Lean and Mean: Training by Jake Ray in TrainHeroic

Truck Shop Strength & Speed

Coach
Jake Ray

LEAN and MEAN "TEAM" is a 4 day split of lower, upper, rest, lower, upper.  Joining this team grants you access to new workouts with new exercise and conditioning every month, while following the same workout structure.

Wednesday of each week will be programmed with two cardio/conditioning workouts.  These workouts are optional, and do NOT have to be performed on Wednesday.  You can implement them into your week whenever you like (on rest days, weekends, or before/after your training).  The amount of conditioning workouts that you implement is fully dependent on YOUR goals.

If weight loss is your goal, perform the workouts with shorter rest intervals between sets/exercises (meaning lower weight as well) and aim to complete both conditioning workouts per week.

If maintenance or weight/strength gain is your goal, rest longer between sets (allowing you to increase weight on exercises) and aim to complete 0-1 conditioning workouts per week.

Time to get LEAN AND MEAN.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Squat/Bench rackBarbell BenchOlympic weightsPull-up barDumbbells Lat pulldown machineLeg extension machineLeg curl machineLeg pressResistance bandsMedicine ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Hex Bar Jump Squat

3 x 8

B

Back Squat

5 x 5

C

Front Rack Walking Lunge

3 x 8

D1

Push Press

3 x 10

D2

Banded Good Morning

3 x 10

D3

Lateral Lunge

3 x 10

E1

Side Plank

3 x 0:30

E2

Side Plank

3 x 0:30

E3

Plank

3 x 0:30

Monday
Week 1 Day 2

A

Heroic Warm-up

For Completion

B

DB Bench Press

5 x 10

C

Inverted Row

4 x 10

D1

Landmine Chest Press

15, 15, 12

D2

1-Arm DB Row

3 x 10

E

Manmaker

3 x 5

Tuesday
Week 1 Day 3

A

Clean Complex

4 x 4

Tuesday
Week 1 Day 3

A

Walk

1 x 30:00

Wednesday
Week 1 Day 4

A

Box Jump

2 x 5

B

Deadlift

5, 5, 10, 10

C1

Step-Ups

3 x 8

C2

Seated DB Hang Clean

3 x 10

C3

Goblet Squat

3 x 12

D

Leg Extension

3 x 20

E

Lying Leg Curl

3 x 20

Thursday
Week 1 Day 5

A

Power Clean

3 x 5

B

Strict Pull-Up

3 x 8

C

Close Grip Bench Press

3 x 12

D

Lat Pulldown

3 x 12

E

Barbell Bicep Curl

2 x 21

F

Tricep Rope Pulldowns

2 x 21

G

Sit-up

1 x 100

Join Your Virtual Gym

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

Lean and Mean
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Lean and Mean
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Lean and Mean
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