4x45 (Minimum Effective Dose)
Modern Athlete Strength Systems
Strength & Conditioning, Functional FitnessFour days. Forty-five minutes. Nothing wasted.
Most programs assume you have 90 minutes and a full gym. Many times, you don't.
4x45 is built for the athlete whose training has to fit a real schedule — work, travel, kids, school. Four sessions per week. Forty-five minutes each, warm-up included.
The time cap doesn't mean you get less training. It means you only focus on what drives the most gains.
Two strength days. One aerobic day. One output day.
Strength. Power. Hypertrophy. Work Capacity. Endurance. All still trained every week.
Your time may be limited, but there's no reason to compromise the standard.
Be strong. Be jacked. Have a gas tank.
And do it without wasting a single minute of your time.
Prep
A
5-Minute Warm-Up Prep
5-Minute Movement Prep --- x30 Seconds Jump Rope or a low impact cardio option x30 Second Bodyweight Squat x30 Seconds Banded Shoulder Dislocates x30 Seconds BW Goodmornings/Hip Hinge x30 Seconds Downward dog to rotation x30 Seconds Glute Bridge x30 Seconds Mountain Climbers x30 Seconds Quick Feet over the line lead right x30 Seconds Quick Feet over the line lead left x30 Seconds Double Leg Hops over the line
B
Zercher Pin Squat
5, MAX
C
Weighted Pull-Ups
8 x 3
D1
DB RDL
3 x 12
D2
Band Pull-Apart
3 x 15
Recovery
E
5-Minute Recovery Session
5-Minute Recovery Session Foam Roll IT Bands x30 Seconds Each Leg Foam Roll Adductors x30 Seconds Each Leg Foam Roll Glutes x30 Seconds Each Leg Couch Stretch x30 Seconds Each Leg Banded Lat Stretch x30 Seconds Each Arm
Prep
A
5-Minute Warm-Up Prep
5-Minute Movement Prep --- x30 Seconds Jump Rope or a low impact cardio option x30 Second Bodyweight Squat x30 Seconds Banded Shoulder Dislocates x30 Seconds BW Goodmornings/Hip Hinge x30 Seconds Downward dog to rotation x30 Seconds Glute Bridge x30 Seconds Mountain Climbers x30 Seconds Quick Feet over the line lead right x30 Seconds Quick Feet over the line lead left x30 Seconds Double Leg Hops over the line
B
Trap Bar Deadlift
8 x 3 @ 50 %
C
Bench Press
5, MAX
D1
DB Step Up
3 x 12
D2
Barbell Shrug
3 x 15
Recovery
E
5-Minute Recovery Session
5-Minute Recovery Session Foam Roll IT Bands x30 Seconds Each Leg Foam Roll Adductors x30 Seconds Each Leg Foam Roll Glutes x30 Seconds Each Leg Couch Stretch x30 Seconds Each Leg Banded Lat Stretch x30 Seconds Each Arm
Prep
A
5-Minute Warm-Up Prep
5-Minute Movement Prep --- x30 Seconds Jump Rope or a low impact cardio option x30 Second Bodyweight Squat x30 Seconds Banded Shoulder Dislocates x30 Seconds BW Goodmornings/Hip Hinge x30 Seconds Downward dog to rotation x30 Seconds Glute Bridge x30 Seconds Mountain Climbers x30 Seconds Quick Feet over the line lead right x30 Seconds Quick Feet over the line lead left x30 Seconds Double Leg Hops over the line
Circuit
B
15-Minute Escalating Density Block Goal is to select a weight that is roughly around a 10-rep max. You will perform sets of 5 of each exercise for the entire 15-minute block. Goblet Squat x5 15-30 seconds rest DB Chest Supported Row x5 15-30 seconds rest. Then repeat sequence for the total time. Goal is to perform 30-35 reps of each exercise. 60-70 reps total volume between both exercises. You have the flexibility to drop the reps if needed to keep quality form. The biggest thing is we are trying to keep track of the total volume per session. Once you have a baseline you can progress by accumulating more volume in future weeks or go slightly heavier and get the same volume.
Circuit
C
15-Minute Escalating Density Block Goal is to select a weight that is roughly around a 10-rep max. You will perform sets of 5 of each exercise for the entire 15-minute block. DB RDL x5 15-30 seconds rest DB Bench Press x5 15-30 seconds rest. Then repeat sequence for the total time. Goal is to perform 30-35 reps of each exercise. 60-70 reps total volume between both exercises. You have the flexibility to drop the reps if needed to keep quality form. The biggest thing is we are trying to keep track of the total volume per session. Once you have a baseline you can progress by accumulating more volume in future weeks or go slightly heavier and get the same volume.
Circuit
D
ARM Farm Set a timer for 5-Minutes and accumulate as much volume as possible with good technique in total time. DB Bicep Curls x10 DB Tricep Extensions x10 Banded Bicep Curls x10 Banded Tricep Pushdowns x10 Rest as needed throughout the circuit.
Recovery
E
5-Minute Recovery Session
5-Minute Recovery Session Foam Roll IT Bands x30 Seconds Each Leg Foam Roll Adductors x30 Seconds Each Leg Foam Roll Glutes x30 Seconds Each Leg Couch Stretch x30 Seconds Each Leg Banded Lat Stretch x30 Seconds Each Arm
Prep
A
5-Minute Warm-Up Prep
5-Minute Movement Prep --- x30 Seconds Jump Rope or a low impact cardio option x30 Second Bodyweight Squat x30 Seconds Banded Shoulder Dislocates x30 Seconds BW Goodmornings/Hip Hinge x30 Seconds Downward dog to rotation x30 Seconds Glute Bridge x30 Seconds Mountain Climbers x30 Seconds Quick Feet over the line lead right x30 Seconds Quick Feet over the line lead left x30 Seconds Double Leg Hops over the line
B
Low Impact Zone 2 Cardio
1 x 30:00
Recovery
C
5-Minute Recovery Session
5-Minute Recovery Session Foam Roll IT Bands x30 Seconds Each Leg Foam Roll Adductors x30 Seconds Each Leg Foam Roll Glutes x30 Seconds Each Leg Couch Stretch x30 Seconds Each Leg Banded Lat Stretch x30 Seconds Each Arm
Modern Athlete
The Modern Athlete coaching staff has decades of experience coaching Division 1 athletes. We are coaches and we are athletes ourselves. We are here to take the expertise and experience we've gained working with 1,000s of athletes and deliver no-fluff, no-BS training that puts you on the direct path to goal achievement.
You don't need extreme volume to make gains. You need only what works and you need to execute it with max effort.
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4x45 (Minimum Effective Dose)
4x45 (Minimum Effective Dose)
4x45 (Minimum Effective Dose)
