The 8-Week Strong and Lean program originally dropped on January 1, 2015. Although the plan isn’t the most recent, it’s still very much relevant to the fitness goals you may have. Here, program designer Ryan Heffernan of FOCUS NYC sits with digital director Mike Simone to discuss the basics of the plan and what you can expect week-to-week.
Not feeling the Strong and Lean program? We’ve got plenty of other options including: The Winter Bulk Up, The New Year Redemption, or even the updated version of The 21-Day Shred app (and PDF for Android users)
THE STRONG AND LEAN DETAILS
DURATION: 8 Weeks
FREQUENCY: 5-6 Days Per Week
Chest and Lower Body Workout in Week’s 1-4 (Monday’s)
Mobility Workout in All Weeks (Wednesday’s)
Back and Lower Body Workout in Week’s 1-4 (Thursday’s)
Chest and Conditioning Workout in Week’s 1-4 (Friday’s)
Arms in Week 5 & 6 (Tuesday’s)
Mobility and Core Workout in Week’s 7-8 (Wednesday’s)
Total Body and Conditioning Workout in Week 8 (Saturday)
Travel Option Day (if needed)
THE DIET PLAN OVERVIEW:
How to Eat in 2015
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