3-day General Strength Program

4D Health and Performance

Coach

Domenic Nasso

This program is designed for the real world understanding that we all can't get to the gym 5+ days per week! You can achieve your goals with three sessions per week!

This program is for everyone who is looking for some guidance and structure with their gym program. We will guide you through the required phases of a program to promote the safe and effect development of strength, promote weight loss and increase lean muscle mass. Our team of experts will ensure that your program is balanced and reduces your risk of injury.

If you are looking to improve your overall health and wellbeing all for just $1 a day, this program is for you!

$30 / mo

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Structure

We will take out the guess work and provide the guidance you need to ensure that you have a balanced program. Working towards a healthier and fitter you!

Get Stronger

We have a saying "strong things rarely break" , we understand that strength development is important for everyone regardless of age, gender or training goal.

Lean Muscle Mass

Resistance Training looks at building lean muscle through metabolic stress and mechanical tension, causing the breakdown and rebuild of the muscle increasing muscle efficiency and growth.

Reduce Body Fat

Studies have shown that muscles burn calories at rest, so the more muscle you have the more calories you will burn on a daily basis, resulting in a reduction of overall body fat

Features

Programming 3 days per week

3 Sessions with expert guidance around mobility and stability that’s accessible and challenging for athletes and people of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Kettle Bells // Cardio Equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2023-11-6

Worlds Greatest rotation

1 x 6

Wall Sit

2 x 5

Band Pull-Apart

2 x 15

Kettlebell Goblet Squat

3 x 12

Single Arm DB Row

3 x 15

Alternating Z-Press

3 x 8

Tricep Rope Pulldowns

3 x 12

Dumbbell Romanian Dead Lift

3 x 10

Bottom Up Box Split Squat

3 x 10

Incline Y T W Row

3 x 8

Wide Grip Barbell Curls

3 x 12

Cardio

1 x 10:00

Wednesday

2023-11-8

Inchworm Shoulder Tap

2 x 6

Side Lying Lateral Abduction

2 x 8

Single Leg - Hip Thrust

2 x 10

Flat Dumbbell Bench Press

3 x 15

Heel Elevated Single Leg Glute Bridge

3 x 15

Lat Pulldown

3 x 12

Alternating DB Hammer Curl

3 x 12

DB Reverse Lunge

3 x 8

Sumo Squat Dumbbell High Pull

3 x 10

Bent Leg Chest Crunch

3 x 12

Incline DB Tricep Ext

3 x 12

Roll Outs

3 x 10

Seated Dumbbell Lateral Raise

3 x 12

Cardio

1 x 10:00

Friday

2023-11-10

Bretzel stretch

1 x 1

Glute Bridge walk outs

2 x 5

Bear Crawl Iso + Shoulder Taps

2 x 10

Trap Bar Deadlift

3 x 10

Alternating Incline Dumbbell Press

3 x 12

Chest-Supported DB Row

3 x 12

Dumbbell Step Up

3 x 10

Hammer Curl

3 x 10

Single Arm Cable Fly

3 x 10

Split Stance Overhead Tricep Extension

3 x 10

Double Leg Hamstring Slides

3 x 8

Cardio

1 x 10:00

Coach

More from 4D Health and Performance

Domenic Nasso

As one of the Directors and founders of 4D Health & Performance Domenic has more than 10 years of experience working with the general population right through to junior and elite-level athletic development

Reach your Goals with out the Stress

Life is hard and we don't all have the time or energy to be in the gym everyday and you don't have to be! This three day program will have you achieving your goals.

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