LEAN
Training holds the muscle while the deficit does the rest.
$99
one payment, yours for good
8
weeks
4
days a week
55
minutes
Hybrid
split
Intermediate
level
Both
where
A week looks like this
What it does
to you.
Training doesn’t create a fat loss deficit. Food does. LEAN is written to protect the muscle and the strength you already have while you run one, and to keep you honest about which lever is doing the work.
Four sessions a week, 40 to 55 minutes. Two are full body lifting at heavy loads and low volume. Two are conditioning with a written pace target instead of a vague instruction to push. Eight weeks, then you stop and eat at maintenance.
Hold your 5-rep squat and bench within 5% of week 1 while running a 300–500 kcal daily deficit.
Cut 20–40 seconds off a 2,000 m row, tested in week 1 and week 8 on the same machine.
Improve 60-second heart rate recovery after intervals by 8–15 bpm.
Finish 32 sessions in 8 weeks, none of them longer than 55 minutes.
Who it is for
and who it is not.
Start here if
You’ve lifted for at least six months and you don’t want to give the muscle back.
You can hold a calorie target for eight weeks. I give you the target and a protein number, nothing more.
You want conditioning written as paces and intervals, not as a class you survive.
Pick something else if
You want a meal plan. LEAN prescribes training and two nutrition numbers. It does not tell you what to eat.
You’re already under 12% body fat and want to keep adding size. This is built to hold, not to build.
You can’t train four times a week for eight straight weeks. Drop to three and the conditioning progression breaks.
How the block
runs.
Base · Weeks 1–2
Week 1 — lifting anchors at 3×5 @7 · 180s · 20X1 on four movements. Conditioning is 6 × 500 m at a pace you could hold for 2,000 m.
Week 2 — same lifting loads. Intervals go to 8 × 500 m at the same pace and rest drops from 2:00 to 1:45.
Build · Weeks 3–5
Week 3 — lifting moves to 4×5 @8 · 180s · 20X1. Conditioning alternates one long steady piece with the intervals.
Week 4 — interval pace tightens by two seconds per 500 m and rest holds at 1:45.
Week 5 — lifting drops to 3 sets and load goes up 5%. This is where the deficit starts to show and volume comes down to meet it.
Peak · Weeks 6–7
Week 6 — 8 × 500 m at week 4 pace with 1:30 rest. Lifting holds at 3×5 @8.
Week 7 — hardest conditioning of the block: 10 × 500 m at 1:30 rest. Lifting is two sets per movement, load unchanged.
Deload · Week 8
Week 8 — two lifting sessions at half volume, one easy 20-minute piece, then the 2,000 m retest. Calories go back to maintenance the day after.
One session, written
out.
Week 1 · Strength
7 sets · 48 min · @8 RPE target
What you get
32 sessions across 8 weeks, split into 16 lifting days and 16 conditioning days.
A calorie and protein target calculated from your bodyweight and training days, with the arithmetic shown.
Pace tables for the rower, the bike and the ski erg, so the same session runs on any of the three.
Video for all 26 movements, plus the four positions I see fail most in a deficit.
A weekly check-in sheet tracking bodyweight, waist and load, so you can tell muscle loss from water.
Before you start
Six months of lifting and a known 5-rep load on a squat, hinge, press and row. A way to time intervals: a rower, bike, ski erg or a jump rope and a clock.
Not for anyone with a history of disordered eating, anyone pregnant, or anyone under medical supervision for a metabolic condition. The deficit is the point of this program, which makes it the wrong tool in those situations.
Try week one before you
pay.
The first week of every program is free, with the full prescription and the session logger. No card.