Sometimes, intentionally keeping workouts under 60 minutes can ensure you push hard, don’t rest for too long, and can make you feel more motivated.

No matter your preference, Ganbaru has programs for you — ranging from flexibility & mobility to cardio & conditioning to calisthenics & skillwork to muscle building & getting stronger… and the list goes on.

We also have solutions for almost every gym or home set up, with exercise swaps and clear demonstrations. And if you see that something’s missing, just email us at support@ganbarumethod.com, leave a question in the forum, or triple tap within the app to get help.

Time can be a make-or-break factor when it comes to workouts too. Some people may enjoy short and sweet 15-30 minute workouts (we’ve got articles for 15-minute programs and 30-minute programs), while others prefer hanging in the gym for over an hour.

And if you’re in this article, you may enjoy the sweet spot of a 45-minute workout. We do too! Without further ado, let us share our favourite ~45-minute programs for every fitness goal. 

Build muscle

45 minutes gives you ample time to chase your muscle building goals. You have a ton of programs to choose from that will still fit comfortably within your schedule, all of which are self-explanatory. 

Most of our muscle building programs are led by Eugene Teo @coacheugeneteo:

  • Full body 2.0 (~45-55 minutes)
  • High frequency back
  • High frequency glutes (~40-55 minutes)
  • High frequency legs
  • High frequency quads
  • High frequency shoulders
  • Home 2.0
  • Powerbuild 2.0
  • Push pull legs (~40-55 minutes)
  • Push pull legs 2.0 (~35-50 minutes)
  • Upper lower
  • Upper lower 2.0

Sample workout

Get stronger

Want to chase more strength than muscle gains? (Of course, you’re still building muscle with strength-focused programs.) These programs will keep you in the gym for under one hour:

  • Barbell only: Effective workout with just a barbell
  • Powerbuild 2.0: Combining bodybuilding and powerbuilding in one strong system

Sample workout

Powerlifting

Chase maximum strength with powerlifting programs led by Will Crozier @wcroz, Ganbaru’s powerlifting coach.

  • Build: Foundational strength in your squat, bench, and deadlift
  • Peak low frequency: Test your strength, including singles on competition movements
  • Restore: SBD variations for mental and physical restoration 

Sample workout

More options

Foundations

  • Prep: Improve mobility, coordination, and strengthen new ranges

Calisthenics

  • The body: Calisthenic workouts with Raphael Gomez

Conditioning

  • Endure: Boost muscular endurance with short, sharp workouts

Sample workout

60 minute+

All other programs not listed here, on our 15-minute programs article, or on our 30-minute programs article will be in the one hour range. To make things easy, here’s a laundry list for your reference:

Get stronger

  • Advance powerbuilding: Advanced program to build SBD while maximizing muscle building
  • Lift & grapple: Real world power & functional strength
  • Neuro strong: Increase explosive power and muscle activation for faster strength gains
  • Powerbuild: Combining bodybuilding and powerlifting 
  • Skill low frequency: Capitalize on strength gains
  • Strength: Baseline for getting stronger 

Sample workout

Conditioning

Sample workout

Build muscle

Powerlifting

Unanswered questions?

Just send us an email at support@ganbarumethod.com. We’ll get back to you within 24 hours.

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