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Lean, Athletic and Mean

Paolo Prato

Bodybuilding, Combat Sports
Coach
Paolo Gemmell Prato

You’ve built muscle before. You’ve chased aesthetics. But deep down, you want more — to move with power, look like you train, and perform like an athlete. This program is where those worlds collide. It’s designed for those who don’t just want to look fit — they want to become capable. Every session builds not only muscle, but confidence, control, and athleticism. It’s training that transforms you from the inside out — sculpting a body that’s as strong and explosive as it looks. No gimmicks. No fluff. Just the kind of progress you can feel in every rep, every sprint, every look in the mirror. This isn’t about chasing aesthetics — it’s about earning them through performance.

$65
Get Lean, Athletic and Mean
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Re-defining training
Forget one-dimensional training that leaves you sore but stagnant. This program is innovative. Every session challenges you differently, keeps you engaged, and pushes you toward mastery. You’ll rediscover what it feels like to be in full control of your body — to train with purpose, recover better, and feel sharper, stronger, and more confident every single week.
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No words needed
This program doesn’t just change how you look — it changes how you carry yourself. You’ll build lean, defined muscle that commands respect without saying a thing. The kind of physique that instantly communicates strength, discipline, and capability. You won’t just look athletic — you’ll move and perform like one, with the posture, power, and presence that make people take notice.
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No-more 'One-dimensional' athletes
Most lifters chase numbers or mirror gains, but this program gives you both — real, transferable strength you can feel in every movement. You’ll develop explosive power, stability, and control that translates into everything you do — from lifting heavier to moving faster, jumping higher, and reacting quicker. Become the athlete that can do it all!
Features
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Programming 3 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I am going to push you harder, keep you going longer, and smash your goals all through an app.
Equipment
Required
Kettlebells // Medballs // Barbell // Hack Squat // Dummbells // Trap-bar/Hex Bar // Cables // Rower Machine // Aribike/assault bike
Recommended
Chin-up bar
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 - Lean & athletic

A

KB Snatch - Single hand

3 x 6

B

MB Slams

3 x 8

C

BB Bench Press

4 x 5 @ 7.5

D

Trap Bar DL

4 x 5 @ 7, 7.5, 7.5, 7.5

E

Hack Squat

3 x 10

F1

DB Shoulder Press.Standing

15, 15, 12

F2

DB Lateral Raises

3 x 25

G

Pendlay Rows

3 x 6 @ 7.5

H

Toes to Bar

3 x MAX

Monday
Week 1 Day 2

A

Airbike

Tuesday
Week 1 Day 3

A

KB Hike Clean + Press

3 x 5 @ 7.5

B

MB Rotational Slam

3 x 12 @ 17.64 kg

C

BB Back Squat

7, 7, 6, 6 @ 7, 7.5, 7, 7.5

D

Incline Bench Press (BB)

3 x 8 @ 7.5

E

BB RDL

10, 9, 8

F

Seated Cable Row

20, 17, 15

G

Lat Pulldown

3 x 15

H1

KB Side Bends

2 x 20 @ 0:30

H2

Cable Rotations - Core

2 x 20

Wednesday
Week 1 Day 4

A

Rower

Thursday
Week 1 Day 5

A

BB Muscle Snatch From Above The Knee

3 x 6 @ 6

B

side toss + Pre load

3 x 6

C

BB Sumo DL

5 x 5 @ 7.5, 7.5, 8, 8, 7.5

D

Goblet Squat

3 x 10

E

DB Incline Bench Press

12, 15, 12 @ 7.5

F

Chin Ups

3 x MAX

G1

KB Plank Pull-through

3 x 24

G2

Crunches on Swiss ball + Weight

3 x 20 @ 22.05 kg

Coach
More from Paolo Prato
coach-avatar Paolo Gemmell Prato

Strength & Conditioning Coach

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Why pic if you can have both?

Forget the dilemma of aesthetics vs athleticism: this program delivers both. Advancement in sport science has provided enough knowledge and methods to achieve the physique of your dreams whilst maintaining or even progressing your athletic attributes. Leav

Get Lean, Athletic and Mean
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FAQs
What exactly is the Hybrid Strength & Aesthetic Program?
It’s a performance-driven training system that blends bodybuilding-style hypertrophy with athletic strength, power, and conditioning. You’ll build lean muscle while developing the speed, explosiveness, and control that make you look and move like an athlete.
Who is this program designed for?
It’s for men and women who want to look strong, move better, and perform at a higher level. Whether you’re an experienced lifter looking to regain athleticism or someone who wants to build a functional, aesthetic physique — this program adapts to you.
Can beginners do this program?
Yes — beginners can absolutely follow this program. Each exercise is clearly explained, and progressions are built in. The focus is on learning proper movement, building strength, and improving performance at a pace that suits your level.
How long is the program?
The program runs for multiple structured weeks, designed to deliver noticeable strength, performance, and physique improvements. Once completed, it can be repeated with progressive overload to continue your evolution.
What makes this program different from regular BB/athletic training?
Most programs force you to pick between looking good or performing well. This one bridges the gap. You’ll develop a physique that’s both aesthetic and athletic — strong, mobile, and powerful — built on functional, evidence-based training methods.
How soon will I see results?
Many users notice measurable changes in performance and physique within the first few weeks. Consistency is key — the more you commit to training and recovery, the faster you’ll see visible progress in strength, speed, and body composition.
Can I combine this with other sports or combat training?
Yes. The program complements most athletic and combat disciplines. It’s designed to enhance your base of strength, power, and conditioning — making you more capable in any physical setting.
What if I have an injury or mobility limitation?
You can modify most exercises to suit your current capabilities. The program emphasizes movement quality, joint control, and progressive loading to minimize risk and support long-term resilience.
Will this program make me bulky?
No — it’s built for athletic, lean development. You’ll gain muscle where it counts, with definition and proportion that enhance performance, not restrict it. The goal is a physique that looks and moves like an athlete’s.
Do I get lifetime access to the program?
Yes. Once purchased, it’s yours to keep. You can revisit, restart, and progress the program as many times as you like.
Why should I choose this over cheaper programs online?
Because this isn’t a cookie-cutter plan. It’s a complete training system built from years of experience in athletic development and strength coaching. Every detail — from the exercise selection to progression — is designed for real, measurable results.
The Proof
verified-athlete-avatar Paolo Prato

self- experimented

Verified Athlete

"The best way to provide a good program is test its efficacy on yourself in order to continuously improving the design and workouts. Safe to say it has worked on me and on all the clients I have tried it on since"

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