Lean & Capable is a 4-week, gym-based program built to help you move better, get stronger, and build the kind of lean muscle that supports real-life performance. It’s designed for everyday adults who want to train with purpose — not just burn calories. Each week includes 4 functional strength & conditioning sessions to build joint-friendly strength and improve how you move, plus 1 classic bodybuilding day to support muscle development, and 1 core & conditioning day to boost work capacity and reinforce stability. Every workout is scalable from 45 to 75 minutes, so you can train hard — even when life’s full. This program is about becoming more capable in your body, more confident in your movement, and more energized for the things that matter most.
A1
Couch Stretch (Hip Flexors)
1 x 1:00
A2
Band Pass Through
1 x 10
B1
Bird Dog
3 x 0:45
B2
Prone T Hold
3 x 0:45
B3
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
C1
Banded Glute Bridge
3 x 12
C2
Band Pull-Apart
3 x 12
D1
Hip Hinge
1 x 15
D2
TRX Row
1 x 15
D3
Assault Bike
2 x 1:00
E1
Goblet Squats
15, 15, 12, 12 @ 6, 8, 8, 8
E2
DB Row
15, 15, 12, 12 @ 6, 8, 8, 8
F1
Assault Bike
0:45, 0:30, 0:15 @ 6, 8, 10
F2
Air Squat
3 x 20
F3
Plank Jacks
3 x 0:30
G1
T Spine Foam Roll
1 x 2:00
G2
Quad Foam Roll
1 x 2
A1
Pigeon Stretch
1 x 60
A2
Chest Stretch
1 x 1:00
B1
Dead Bug
3 x 0:45
B2
Swimmer
3 x 0:45
B3
Banded Clam Shell
3 x 12
C1
Taps
3 x 0:30
C2
Forearm Wall Slide w/ Retraction
3 x 10
C3
Body Weight Reverse Lunge
D1
Single Leg RDL
4 x 15 @ 6, 8, 8, 8
D2
Bent Over Rear Delt Fly
3 x 15 @ 8
E1
Burpee
15, 12, 10
E2
Squat Jump
15, 12, 10
E3
Push-Up
15, 12, 10
F1
Quad Foam Roll
1 x 2
F2
T Spine Foam Roll
1 x 2:00
A
Assault Bike
1 x 5:00 @ 6
B1
Bird Dog
3 x 0:45
B2
Superman
3 x 0:45
C1
Assault Bike
3 x 0:45 @ 8
C2
Mountain Climber Plank
3 x 0:30
D1
Assault Bike
3 x 1:30
D2
Leg Raise
3 x 15
D3
Side Plank
3 x 0:30
E1
Assault Bike
3 x 1:30
E2
Single Arm Farmer Walk
3 x 0:45
E3
Weighted Plank Hold
3 x 0:30
F1
Pigeon Stretch
1 x 60
F2
Butterfly Stretch
1 x 1:00
A1
Band Pass Through
1 x 10
A2
Couch Stretch (Hip Flexors)
1 x 1:00
B1
Bird Dog
3 x 0:45
B2
Swimmer
3 x 0:45
B3
Side Bridge
3 x 0:30
C1
Banded Glute Bridge
3 x 12
C2
Band Face Pull
3 x 12
C3
Air Squat
3 x 12
D1
Goblet Squats
12, 12, 10, 10 @ 6, 8, 8, 8
D2
DB Row
12, 12, 10, 10 @ 6, 8, 8, 8
Tabata Conditioining
E
5 Rounds of 20sec On - 10sec Rest: 1. Fan Bike Sprint 2. Squat Hold 3. Mountain Climber High Plank 4. Low Plank Hold *10 Minutes Total*
F1
Band Pass Through
1 x 10
F2
Couch Stretch (Hip Flexors)
1 x 1:00
A
Assault Bike
1 x 5:00 @ 6
B1
Spiderman Plank
3 x 1:00
B2
Band Pull-Apart
3 x 12
B3
DB Bicep Curls
3 x 15
C1
DB Bench Press
3 x 12 @ 8
C2
Tricep Pushdown
3 x 15 @ 10
D1
KB Overhead Press
3 x 12 @ 8
D2
Close Grip Push-Up
E1
Skull Crushers
3 x 15 @ 9
E2
Push-Up Plus
3 x 12
A1
Pigeon Stretch
1 x 60
A2
Chest Stretch
1 x 1:00
B1
Dead Bug
3 x 0:45
B2
Swimmer
3 x 0:45
B3
Banded Clam Shell
3 x 12
C1
Taps
3 x 0:30
C2
Forearm Wall Slide w/ Retraction
3 x 10
C3
Body Weight Reverse Lunge
D1
Single Leg RDL
4 x 10 @ 6, 8, 8, 8
D2
Bent Over Rear Delt Fly
3 x 10 @ 8
E1
American KB Swing
20, 15, 10
E2
Lateral Jumps
16, 14, 12
E3
Push-Up
15, 12, 10
F1
Quad Foam Roll
1 x 2
F2
T Spine Foam Roll
1 x 2:00
Hi! I’m Sam Moses — a husband, dad, and strength/conditioning coach with degrees in Exercise Science and Kinesiology. I’ve spent over 14 years helping parents build strength that actually supports their lives and families. Through effective, functional training and proven coaching systems, I help busy moms and dads move better, feel stronger, and stay consistent without burning out.