Can’t or don’t want to spend to spend hours and hours working out each day to reach your goals and look great?
Meet your perfect (workout) match: 45-Minute Physique.
45-Minute Physique is a condensed version of our beloved 3/4/5 Day Physique programs. It permanently lives in hypertrophy so you can still maximize looking/feeling your best, even when you’re short on time.
Get in, have fun, get on with life – AND look great while doing it (:
Ready to get started? Click here to join
General Program Info
Note: as a Paragon member, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
45 Minute Physique:
- 4 days x 45 minute workouts
- 2 upper body and 2 lower body sessions each week
- program has progressive overload
- programming permanently lives in hypertrophy
- new cycles begin every 6 weeks
- you can follow this program at a gym, from home, or with DB’s
Who is 45-Minute Physique For?
These are bodybuilding and hypertrophy-focused workouts that will help build muscle, maximize your physique, and help you look your best.
Since our 3 Day Physique, 4 Day Physique, and 5 Day Physique programs take 60 min/day, this program is for anyone who wants to bodybuilder and lift, but doesn’t have an hour to workout each day.
Need shorter workouts? Check out 30-Minute Quickie
Hypertrophy & Why We Love It
Hypertrophy simply means “muscle building”
It’s generally the most ideal way to train if your goal is to maximize your best composition and look your best.
You’ll typically be lifting moderate weights for lots of sets/reps, often lifting close to failure or to failure. Rep ranges are typically on the higher end, such as 8-10 reps, 10-12 reps, 12-15 reps, etc.
We love hypertrophy training at Paragon because it’s fun, super versatile, and also supportive of a wide range of goals. Meaning whether you’re chasing fat loss, muscle gain, or any goal in-between, hypertrophy can be an excellent way to get you there.
Just adjust nutrition your accordingly:
- Goal = fat loss (eat in a calorie deficit below maintenance needs)
- Goal = muscle gain (calorie surplus beyond maintenance needs)
- Goal = maximize health (eat at maintenance)
- Goal = maximize performance (maintenance or calorie surplus)
45-Min Physique Sample Workout
In our training app, we have detailed workout instructions, movement modification/substitution ideas, and there will always be demo videos so you know exactly how to perform each lift.
You can complete the workouts using machines, barbell, or dumbbells.
45-Minute Physique Workout Sample:
A. 3 Sets
1-2 warm-up set, as needed, then 3 challenging sets:
Machine Leg Curl or Slider Leg Curls x 10-15 reps
Rest 2 min
B. Superset Movements
1-2 warm-up sets each, then:
2 work supersets for each
Sissy Squats x 6-12 reps
DB Reverse Lunges x 4-10 steps/leg
Rest 2-3 min
C. 3 Sets
1-2 warm-up sets, then 3 challenging sets:
DB RDL x 10-15 reps
Rest 1-2 min
D. 3 Sets
1-2 warm-up sets, then 3 challenging sets:
Machine Leg Press, Heels Elevated Back Squat, or Foam Roller Hack Squats
First work set x 12-15 reps
Rest 2 minutes
Second work set x 10-12 reps
Rest 2 minutes
Third work set x 6-10 reps
Ready to Join the Fun?
- Follow us on Instagram
- Click here to join Paragon Training Methods
