45 Three: Training by Moussa Hijazi in TrainHeroic

45 Three

Move Rehab & Performance

General Fitness
Coach
Moussa Hijazi

45-3 is a program developed specifically for those who are busy AF. This 4 week program, involves 3 sessions per week focusing on both upper and lower body multi-joint supersets completed under tempo and minimal rest. The aim of this program is to help induce fat loss whilst also improving muscle.

Features
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Programming 3 days per week
3 X 45 minute sessions completed weekly on alternate days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All programs delivered to your phone via the TrainHeroic app where you are able to record your data and keep yourself accountable.
Equipment
Required
barbell // dumbbells // Bench // Weight plates // Pulley // Landmine/torsonator
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Sample Week
Week 1 of 4-week program
Monday
45TW1D1

A1

Thoracic Extension on Foam Roller

1 x 1:00

A2

Hip Mobility - KB Squat

1 x 1:00

A3

Arabesque

1 x 20

B1

Trap Bar Deadlift

3 x 8

B2

DB Bench Press

3 x 12

C1

Goblet Squat

3 x 12

C2

Chest-Supported DB Row

3 x 12

D1

Split Squat

3 x 12

D2

Lat Pulldown

3 x 12

D3

Dead Bug

3 x 20

Wednesday
45TW1D2

A1

Thoracic Extension on Foam Roller

1 x 1:00

A2

Hip Mobility - KB Squat

1 x 1:00

A3

Arabesque

1 x 20

B1

Landmine Squat - elevate heels

3 x 12

B2

Half kneeling landmine Press

3 x 12.

C1

Romanian Deadlift

3 x 12

C2

DB Fly

3 x 12

D1

DB Lateral Lunge

3 x 10

D2

DB Lateral Raise

3 x 12

D3

Tricep Pushdown

3 x 15

Friday
45TW1D3

A1

Thoracic Extension on Foam Roller

1 x 1:00

A2

Hip Mobility - KB Squat

1 x 1:00

A3

Arabesque

1 x 20

B1

Hip Thrust

3 x 12

B2

Single Arm Lat Pulldown

3 x 10

C1

Bench Press

3 x 12

C2

Bulgarian Split Squat

3 x 8

D1

Inverted Row

3 x 10

D2

Single leg calf raise

3 x 20

D3

Alternating DB Hammer Curl

3 x 24

E

Pallof Press

3 x 20

Coach
coach-avatar Moussa Hijazi

Accredited Exercise Physiologist with over 10 years experience in exercise programming for both general and special populations.

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No time to train is BS

45 minutes a day, 3 days a week. That is all that is required. Don't leave your physical health waiting any longer.

Get 45 Three
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45 Three