Lean Athlete

3Sixty Athletics

Functional Fitness
Coach
Joe Mascaretti

It's time to level up your training program.

Lean. Strong. Athletic.

Those three words embody everything you'll experience in this program.

On Lean Athlete, you are going to get strong, but more importantly, you are going to get functionally strong through an incredible variety of different angles and positions, and your going to feel so much more stability throughout your entire core.

With Lean Athlete, you'll be on a 3 day total body strength split, full of supersets, to maximize time efficiency and drive an incredible calorie burn both during the workout and all day after.

The result is likely the most complete and comprehensive plan you have ever experienced.

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Consistent progress, forever.
Investing in this plan will guarantee thoughtful programming, and a system that will keep you progressing for the long-term. You'll look back to when you started and be baffled at the progress you've made.
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Time Efficient, Flexible Training
The LEAN program includes 3 total body strength training sessions and 2 conditioning sessions per week. Each workout can be completed in an hour or less. If you cannot make it to the gym for all 5 sessions, I've set up the plan to still be super effective even if you can only make it 2-3 days.
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A Well Rounded Plan
3SIxty Lean emphasizes the importance of a balanced, well rounded program. You deserve to look good, feel good, and be healthy. Our plan includes just the right amount of heavy functional strength training, conditioning, power training, core work, and mobility drills.
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A simple, user friendly experience.
The program is delivered through an app where you can watch exercise demos and track progress every workout.
Features
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Access to me!
I will hold you accountable and provide the feedback you need to safely and effectively complete your workouts.
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Programming 5 days per week
Daily strength, conditioning, and mobility training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
I've filmed a demo video for every exercise on the program to help guide you.
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Delivered through TrainHeroic
Every training session is sent straight to your phone through the app! View workouts and track progress all in one easy to use place.
Equipment
Required
Squat Rack, Barbell, Plates // Dumbells and/or Kettlebells // Medicine Balls, Plyo box, Stability Balls, Sliders, TRX, Bands, // Adjustable Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 Template

A1

Strapped Leg Lowers

2 x 10

A2

Spiderman Stretch

2 x 10

B1

Lateral Hop Box Jump

3 x 10

B2

MB Slam

3 x 10

C1

High Handle Trap Bar Deadlift

4 x 6

C2

Bench Press - 3/2/1 Tempo

4 x 6

D1

BB Reverse Lunge

3 x 8

D2

1/2 Kneeling 1 Arm Pulldowns

3 x 10

E1

BB Bridge

3 x 8

E2

Face Pull

3 x 12

F1

Plank Slide Plus Lift Off

3 x 8

F2

Side Plank Cable Row

3 x 10

Monday
Day 2

A

Interval Run

5 x 60

B

Interval Run

10 x 30

Tuesday
Day 3 Template

A1

Deadbug Opposite Side Reaches

2 x 10

A2

90/90 Hip Flips

2 x 10

B1

Kettlebell Swings

3 x 12

B2

Skater Jumps

3 x 8

C1

Back Squat - Hold/Go

4 x 6

C2

Neutral Grip Seated Row

4 x 8

D1

BB RDL

4 x 8

D2

Incline 1+1 DB Press

4 x 8

E1

Offset DB Step Up

3 x 8

E2

Bird Dog Row

3 x 8

F1

Ab Wheel Rollout

3 x 10

F2

1/2 Kneeling Windmill

3 x 6

Wednesday
Day 4

A

LSD Zone 2 Cardio

1 x 60:00

Thursday
Day 3 Template

A1

Ham Hip Rockers

2 x 10

A2

Cossack Squats

2 x 10

B1

DB Power Clean And Press

3 x 8

B2

DB Jump + BW Jump

3 x 5

C1

Goblet Bulgarian Split Squat - Hold/Go

3 x 8

C2

1 Arm Pulldown

3 x 8

D1

B Stance Landmine RDL

3 x 8

D2

TRX Rows

3 x 12

E1

Hinged Bent Leg Cable Kickback

3 x 12

E2

Med Ball Pushup Taps

3 x 6

F1

Decline Overhead Situp

3 x 10

F2

Dip Knee Raises

3 x 10

Coach
coach-avatar Joe Mascaretti

I’ve spent my entire 15+ year career training people to become stronger, leaner, and better conditioned, using a training program I’ve developed called 3Sixty LEAN. I’ve been training exclusively in person out of my gym in New York, but for the first time I'm bringing the program online. I’m a former D1 athlete and current BJJ Black Belt, but my focus is on helping you reach your goals!

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Lean. Strong. Athletic.

Join today and start your journey.

Start My 7-Day Free Trial
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FAQs
What equipment will I need?
Access to a full gym is recommended. The program has a lot of variability so it does require a good bit of equipment. A squat rack, barbell, plates, adjustable bench, dumbells/kettlebells, stability ball, medicine ball, trx, plyo box, bands/cables, are all used throughout the program.
What if I can't follow all 5 days?
I've created this plan to fit into everyones individual situation. If you can only make it to the gym twice a week, follow 2 of the total body strength days and you will do great.
I love taking classes, how does this program fit with that?
Almost all of my clients who follow this plan modify it and add classes. A typical set up would be 2 LEAN strength days supplemented with 1-2 high intensity classes like Barry's, Soul Cycle, OTF, F45, BJJ and 1-2 lower intensity classes like pilates, barre, yoga, solid core, etc.
How long is the commitment?
No minimum length terms or contracts. The program will auto-renew each month, but if you wish you cancel your subscription at any time you can cancel within the app or simply message me and I'll take care of it for you.
What if I have questions about the workouts?
I am here for you throughout your time on the program and forever after. Reach out with any questions you have and I will do my best to guide you in the right direction.
Do you do form checks?
Yes! The more interaction we have the better. I love getting technique videos. I'll provide feedback on form and execution within 24 hours.
How long do the workouts take?
All workouts can be completed in less than an hour.
How much experience is recommended?
LEAN is for people who already have some previous experience working with dumbbells, barbells, etc. If you have absolutely no prior gym or lifting experience, send me a message and I'll hook you up with an awesome intro program to get you started.
Are the workouts sent out daily?
I load up the workouts the weekend before so you can see what is coming up.
What if I can't workout on the assigned day?
No problem! You can move that workout to a different day and still record all your stats as usual.
The Proof
verified-athlete-avatar Riley Denihan

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Verified Athlete

"I've trained with Joe for nearly 10 years! It's crazy to look back and see the growth. I am stronger, leaner, and more toned. I love training with him because I know his plan is going to be effective, time efficient, and safe."

verified-athlete-avatar Cheri Kordvani

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Verified Athlete

"When I started working with Joe I was already lean and toned, but I wanted to get stronger. Adding in heavy deadlifts and squats completely changed my perspective. I became stronger, more confident, and added muscle that made me look more toned, not bulky like we are made to think in the media."

verified-athlete-avatar Ker Moran

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Verified Athlete

"I started training with Joe during my high school/college lacrosse days, but now I follow the LEAN program to focus on being strong, conditioned, and toned. I love not having to worry about what to do in the gym, he takes all the guess work out of it. I just go in, follow the plan, and get out!"

verified-athlete-avatar Lindsey Ronbeck

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Verified Athlete

"Anytime I'm on Long Island I make sure to stop in and get a LEAN workout with Joe. I love how the workouts are so well rounded. In an hour we work on mobility, power, strength, core, and conditioning. It is such a time efficient way of training."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Lean Athlete
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Lean Athlete
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Lean Athlete
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