Strong&Lean by Dani Means

Hybrid Gym LA

Powerlifting, Bodybuilding, Strength & Conditioning
Coach
Daniella Means

Are you ready to become STRONGER and LEANER than ever?

The days of baby dumbbells and looking clueless around the gym floor are over - now is the time to hit the weight room and become a bad ass lean, mean machine.

Build an ATHLETIC AESTHETIC that you're proud of that can perform.

This 12-Week program is built off of my experience in building strength and athleticism, as well as a physique that I feel empowered by.

STRONG&LEAN is split into 5-days of training per week - 2 upper body days and 2 lower body days, along with 1 conditioning day. I've included specific warm ups to get you primed for training so we can get the most out of each and every session. You'll have access to my video library so you are clear with exactly what needs to get done.

Ready to get STRONG&LEAN with me? Start NOW.

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Transform Your Body and Confidence
With STRONG&LEAN, you’ll build an athletic physique that not only looks great but also feels powerful. You’ll leave behind the guesswork and step into the gym with purpose, knowing exactly how to train for results.
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Develop Mental and Physical Strength
This program challenges you to push beyond your limits, making you not just physically stronger but mentally tougher. You’ll cultivate discipline and resilience that will enhance your performance both inside and outside the gym.
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Gain Expert-Level Knowledge and Mastery
No more confusion or uncertainty. With access to my video library and clear workout structure, you’ll develop a deep understanding of proper techniques, movement patterns, and how to lift with purpose, setting you up for long-term success
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Boost Energy Performance & Functionality
The strength and conditioning you build will not only help you in the gym but will also improve how you feel and function every day. Increased energy, better posture, and enhanced mobility will empower you to tackle your daily challenges with ease.
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Achieve Sustainable Fat Loss & Muscle
Through focused, high-efficiency workouts, STRONG&LEAN will help you shed fat, build muscle, and sculpt a lean, athletic body. The combination of upper, lower body, and conditioning days will ignite your metabolism and create lasting changes.
Features
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Access to your coach (Me!)
I will hold you accountable and provide the feedback you need to grow and get those goals!
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Bench Press // Leg Press / Hack Squat // Leg Extension Machine // Hamstring Curl Machine
Recommended
Cable Machine
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Sample Week
Week 1 of 12-week program
Sunday
Strong&Lean: Phase 1 Week 1: Upper Body A

A

Standing Barbell Shoulder Press

4 x 6

B

Rack Pull

4 x 6

C

Bench Dips

4 x 6

D

Seated V Handle Neutral Grip Cable Row

3 x 6

E

Neutral Grip Chin Up

3 x 6

F

DB Reverse Fly

3 x 8

G

Seated Cable Rope Face Pull

2 x 8

H

Standing Dumbbell Hammer Curl

2 x 8

Monday
Strong&Lean: Phase 1 Week 1 Lower Body A

A

Trap Bar Deadlift

3 x 6

B

Dumbbell Split Squats

4 x 6

C

Leg Press

4 x 6

D

Back Extension

3 x 6

E

Dumbbell Romanian Deadlift

3 x 8

F

Barbell Hip Thrust

3 x 8

G

Leg Extension

3 x 8

H

Crunch

3 x 20

Wednesday
Strong&Lean: Phase 1 Week 1 Upper Body B

A

DB Bench Press

4 x 12

B

Wide Pronated Grip Lat Pulldown

5 x 12

C

Bent Over Barbell Row

4 x 12

D

Incline DB Bench Press

3 x 12

E

Seated Dumbbell Shoulder Press

3 x 12

F

Pec Flye (Machine)

2 x 1

G

Standing Unsupported Pronated Grip Dumbbell Lateral Raise

2 x 12

H

Rope Cable Tricep Extension

2 x 12

Thursday
Strong&Lean: Phase 1 Week 1 Lower Body B

A

Barbell Back Squat

3 x 12

B

Barbell Hip Thrust

4 x 12

C

Barbell Romanian Deadlift

4 x 12

D

Pendulum

3 x 12

E

DB Walking Lunge

3 x 20

F

Leg Press

2 x 12

G

Prone Machine Hamstring Curl

3 x 12

H

Calf Raise

3 x 12

Friday
Strong&Lean: Phase 1 Conditioning

A

Assault Runner

5 x 200

B

Run

1 x 20:00

Coach
coach-avatar Daniella Means

Dani is a results-driven professional with a background in business and extensive fitness industry experience. As an IFBB Pro Bodybuilder, World Champion Powerlifter, and Former Professional Rugby Player, she offers valuable expertise in coaching. A Certified Nutrition Coach, PreScript L1 Trainer, and gym owner, Dani is dedicated to helping clients reach their health and fitness goals.

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The Most Effective Program to Build Your Best Body

Are you ready to unleash your strength, build a lean, athletic body, and feel more confident than ever? STRONG&LEAN is your path to real, sustainable progress. No fluff, no guesswork—just results. Let’s get stronger, leaner, and more empowered together. Jo

Get Strong&Lean by Dani Means
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FAQs
Who is this for?
Whether you're on a budget, not seeing the results you want with your own training, or just ready to try something new - Strong & Lean is a simple and effective solution to build a bulletproof physique you will be proud of.
What Equipment Do I Need?
Conventional gym equipment including a Barbell, Plates, Leg Press Machine, Cable Machine, Bench Press, Dumbbells
What if I have questions about training?
When I say I'm your coach - I MEAN IT! Ask me questions through the app and I'm here to make sure you get the most out of this program. Let's get those goals!
Strong&Lean by Dani Means