The lean bulk is the smartest way to grow: a small, controlled surplus that puts nearly every pound on as muscle. LEAN gives you the training, the numbers and the food to do it right.

You’ll train the Balance Split (Chest + Biceps / Back + Triceps / Legs / Shoulders). Arms get hit twice per cycle and every muscle develops evenly. Carbs are cycled around your hardest sessions, and the surplus is tight enough that you stay lean the whole way.

What’s inside (35-page PDF):
• 4-day Balance Split: full exercise tables and substitutes, plus a printable log on every workout page
• 16-week roadmap with planned deloads
• Macro table for 130–260 lb, plus a Recomp mode for skinny-fat starters
• 3 carb-cycling meal plans with gram-exact portions
• Food menu, swap guide, lean bulk playbook and recipes
• Weekly grocery list
• Full supplement stack, daily timeline and the Gallon Rule hydration protocol
• Recovery protocol and troubleshooting
• Workout log, weekly check-in and daily habit trackers

Who it’s for: lifters who want to build muscle while staying lean year-round, or skinny-fat lifters who want to recomp.

Instant PDF download. Read it on your phone or print the logs and trackers.