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.
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
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
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
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
A
Assault Runner
5 x 200
B
Run
1 x 20:00
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.
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