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New-Client Offer · A $249.00 Value for $49.00

Lean & Build

Lose body fat and build lean muscle in six weeks, wherever you train. Every workout has three versions: a commercial gym, a home setup with dumbbells and bands, or no equipment at all. Pick yours below and the whole plan switches to match. Preview Phase 1 free below.

$249.00$49.00New clients only
Your NASM client assessment + the full 6-week program.Includes a personal NASM assessment with me, a 1-on-1 review of your results, and all three phases of the Lean & Build program adjusted to your body and goals.
Designed by Angela Botard, NASM-CPTNASM Certified Personal Trainer · NASM Physique & Bodybuilding Coach
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How It Works

Built on the NASM OPT™ model.

As a NASM Certified Personal Trainer, I build programs with the National Academy of Sports Medicine's Optimum Performance Training (OPT) model. Each two-week phase builds on the last: first stability, then strength, then muscle. Most people skip the foundation, and that's where they get stuck or hurt.

3 strength days

Lower body, upper body and total body. Each takes about 45–60 minutes, warm-up and cool-down included.

2 conditioning days

Cardio that gets harder in each phase to support fat loss without eating into your recovery.

2 recovery days

Walk, stretch, foam roll and sleep. Recovery is when your body actually builds muscle.

DaySessionNotes
MondayDay 1 · Lower Body & CoreStrength
TuesdayLean ConditioningCardio for your current phase
WednesdayDay 2 · Upper Body & CoreStrength
ThursdayActive Recovery20–30 min walk + 10 min foam roll and stretch
FridayDay 3 · Total BodyStrength
SaturdayLean ConditioningCardio for your current phase
SundayRestPrep meals, sleep 7–9 hours

Can only train three days? Do the three strength days and walk on the others. Move days around as needed, but leave at least one day between strength sessions that train the same muscles.

Phase 1 · Weeks 1–2

Stabilization Endurance

Build joint stability, posture, core control and work capacity. Lighter loads, slow control, balance challenges. This is where you earn the right to lift heavier.

Sets
1–3
Reps
12–20
Tempo
4/2/1 (4s lower, 2s hold, 1s lift)
Rest
0–90 s
Intensity
50–70% effort; finish with 2–3 reps in reserve
Warm-up 5–10 min: foam roll calves, IT band/outer thigh, adductors and upper back (30 s per tender spot), then static stretch calves, hip flexors and chest (30 s each).

Day 1 · Lower Body & Core

ExerciseSets × Reps
Core / Balance
Floor bridgeFloor bridgeFloor bridge2 × 15
Single-leg balance reachSingle-leg balance reachSingle-leg balance reach2 × 10 each leg
Bird dogBird dogBird dog2 × 10 each side
Resistance
Stability-ball wall squatGoblet squat (light DB), slow tempoBodyweight squat to chair2–3 × 15–20
Single-leg Romanian deadlift with DBSingle-leg Romanian deadlift with DBSingle-leg Romanian deadlift (hands on hips)2 × 12 each
Step-up to balance (box)Step-up to balance holding DBs (sturdy step)Step-up to balance (stair)2 × 12 each
Lateral band walkLateral band walkLateral lunge (slow)2 × 12 each way
Single-leg calf raise (step)Single-leg calf raise (step)Single-leg calf raise (stair)2 × 15 each

Day 2 · Upper Body & Core

ExerciseSets × Reps
Core / Balance
Front plankFront plankFront plank2 × 30 s
Side plankSide plankSide plank2 × 20 s each
Dead bugDead bugDead bug2 × 10 each side
Resistance
Stability-ball DB chest pressDB floor press, slow tempoPush-up (hands on counter or bench if needed)2–3 × 12–15
Standing cable rowStanding band rowProne cobra hold2–3 × 15 (cobra: 2 × 30 s)
Single-leg DB shoulder pressSingle-leg DB shoulder pressProne Y-T-I raises on floor2 × 12–15
Single-leg DB biceps curlSingle-leg DB biceps curlBackpack curl (load with books)2 × 15
Supine ball DB triceps extensionLying DB triceps extensionBent-knee chair dip2 × 12–15

Day 3 · Total Body

ExerciseSets × Reps
Core / Balance
Marching bridgeMarching bridgeMarching bridge2 × 10 each
Plank shoulder tapsPlank shoulder tapsPlank shoulder taps2 × 10 each side
Resistance
DB squat, curl to pressDB squat, curl to pressSquat to overhead reach2–3 × 12–15
Push-up to side plank (alternating)Push-up to side plank (alternating)Push-up to side plank (alternating)2 × 8 each side
Single-leg cable rowSingle-leg band rowSingle-leg Romanian deadlift with reach2 × 12 each
Reverse lunge to balance with DBsReverse lunge to balance with DBsReverse lunge to balance2 × 10 each
Cable chop (high to low)Band chop (high to low)Standing wood chop (no load)2 × 12 each side
Cool-down Foam roll the same areas and static stretch 30 s each for hip flexors, hamstrings, chest and lats.
Lean conditioning Steady state, 2× per week, 20–30 min. You should be able to talk in full sentences (about 65–75% of max heart rate). On non-training days, aim for 7,000–8,000 steps.

Use a treadmill incline walk, bike, rower or stair climber.Use a jump rope, brisk outdoor walk or jog, a bike, or a step.Do brisk walking, stair climbing, marching, jumping jacks or shadow boxing.

Weeks 3–6 · New-Client Offer

Unlock the full program with your assessment.

$249.00 $49.00 New clients only

  • Personal NASM client assessment: PAR-Q, posture, overhead squat and body measurements
  • 1-on-1 review of your results and goals with Angela, NASM-CPT
  • Phases 2 and 3 (Weeks 3–6): Strength Endurance and Muscular Development
  • Your program adjusted for your equipment, schedule and any injuries

Pay securely through Stripe. Weeks 3–6 unlock on this page as soon as your payment goes through, and Stripe emails your receipt. I'll also reach out within 1–2 business days to schedule your assessment and 1-on-1 review. Offer valid for first-time ABC Health & Performance clients only, one per person. All sales are final; see our Terms & Conditions.

Keep Progressing

How to make it harder (and when).

With weights

  • If you hit the top of the rep range on every set with good form, add 5–10% next session.
  • If your form breaks down, lower the weight. Clean reps build more muscle than sloppy ones.
  • Write down your weights and reps every session so you know what to beat.

Without weights

  • Slow the lowering phase to 3–5 seconds, or add a 2-second pause at the bottom.
  • Move to a single-leg or single-arm version, or elevate your feet.
  • Load a backpack with books or use filled water jugs.

Lean-out nutrition basics

  • Eat a palm-sized portion of protein at every meal (roughly 0.7–1 g per lb of goal body weight per day).
  • Fill half your plate with vegetables and fruit, and choose mostly whole foods.
  • Drink water through the day. Start with about half your body weight (lbs) in ounces.
  • Use a modest calorie deficit, not a crash diet, so you keep the muscle you're building.

Optional add-on · 6-Week Lean & Build

Lean & Build Fuel Plan: 6-Week Nutrition Program

A nutrition program built to match this workout. It follows the same three phases and the same weekly layout, so you know how to fuel your strength, conditioning and recovery days.

+$10.00 Add to your 6-week program

Add the Fuel Plan for $10

One-time payment through Stripe. Your Fuel Plan unlocks on this page as soon as your payment goes through.

Track your results

  • On Day 1 and again after Week 6, take photos and measure your waist, hips, chest, arms and thighs.
  • Weigh in once a week at the same time of day. The trend matters more than any single number.
  • Retest your max push-ups and a 1-minute squat count at the end of each phase.
Train safely. Before starting any exercise program, complete a PAR-Q readiness screening (it's part of my NASM client assessment) and get clearance from your physician if you answer "yes" to any question, are pregnant, or are managing a medical condition, injury or recent surgery. Stop right away and seek medical care if you feel chest pain, dizziness or unusual shortness of breath. This program is general fitness guidance, not medical advice. Individual results vary.

New Clients Only · $249.00 $49.00

Your assessment and full program for $49.

New clients get a personal NASM assessment, a 1-on-1 review with me, and the full 6-week Lean & Build program, a $249.00 value, for $49.00. In your review, I can find your movement compensations, plan around injuries, and adjust every phase to your goals, schedule and equipment.

Claim the $49 New-Client Offer Ask Angela a Question