Workouts by Winter

Four by Forty-Five

4 weeks, 4 workouts per week, 45 minutes per workout

Four by Forty-Five is a 4 week program designed for those wanting to build strength & muscular endurance in a compact format. Each week contains two upper body workouts and two lower body workouts. They take a functional approach to fitness and rely heavily on barbell and dumbbell work. All workouts include some sort of high intensity finisher to help you get the most out of each session and help you embrace your inner athlete.

What to expect

16 unique workouts that deliver a comprehensive butt-kicking in roughly 45 minutes.

Two upper body workouts and two lower body workouts per week
Workouts combine elements of CrossFit, bodybuilding, Hyrox, and traditional strength training
Programmed by a Certified Personal Trainer with multiple years of in-person coaching experience
Designed to be repeated on a 4-week cadence

About Workouts by Winter

The coach behind the workouts

Hi there! I'm Winter - aka Workouts by Winter. I’m a certified personal trainer, nutrition coach, yoga teacher, and group fitness instructor who’s passionate about living a healthy and active lifestyle. I take inspiration from strength training, endurance, high intensity training and yoga to create workouts that challenge both the body and mind.

Four by Forty-Five

Programs

Included in program

Upper Body Push

Lower Body Strength + Power

Upper Body Pull

Posterior Lower Body

Upper Body Push

Lower Body

Upper Body Pull

Posterior Lower Body

Upper Body Push

Lower Body

Upper Body Pull

Posterior Lower Body

Upper Body Push

Lower Body AMRAPs

Upper Body Pull AMRAPs

Posterior Lower Body

Frequently asked questions

What does four by forty-five mean?

4 workouts per week, all workouts are roughly 45 minutes long!

Who is this program for?

This program is for people who prefer shorter workouts but still have goals to build strength, endurance, and confidence in the gym. It's best if you have prior experience in the gym, as the workouts are not meant for beginners. All workouts take a functional approach to fitness and are designed to get the most out of your sessions when you're low on time.

Are the workouts the same each week?

No! We follow the same weekly split but each week comes with fresh workouts. Once the 4-week cycle is complete, the program can be continuously repeated with progressive overload to get the most out of it.

What is the weekly split?

Two upper body days (one push & one pull), and two lower body days (one anterior focused & one posterior focused).

What equipment do I need?

Barbell, rack, dumbbells, bench/box, kettlebells, and some form of cardio.

Is this program for beginners?

No, this is for those who have prior lifting experience, but are looking to level-up their routine. You can do the program as a beginner, but the workouts might take you longer than 45 minutes.

24/7 customer support

[email protected]

In-app chat support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy