{"id":17095,"date":"2023-07-12T13:12:02","date_gmt":"2023-07-12T17:12:02","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=17095"},"modified":"2023-07-12T13:12:08","modified_gmt":"2023-07-12T17:12:08","slug":"45-minute-gym-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/45-minute-gym-workout-routine-with-pdf","title":{"rendered":"45 Minute Gym Workout Routine (5 Days a Week) w\/PDF"},"content":{"rendered":"\n<p>When you have limited time, it becomes crucial to follow a well-designed workout plan that can yield maximum results.<\/p>\n\n\n\n<p>A well-structured workout routine must involve exercises for every muscle group if you want to <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" target=\"_blank\" data-type=\"post\" data-id=\"5866\" rel=\"noreferrer noopener\">build a strong and aesthetic physique<\/a>.<\/p>\n\n\n\n<p>And for weight loss, your routine must include a combination of bodyweight, weighted, and <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10182\" rel=\"noreferrer noopener\">cardio machine exercises<\/a> that burn significant calories, <a href=\"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning\" data-type=\"post\" data-id=\"14026\" target=\"_blank\" rel=\"noreferrer noopener\">increase weight loss<\/a>, and enhance cardiovascular fitness.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared a couple of 45 minute gym workout routines  &#8211; one for muscle building and the other for weight loss. Depending on your fitness goal, you can follow one of them.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Overview<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-electric-grass-gradient-background has-background\"><tbody><tr><td>Frequency<\/td><td>5 days a week<\/td><\/tr><tr><td>Duration\/Session<\/td><td>45 minutes<\/td><\/tr><tr><td>Routine 1<\/td><td>Upper\/Lower Split for Strength and Mass<\/td><\/tr><tr><td>Routine 2<\/td><td>Cardio for Weight Loss<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Skill Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Suggested Program Duration<\/td><td>12-16 Weeks<\/td><\/tr><tr><td>PDF Available<\/td><td>Yes, at the bottom<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you are a beginner, following this <a href=\"https:\/\/thefitnessphantom.com\/30-minute-gym-workout-for-beginners\" data-type=\"post\" data-id=\"10328\" target=\"_blank\" rel=\"noreferrer noopener\">30-minute full-body gym workout<\/a> is better.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>45 Minute Gym Workout Routine to Build Muscle<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday &#8211;<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Tuesday &#8211; <\/strong>Lower Body<\/li>\n\n\n\n<li><strong>Wednesday &#8211; <\/strong>Upper Body<\/li>\n\n\n\n<li><strong>Thursday &#8211; <\/strong>OFF<\/li>\n\n\n\n<li><strong>Friday &#8211; <\/strong>Upper Body<\/li>\n\n\n\n<li><strong>Saturday &#8211;<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Sunday &#8211; <\/strong>OFF<\/li>\n<\/ul>\n\n\n\n<p>Start your training with 3-5 minutes of quick warm-up. You can jog on the treadmill, do stationary bicycling, or perform <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">dynamic cardio moves<\/a> to increase your body temperature and prepare your muscles for lifting weights.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monday (Day 1) &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets x Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Back<\/td><td>2 x Failure<\/td><td>1-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Military\/DB Overhead Press<\/td><td>Shoulder<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3 x 12-15<\/td><td>2-min<\/td><\/tr><tr><td>Bar Dips\/Triangle Pushups<\/td><td>Triceps &amp; Pecs<\/td><td>2 x Failure<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday (Day 2) &#8211; Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets x Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>DB Front Squat<\/td><td>Quadriceps<\/td><td>3 x 12-15<\/td><td>2-min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>Quadriceps<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>Quad &amp; Hams<\/td><td>2 x 10\/leg<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Dumbbell RDL<\/a><\/td><td>Hamstring<\/td><td>3 x 6-8<\/td><td>2-min<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3 x 15-20<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday (Day 3) &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets x Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/Rwz69lvgJys\" target=\"_blank\" rel=\"noreferrer noopener\">High-to-Low Cable Fly<\/a><\/td><td>Chest<\/td><td>3 x 12-15<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>Shoulder<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>4 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Preacher\/Hammer Curl<\/td><td>Biceps<\/td><td>2 x 12-15<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"1200\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Gym-Workout-Routine.jpg\" alt=\"45 Minute Gym Workout Routine to Build Muscle\" class=\"wp-image-17116\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Gym-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Gym-Workout-Routine-300x300.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Gym-Workout-Routine-150x150.jpg 150w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Gym-Workout-Routine-768x768.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Friday (Day 4) &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets x Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Barbell Row<\/td><td>Back<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>Posterior Delt<\/td><td>3 x 12-15<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>Triceps and Pecs<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Chest and Lats<\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-upper-back-barbell-exercises#6_Barbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Shrug<\/a><\/td><td>Shoulder and Traps<\/td><td>3 x 10-12<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday (Day 5) &#8211; Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets x Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Lower Body<\/td><td>4 x 10-12<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quadriceps<\/td><td>3 x 12-15<\/td><td>1-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>3 x 12-15<\/td><td>1-min<\/td><\/tr><tr><td>Step-up<\/td><td>Lower Body<\/td><td>2 x 10\/leg<\/td><td>1-min<\/td><\/tr><tr><td>Hip Thrust<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout\" target=\"_blank\" data-type=\"post\" data-id=\"4881\" rel=\"noreferrer noopener\">Glute &amp; Hamstring<\/a><\/td><td>3 x 10-12<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>45 Minute Cardio Workout at the Gym for Weight Loss<\/strong><\/h2>\n\n\n\n<p><strong>Instructions:<\/strong> Work out at your own pace and take as little rest as possible between exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Jumping Jacks x 2<\/li>\n\n\n\n<li>15-sec Mountain Climbing x 2<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>10 Pushups<\/li>\n\n\n\n<li>15-sec High Knees<\/li>\n\n\n\n<li>15-minute Treadmill Jog + Moderate run<\/li>\n\n\n\n<li>5-minute Stationary Bicycling<\/li>\n\n\n\n<li>5-minute Elliptical Cross Trainer<\/li>\n\n\n\n<li>10 Hanging Knee Raises x 2<\/li>\n\n\n\n<li>20 High-Low Cable Chop (10\/side) x 2<\/li>\n\n\n\n<li>Forearm Plank (as long as you can hold)<\/li>\n\n\n\n<li>Side Plank (as long as you can hold)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Jumping Jacks x 2<\/li>\n\n\n\n<li>15-sec High Knees x 2<\/li>\n\n\n\n<li>5 Burpees x 2<\/li>\n\n\n\n<li>20 Front Leg Swings (10\/leg) x 2<\/li>\n\n\n\n<li>10-minute Treadmill Jog + Run<\/li>\n\n\n\n<li> 10 <a href=\"https:\/\/youtu.be\/2EvVJaRawp4\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Clusters<\/a><\/li>\n\n\n\n<li>20 1-arm Kettlebell Swings (10\/arm)<\/li>\n\n\n\n<li>20 steps Farmers Walk (10 front &amp; 10 reverse)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss#2_Dumbbell_Push_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Push Press<\/a><\/li>\n\n\n\n<li>20 Dumbbell Step-ups (10\/leg)<\/li>\n\n\n\n<li>20 Unilateral DB Row (10\/side)<\/li>\n\n\n\n<li>20 Dumbbell Front Squat<\/li>\n\n\n\n<li>10 Bench Press<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Ankle Hops x 2<\/li>\n\n\n\n<li>15-sec Jumping Jacks x 2<\/li>\n\n\n\n<li>15-sec High Knees x 2<\/li>\n\n\n\n<li>5 Burpees x 2<\/li>\n\n\n\n<li>10 Jumping Lunges (5\/side)<\/li>\n\n\n\n<li>30-sec <a href=\"https:\/\/www.youtube.com\/watch?v=aDGtpk4qT5Q\" target=\"_blank\" rel=\"noreferrer noopener\">Front Leg Swings<\/a> (15-sec\/leg)<\/li>\n\n\n\n<li>30-sec Lateral Leg Swings (15-sec\/leg)<\/li>\n\n\n\n<li>15-minute Treadmill Jog + Moderate run<\/li>\n\n\n\n<li>10-minute Stationary Bicycling<\/li>\n\n\n\n<li>3-5 min Battle Rope\/Jumping Rope<\/li>\n<\/ul>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Friday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Jumping Jacks x 2<\/li>\n\n\n\n<li>15-sec High Knees x 2<\/li>\n\n\n\n<li>20 Lateral Leg Swings (10\/leg)<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>10 Push-ups<\/li>\n\n\n\n<li>20 1-arm Kettlebell Swings (10\/arm)<\/li>\n\n\n\n<li>20 Dumbbell Front Squats<\/li>\n\n\n\n<li>20 Dumbbell Push Press<\/li>\n\n\n\n<li>20 One-arm Dumbbell Rows (10\/side)<\/li>\n\n\n\n<li>20 Dumbbell Lunges (10\/leg)<\/li>\n\n\n\n<li>20 Bench Presses<\/li>\n\n\n\n<li>20 Dumbbell Lateral Raises<\/li>\n\n\n\n<li>5-minute Treadmill Run<\/li>\n\n\n\n<li>5-minute Stationary Bicycling<\/li>\n\n\n\n<li>5-min Elliptical Cross Trainer<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Jumping Jacks<\/li>\n\n\n\n<li>15-sec High Knees<\/li>\n\n\n\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>10 Squat Jumps<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>30-sec <a href=\"https:\/\/www.youtube.com\/watch?v=ZY2ji_Ho0dA\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/li>\n\n\n\n<li>15-min Treadmill Jog + Run<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" data-type=\"post\" data-id=\"736\" rel=\"noreferrer noopener\">10-minute Abs Workout<\/a><\/li>\n\n\n\n<li>5-min Stationary Bicycling \/ Elliptical Cross Trainer<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 45 Minute Gym Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-26753286-9e4e-47ed-a8a9-38d4fd598cda\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Cardio-Workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">45-Minute-Cardio-Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-Minute-Cardio-Workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-26753286-9e4e-47ed-a8a9-38d4fd598cda\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7a3c702a-c7e7-49ed-bb9a-599f256afc27\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-minute-workout-at-the-gym.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">45-minute-split-workout-for-muscle-building<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/07\/45-minute-workout-at-the-gym.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7a3c702a-c7e7-49ed-bb9a-599f256afc27\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689161038584\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is 45 Minutes of Gym Workout Enough to Build Muscle?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>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. <\/p>\n<p>There&#8217;s no hard and fast rule in fitness. Anything can be customized to achieve a specific goal based on a person&#8217;s fitness goal and skill level.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689161044598\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Many Calories 45 Minutes of Cardio Burn?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>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.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p>Once you complete the above programs, you can start one of the below ones as per your goal:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners\" target=\"_blank\" data-type=\"post\" data-id=\"4698\" rel=\"noreferrer noopener\"><strong>One-Hour Workout Plan to Build Muscle<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-to-lose-weight\" data-type=\"post\" data-id=\"5370\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>60-minute Weight Loss Workout Routine<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230; <a title=\"45 Minute Gym Workout Routine (5 Days a Week) w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/45-minute-gym-workout-routine-with-pdf\" aria-label=\"Read more about 45 Minute Gym Workout Routine (5 Days a Week) w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":17114,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[405,374,381],"class_list":["post-17095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-cardio","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=17095"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17095\/revisions"}],"predecessor-version":[{"id":17120,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/17095\/revisions\/17120"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/17114"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=17095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=17095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=17095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}