Basics for Lean Strength: Training by Zachary Phillips in TrainHeroic

ReadyUp Athletic Development

General Fitness, Women's Training, Strength & Conditioning, Tactical / Military, Personal Training, Functional Training
Coach
Zachary Phillips

Basics for Lean Strength is a 16 week program designed to create the conditions which cause a loss of body fat while increasing muscle. This is done through heavy resistance training with timed rest and anaerobic intervals. 


This program starts out very basic and builds to more complex over the course of the 16 weeks.  It would be best undertaken by an athlete with at least a few months of training experience. 

There is no running or aerobic training in this program. 
Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Landmine // trap bar // dumbbells // kettlebells // Keiser or functional trainer (resistance bands are a welcome substitute) // conditioning equipment of choice such as but not limited to sled // prowler // air bike // stairs // rower or Ski Erg. 
sample week banner image
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Sample Week
Week 1 of 16-week program
Sunday
BFLS PHI A1

A1

Forearm Plank

2 x 45

A2

Cable, Split Stance, anti-rotation press

2 x 10

B1

Landmine Goblet Squat

3 x 12

B2

Lat Pulldown

3 x 12

C1

Landmine, split stance, Romanian deadlift

3 x 12

C2

Dumbbell glute bridge bench press

3 x 12

D

Airdyne

7 x 0:15 @ 0:45

Tuesday
BFLS PHI B1

A1

Med ball, alternating reach, dead bug

2 x 5

A2

Side Plank

2 x 6 @ 0:05

B1

Trap Bar 2 Plate Block Pull

3 x 12

B2

Kettlebell, Half-Kneeling, Single-Arm Press

3 x 12

C1

Two Dumbbell, Suitcase, Split Squat

3 x 12

C2

Cable, Supinated Grip, Pulldown

3 x 12

D

Prowler Push

7 x 15 @ 45

Thursday
BFLS PH I A1

A1

Forearm Plank

2 x 45

A2

Cable, Split Stance, anti-rotation press

2 x 10

B1

Landmine Goblet Squat

3 x 12

B2

Lat Pulldown

3 x 12

C1

Landmine, split stance, Romanian deadlift

3 x 12

C2

Dumbbell glute bridge bench press

3 x 12

D

Airdyne

7 x 0:15 @ 0:45

Basics for Lean Strength