The Ultimate 45-Minute Total Body Strength & Hypertrophy Workout

Ready to take your strength training to the next level? This comprehensive 45-minute total body workout is designed to build both strength and muscle. We'll start with a dynamic warm-up to prepare your body, move into a challenging strength and hypertrophy circuit, and finish with a cool-down to aid recovery.

Warm-Up (5 Minutes)

Start every workout with a proper warm-up to increase blood flow, improve mobility, and reduce your risk of injury. Perform each movement for 30-45 seconds.

• Jumping Jacks: A classic for a reason—get your heart rate up and blood flowing.

• Torso Twists: Stand with feet shoulder-width apart and gently twist your torso side to side to warm up your core and spine.

• Bodyweight Squats: Do 10-15 reps to activate your glutes and quads. Focus on a smooth, controlled motion.

• Cat-Cow Stretch: On your hands and knees, arch and round your back to improve spinal mobility.

• Leg Swings: Facing a wall for support, swing one leg forward and backward, then side to side. Switch legs after 30 seconds.

The Main Event: Strength & Hypertrophy Circuit (45-50 Minutes)

This workout is split into two sections. The first section focuses on strength with lower reps and heavier weight. The second section targets hypertrophy (muscle growth) with higher reps and moderate weight.

Section 1: Strength Focus (3 Sets per Exercise)

Perform 3 sets of the prescribed reps. Rest for 60-90 seconds between each set. For each exercise, select a weight that is challenging but allows you to maintain proper form.

• Barbell/Dumbbell Squats: 6-8 reps. This is a foundational movement for building lower body strength.

  • Alternative: Leg Press or Goblet Squats if a barbell isn't an option.

• Dumbbell Rows: 6-8 reps per arm. Focus on pulling the weight with your back muscles, not your biceps.

  • Alternative: Seated Cable Rows or Single-Arm Machine Rows.

• Overhead Press: 6-8 reps. Use a barbell or dumbbells. Keep your core tight and don't arch your lower back.

  • Alternative: Arnold Press or Seated Dumbbell Press.

Section 2: Hypertrophy Focus (3 Sets per Exercise)

Perform 3 sets of 10-12 reps. Rest for 45-60 seconds between each set. Select a weight that allows you to feel the "burn" on the last few reps while maintaining good form.

• Walking Lunges: 10-12 reps per leg. Hold dumbbells at your sides for added resistance.

  • Alternative: Reverse Lunges or Bulgarian Split Squats.

• Dumbbell Incline Press: 10-12 reps. Set a bench to a 30-45 degree incline to target your upper chest.

  • Alternative: Push-ups with an elevated surface (hands on a bench or box).

• Lateral Raises: 10-12 reps. Use light dumbbells and focus on lifting your arms straight out to the sides, not above shoulder height.

  • Alternative: Cable Lateral Raises.

• Bicep Curls: 10-12 reps. Keep your elbows locked at your sides.

• Tricep Pushdowns: 10-12 reps. Use a cable machine or resistance bands.

Cool-Down & Stretch (5 Minutes)

Bring your heart rate down and improve flexibility with these static stretches. Hold each stretch for 30 seconds.

• Quad Stretch: Stand and hold your foot behind you, gently pulling it towards your glute.

• Hamstring Stretch: Sit on the floor with one leg extended and reach for your toes.

• Chest Stretch: Find a doorway and place your forearms on the frame. Lean forward gently to stretch your chest.

• Child's Pose: A relaxing pose to stretch your back, shoulders, and hips.

Ready for a Deeper Dive?

This workout is just a glimpse of what's possible. If you're serious about building a powerful, sculpted physique, my Mass & Power and Peak Physique programs are for you.

• Mass & Power: Designed for those who want to pack on muscle and lift heavier.

• Peak Physique: Focused on sculpting and defining your body with a balanced approach.