Three Dimensional Athlete - 4 Week Strength + Endurance Protocol: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Strength & Conditioning, Endurance, Weightlifting, Functional Training, Functional Fitness

Coach

Ashwini Kher

You can bench 315... and still throw your back out picking up your kid. You spent the last decade getting strong and somewhere along the way your body stopped working right. The shoulders click. The hips lock up. The low back hates you every morning.
The 3D Athlete protocol pairs heavy compound lifts with deliberate mobility work and movement patterns that translate to real life. You stay strong, the small injuries that have been piling up start to disappear, and you start moving like you used to.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$27

Get Three Dimensional Athlete - 4 Week Strength + Endurance Protocol

Strong AND Mobile, Not One or the Other

Most guys pick a lane, heavy lifting OR yoga, gym OR mobility. That's how you end up strong and stiff or flexible and weak. The 3D Athlete protocol weaves both into the same training week so they feed each other instead of fighting.

Movement That Actually Translates

Pick up your kid. Get on the floor and back up. Wrestle. Hike. Throw a frisbee without your shoulder firing back. The training inside this program builds patterns your body uses outside the gym, not just the three barbell lifts.

Joint Health Built Into Every Session

Controlled articular rotations. Loaded mobility work. Soft tissue patterning. The boring work most guys skip is exactly what keeps the wheels from falling off at 40. Every session has it built in so you don't have to remember.

Post-Lift Debilitating Stiffness? GONE

That hip tightness. The lower back ache. The shoulder that catches when you press. Most of it isn't damage, it's neglect. Four weeks of intentional movement work is enough to start clearing things you've assumed were permanent.

Built for the Long Game

You're not 22. You're playing for 60, 70, 80. Training the body you live in means thinking about how it's going to feel three decades from now, not how it'll look at the pool this summer. This is that program.

Features

25,000+ Member Private Brotherhood

Men running the same program. Post your progress, ask your questions, get answers from me directly. No gatekeepers.

Programming 5 days per week

Strength work, mobility work, and movement patterns built into every session. Open the app, do the work, leave better than you came in.

Exercise Video Guidance

Video demos on every exercise. Track your weights, watch the numbers climb week over week, and see the hard proof you're doing the work.

Starter Meal Plan for Performance and Recovery

Real food that fuels training and supports joint health. Shopping lists, easy recipes, no powders or weird supplement protocols.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 4-week program

Sunday

Day 1 - Warm Up

Walking

1 x 5:00

Push-Up

3 x 10

Inverted Row

3 x 10

KB Swing

3 x 10 @ 35 lb

Sunday

Day 1 - Upper

Barbell Bench Press

3 x 10 @ 8

Barbell Row

3 x 10 @ 8

Dips

3 x 10

DB Renegade Row

3 x 10

DB Alternating Bicep Curl

3 x 10

V-Bar Cable Tricep Pressdown

3 x 10

Pull-Up

Rope Sled Pull

Monday

Day 2 - Warm Up

Walking

1 x 5:00

Air Squat

3 x 10

KB Sumo Deadlift

3 x 10 @ 50 lb

Box Jump

3 x 5

Monday

Day 2 - Lower

Barbell Back Squat

3 x 10 @ 9

Barbell Deadlift

3 x 6 @ 9

DB Walking Lunge

3 x 10

GHD Hip Extension

4 x 10

Rowing

4 x 45

DB Single Arm Squat Snatch

4 x 15

Wednesday

Day 3 - Warm Up

Push-Up

3 x 9

KB swings

3 x 15

Alternating BW Forward Lunge

3 x 18

Wednesday

Day 3 - Upper

DB Seated Shoulder Press

3 x 10

Pull-Up

3 x 8

Barbell Incline Bench Press

3 x 10

DB Incline Bench Row

3 x 12

Barbell Bicep Curl

3 x 10

Seated DB Lateral Raise

3 x 12

KB swings

21, 15, 9

Burpee

21, 15, 9

Thursday

Day 4 - Warm Up

Air Squat

5 x 5

Strict Toes To Bar

5 x 5

KB Sumo Deadlift

5 x 5

Thursday

Day 4 - Lower

BB Front Squat

3 x 8

Straight Leg Deadlift

3 x 8

DB Step Up

3 x 8

Strict Toes To Bar

4 x 10

Straight Bar Tricep Pushdown

3 x 10

Stationary Bike

1 x 90

Overhead Squat

1 x 10 @ 85 lb

Wide Grip Pull Ups

1 x 6

Stationary Bike

1 x 90

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

The Body You Have at 60 Gets Built at 40.

Keep training the same way, beat up, tight, and always “fixing it later.” Or spend 4 weeks building a body that actually works. Strong, mobile, and ready for real life. If you don’t feel better at the end, get your money back.

Get Three Dimensional Athlete - 4 Week Strength + Endurance Protocol