Hot Seller

Power Athlete

Coach
John Welbourn

Lean & Able is a training program engineered to reduce body fat by ramping-up your metabolism and getting you stronger.

Designed by 10 year NFL veteran John Welbourn & his team, Lean & Able is for those who are sick of being sold the same BS images of vanity and tired of following the quick fixes that will never stick. This training program is for the person who is ready to work hard to earn the right to feel amazing, look great, and achieve things they never thought possible.

It is for those who are ready to become Lean & Able.

REQUIREMENTS
Training Days: A commitment to 3-5 days each week, we will have 5-6 days to choose from.

Session Length: 20 - 50 minutes

Training Goal: To be Lean & Able

REQUIRED EQUIPMENT

Access to a big box gym like Equinox, LA Fitness, or similar
A jump rope
A stopwatch

- OR -

If you have a home gym, or small box gym

Dumbbells
Kettlebells
Pull up station
Space to move
Barbell
Training bands
Slamballs / Sandbags
Rower, air bike, stationary bike, ski erg, or similar

MORE INFO

The fastest, safest, and healthiest way to reduce your body fat percentage is to increase strength through exercise and training. That will increase the caloric demand and ramp up your metabolism, which will burn off fat at a much faster rate.

If we only have a short time to jump-start your training and get you on the path to the physique you want we need to be strategic in our training, nutrition and recovery.

Maybe you have heard the old saying, Abs are crafted in the kitchen. While it is a cute saying, it is only a 1/3 of the equation. To get the body where you can see the muscles in your midsection takes a solid plan of attack. Lean & Able will give you the tools you need to start looking the way you have always wanted by implementing a training program that alternates between blocks of Strength, Power and Dynamic training while developing Glycolytic and Aerobic Capacity.

Pair this up with a diet and recovery protocol designed to maximize your results and you have a program to help you get lean and able.

FAQ

Q: I have been following programming by Power Athlete for over a year, is this right for me?
A: Veterans to Power Athlete Programming may find that this program is not quite enough for them. Lean & Able is perfect for Power Athletes that are new to a dedicated strength program, are constantly short on time, or find our other training to be too much to handle.

Q: I am a field sport athlete, is this program right for me?
A: We would recommend considering Bedrock if you are a prep athlete, or athlete new to strength training. If you have experience with a dedicated sports performance training program, you should consider Field Strong.

Q: Can I follow this program at home?
A: Absolutely! As long as you have access to most of the equipment listed above, and are comfortable making movement substitutions for equipment you do not have.

Q: What if I do not have access to a piece of equipment?
A: You can ask for help in the TrainHeroic feed on a movement substitution, use your best judgement, or skip the movement all together.

Q: You have 6 days of workouts, what if I cannot follow for 6 days a week?
A: No Problem. If you can commit to working out no less than 2 days, and at least 3 days a week consistently you should see great results. And no need to go back and make workouts up, or hop around your workout calendar, every day includes full body movement. 

Q: What are the cancellation terms for my subscription?
A: Monthly subscriptions are month to month and can be terminated at any time. Annual commitments are annual commitments, you are in it for the long haul.

Q: What if I want to change my subscription to another training program by Power Athlete?
A: Perfect! We would be glad to help. You can always visit our contact page to make that request.

Q: You have not answered my question, what is up with that?
A: We are here to help, email us at training@powerathletehq.com

Features
7 sessions per week
Must use App app to view and log training
Team Training
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lean & Able

A

Pre Warm Up

1 x 5:00

B1

Plank Hold

3 x 30

B2

Rotational Wall Sit

3 x 30

B3

Side Pillar

3 x 15

C

Barbell Front Squat

4 x 7

D

Dumbbell Goblet Squat

4 x 7

E1

Weighted Static Lunge Hold

4 x 15

E2

Up Downs

4 x 10

E3

Alternating Toe Touches

4 x 20

F

Cool Down 5

1 x 5:00

Monday
Lean & Able

A

Pre Warm Up

1 x 5:00

B1

Plank Hold

3 x 0:30

B2

Push-Up

12, 10, 8

B3

Spiderman Complex to Vertical Rotation

3 x 2

C1

Kneeling One Arm DB Press

10, 10, 8, 8, 5, 5

C2

Inchworm Walkouts - Hands

3, 2, 1, 1, 2, 3

D1

Bodyweight Reverse Lunge

5 x 10

D2

Weighted Wall Sit

5 x 15

E

Hammer Curls

4 x MAX

F

Cool Down 1

1 x 4:00

Tuesday
Lean & Able

A

Pre Warm Up

1 x 5:00

B1

Dead Bug - Home Position

3 x 30

B2

Dead Bug - Opposite Arm & Leg

3 x 30

B3

Push Up

3 x 10

C1

Dumbbell RDL

4 x 8

C2

Supermans

20, 15, 10, 5

D1

Bodyweight Squat

20, 15, 10, 10

D2

Hollow Rocks

10, 10, 15, 20

E

Goblet Squat Static Hold

60, 60, 30

Wednesday
Lean & Able

A

Pre Warm Up

1 x 4:00

B1

Dead Bug - Home Position

3 x 0:30

B2

Plank Hold

3 x 30

B3

Alternating Toe Touches

3 x 20

C1

Med Ball to Toes

10, 15, 20

C2

Push Up

20, 15, 1

C3

Get Up Sit Up

3 x 10

D1

Up Downs

10, 8, 6, 4

D2

Lateral Lunges

12, 10, 8, 6

E

Cool Down 3

1 x 5:00

Thursday
Lean & Able

A

Cardio

1 x 12:00

B1

Hollow Holds

3 x 30

B2

Plank Hold

3 x 30

B3

Leg Cradle Lateral Lunge Twist

3 x 2

C1

Pillar to Plank Press Up

15, 12, 9, 6

C2

Alternating Dumbbell Bicep Curls

4 x 10

D1

True Push Ups

15, 12, 9

D2

Dumbbell Bent Over Row

15, 12, 9

E

Cool Down 5

1 x 5:00

Friday
Lean & Able

A

Pre Warm Up

1 x 3:00

B1

Up Downs

5 x 10

B2

Bodyweight Reverse Lunge

5 x 8

B3

Dead Bug Home Position

5 x 60

B4

Squat Jump

5 x 4

C

Cool Down 2

1 x 5:00

Saturday
Lean & Able

A

Rest Day

For Completion

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Lean & Able
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