Lean Living Blueprint: Training by Bryan Krahn in TrainHeroic

Lean Living Blueprint

Bryan Krahn Coaching

Coaches
Bryan Krahn and Paul Thiel

The trouble with most online group training is that it’s generic programming written for the typical fitness consumer that is often in their 20s and 30s. But ask anyone over 40 and the landscape is pretty different. The Increased responsibilities of family and careers puts recovery at a premium, and the high-volume workouts they breezed through in their 20s now leaves them aching and sore for the better part of a week.

The Lean Living Blueprint is a physique development system optimized for the mature trainee and designed to keep you training into your 40s, 50s and beyond.

It’s an intelligent approach to building muscle that combines the latest science-backed training principles with time-tested old-school muscle-building techniques—strategically phased throughout the training year to keep your joints and connective tissue healthy.

  • No nonsense, results-focused training optimized for the older athlete.
  • Biphasic, intelligent programming to mitigate burnout and avoid injury.
  • Old school training principles that have been proven to work again and again.
  • Full year "no holes in your game" approach to training to keep your body healthy and ready to perform.
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No Fluff Programming
Bosu balls and a life sentence at the cable station? Hell no. Our programming is rooted in old school bodybuilding techniques that have been proven to work again and again.
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Multiphase Training
Our biphasic approach to programming will ensure optimal results while mitigating burnout to keep you training harder and longer than you ever have before.
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Optimized For The Older Trainee
No nonsense, results-focused training that is optimized for the older athlete. Think avoiding bad lifts, excessive failure training, a lot more rowing and more structural balance.
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No Holes In Your Game
The Lean Living Blueprint delivers a full year "no holes in your game" approach to training to keep your body healthy and ready to perform.
Features
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Access to me, Bryan Krahn
I write all of your training programs and you'll have full access to me and my assistant coaches to help with any questions.
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Programming 4 days per week
Daily hypertrophy, strength and conditioning sessions that'll take 45-75 minutes to complete.
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Exercise Video Guidance
Instructional videos to guide your training complete with detailed notes, cues and a list of potential exercise substitutions.
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Detailed, Expert Instruction
Your coaches are here to help you succeed, including video form critique and two-way messaging.
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The Power Of Community
Enjoy and benefit from the power of community in a shared training experience.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbells // Cables // Plate Loaded Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
HB1: PUSH — Intensity

Prep

A

Upper Body Warm-up

3-5 Rounds - 20 Jumping Jacks - 15 Band Pull-Aparts - 10 Band Over-And-Backs

B1

Low Incline DB Bench Press

3 x 12

B2

Incline Rear Delt Raise

3 x 12

C

Overhead Neutral Grip DB Press

3 x 12

D

Assisted Parallel Dips

3 x 12

E

Overhead Cable Triceps Extensions

3 x 12

F

Single Arm DB Overhead Carry

3 x 15

Monday
HB1: PULL — Intensity

Prep

A

Upper Body Warm-up

3-5 Rounds - 20 Jumping Jacks - 15 Band Pull-Aparts - 10 Band Over-And-Backs

B

T-Bar Row

3 x 12

C

Kneeling Single Arm Dumbbell Row

3 x 12

D1

Smith Machine Shrugs

3 x 12

D2

Banded Face Pull

3 x 12

E

Incline DB Curl

2 x 12

F

Reverse Curl

2 x 12

G

Dead (passive) Hang

3 x 15

Wednesday
HB1: LEGS — Intensity

Prep

A

Lower Body Warmup

3-5 Rounds - 10 Walking lunges [each] - 10 Bear Crawls - Piriformis Stretch - Kneeling Hip Flexor Stretch

B

Medium Stance Squat

3 x 12

C

Barbell Romanian Deadlift (RDL)

3 x 12

D1

Alternating Reverse Lunge

3 x 12

D2

Wall Sit

3 x 0:15

E

Farmers Walk Calf Raise

3 x 15

Friday
HB1: METCON

Prep

A

Full Body Warm-Up

2-3 Rounds - 20 x Jumping Jacks - 20 x Band Pull-Aparts - 20 x Band Over and Backs - Bear Crawls - Piriformis Stretch - Hip Flexor Stretch

B1

Box Jump

1 x 20

B2

American Kettlebell Swing

1 x 15

B3

L-Sit Dumbbell Press

1 x 10

C

Cardio

1 x 20:00

Coaches
coach-avatar Bryan Krahn

Bryan is a personal trainer and online coach that holds a CSCS designation through the NSCA. Bryan has also achieved high standing in the fitness industry, having written hundreds of articles for leading fitness publications such as Ask Men, Men’s Health and Bodybuilding.com. But most importantly, for more than 20 years Bryan has been helping people build the body they’ve always wanted.

coach-avatar Paul Thiel

Paul is a certified online trainer with the Online Trainer Academy and holds the PN1 certification for nutrition. With a passion for old school bodybuilding that started in his childhood, he's enjoyed great success in helping people transform their physique. And at 50 years old, he's living proof that your physique journey doesn't end when 40 comes knocking.

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Stop wasting time with me-too programming.

Join the Lean Living Blueprint and get on the fast-track to building muscle and looking and feeling great into your 40s and beyond...

Start My 7-Day Free Trial
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FAQs
Is Bryan Krahn really programming and coaching us?
Absolutely. I am 100% committed to the Lean Living Blueprint community and the success of every individual that joins the team.
Why are you focused on the over 40s trainee?
As someone that has coached literally thousands of individuals, I've seen first hand how regular "log book" training comes up short for the older trainee. As a result, I've learned to optimize their training to not only build muscle, but keep them injury free, fit and healthy.
I'm only 35. Will your training work for me?
Absolutely. Forty is not some magical cut-off, and the limiting effects of suboptimal training will definitely show-up in your 30s—especially if you've just been chasing your log book year after year. At some point, that basic training takes its toll and you need to get smarter with your approach.
I'm in my 50s. Will your training work for me?
Without doubt. The training is designed to help the older trainee pack on muscle and look good naked well into their 40s, 50s and beyond.
Do I need access to a gym?
In short, yes. Or a very well equipped home gym set-up. We focus heavily on barbell and dumbbell movements, with plenty of use made of the cable station and a variety of plate-loaded machines. If you truly only have a few dumbbells and bands, this program is not going to work for you.
How do I access the training?
All training is delivered directly through the TrainHeroic app directly to the palm of your hand. As soon as you sign-up you'll have full access to both me and the training program so that you can get started right away.
When should I join?
When do you want to stop hurting and start seeing results?
The Proof
verified-athlete-avatar Curtis Fisher

Founding Member

Verified Athlete

"When Bryan Krahn first announced the Lean Living Blueprint I was super excited and joined up immediately and I can say unequivocally that joining the group has been a great decision. It's ridiculous value and the easiest payment I make each month."

verified-athlete-avatar Peter Baker

Founding Member

Verified Athlete

"Bryan’s group coaching is perfect, even if you’re a full time fitness coach! The workouts provide a great template, and the wisdom of over two decades of coaching in everything else beyond the lifting is worth more than the price you pay."

verified-athlete-avatar Jonathan McLernen

Founding Member

Verified Athlete

"Lean Living Blueprint is hands down the best value when it comes to training for muscle gain or fat-loss. The amount of wisdom that Bryan and Paul bring to the group is off the charts. They're not just a pair of jacked old meatheads—they bring wisdom, insight, and thoughtfulness to the iron game."

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

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