A lot can change in a decade, but something’s just don’t need to — like a solid strength and conditioning plan. In 2015, we launched the original “Strong and Lean” program in partnership with Men’s Fitness magazine (now Men’s Journal), featuring coach Ryan Heffernan of FOCUS NYC which quickly became a cornerstone for fitness enthusiasts looking to transform their bodies and lives. Fast forward to 2025, and we are excited to re-introduce the program: The Strong and Lean in 2025 Workout Plan.
The “Strong and Lean in 2025” program isn’t just about lifting weights and counting calories — it’s about understanding the synthesis between mind and body, and harnessing the latest tools and techniques to optimize your health. Whether you’re a seasoned athlete or just beginning your fitness journey, this program is structured to help you achieve your best self yet, focusing on building lean muscle, enhancing strength, and promoting a sustainable lifestyle that transcends the gym.
Our program incorporates cutting-edge training techniques, including tailored resistance training to maximize muscle hypertrophy, dynamic mobility work to improve functional movement, and strategic cardio sessions that boost endurance without compromising muscle gains. We also delve deeper into the nutritional strategies that support these workouts, emphasizing whole foods, balanced macros, and the timing of nutrients to enhance recovery and performance.
As you begin this journey, remember that “Strong and Lean in 2025” is more than a fitness routine—it’s a commitment to a healthier, more empowered you. Get ready to push your limits, challenge your perceptions of what’s possible, and emerge stronger, leaner, and more resilient than ever.
Related: How to eat for more lean muscle in 2025
Also related: 6 tips for success in the strong and lean workout plan
The following is a listing of the workouts for week’s 1-4 the Strong and Lean in 2025 program.
Monday
SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets
CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets
Tuesday
Treadmill x 4 sets (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets
Wednesday
Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5
SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.
SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets
FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure
Thursday
SUPERSET (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12
CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets
CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets
Friday
Treadmill x 4 (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets
CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets
Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)
The following is a listing of the workouts for week’s 5 and 6 the Strong and Lean in 2025 program.
Monday
SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets
CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets
Tuesday
Treadmill x 4 sets (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets
Wednesday
Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5
SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.
SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets
FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure
Thursday
SUPERSET (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12
CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets
CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets
Friday
Treadmill x 4 (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets
CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets
Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)
Saturday
CIRCUIT ONE (3 sets)
Dumbbell Thruster x 15,12,10
Dumbbell Bilateral Bent Over Row x 15,12,10
Plyo Push Up x 15,12,10
Jump Rope x 100,80,60
Ab Wheel Roll Out x 15,12,10
Rest 2 minutes between sets
CIRCUIT TWO (3 sets)
Box Jump x 15,12,10
TRX High Pull x 15,12,10
Push Ups x 15,12,10
Kettlebell Swings x 15,12,10
Wall Balls x 15,12,10
Rest 2 minutes between sets
The following is a listing of the workouts for week’s 7 and 8 the Strong and Lean in 2025 program.
Monday
SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets
CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets
Tuesday
Treadmill x 4 sets (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets
CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets
Wednesday
Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5
SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.
SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets
FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure
Thursday
SUPERSET (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12
CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets
CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets
Friday
Treadmill x 4 (30 seconds work, 20 seconds rest)
CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets
CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets
Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)
Saturday
CIRCUIT ONE (3 sets)
Dumbbell Thruster x 15,12,10
Dumbbell Bilateral Bent Over Row x 15,12,10
Plyo Push Up x 15,12,10
Jump Rope x 100,80,60
Ab Wheel Roll Out x 15,12,10
Rest 2 minutes between sets
CIRCUIT TWO (3 sets)
Box Jump x 15,12,10
TRX High Pull x 15,12,10
Push Ups x 15,12,10
Kettlebell Swings x 15,12,10
Wall Balls x 15,12,10
Rest 2 minutes between sets
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