Build better habits with practical tools you can use today. This library includes free workout programs, habit trackers, strength-training plans, calculators, and fitness guides from Lean by Habit.
New readers should begin with the current Lean by Habit program downloads. You can also explore the Lean by Habit books for the complete behavior-change and training system.
Start Here
- Lean by Habit Second Edition Program Materials — Current habit trackers, training logs, workout plans, and bonus resources
- A Few Articles to Get You Started — A short introduction to the Lean by Habit approach
- Lean by Habit Book Sample — Preview the book before choosing the complete edition
Habit Trackers and Training Tools
- Habit Tracker — A blank printable tracker for daily routines
- Habit Tracker Scorecard — Score and review your weekly consistency
- Habit Scorecard — Identify routines that support or undermine your goals
- 1RM Estimator — Estimate training percentages from your one-repetition maximum
- 8-Week Strength Cycle Calculator — Plan progressive training weights
Strength and Hypertrophy Programs
- 16-Week Hypertrophy Training Program — A structured muscle-building plan
- 26-Week Strength and Hypertrophy Program — A longer progression for strength and muscle
- 2021 Strength Training Program — Includes a one-repetition maximum estimator
- 2019 Strength Training Program — A downloadable training spreadsheet
- 8-Week Strength Cycle Program — A focused strength progression
- Advanced 5-Day Split — A higher-frequency training split
- 5-Day Split Mesocycle — A companion mesocycle plan
- Basic Workout Program — A straightforward starting routine
- Revised Basic Workout Program — An updated version of the basic routine
- Exercise Demonstration Guide — Exercise list with demonstration resources
Fat-Loss and Minimalist Programs
- Basic Cutting Program — A practical gym-based fat-loss routine
- Minimalist Fitness Program — Train effectively with a smaller time commitment
- Weight-Loss Myo-Rep Workout — A time-efficient resistance-training routine
- The Fat Loss Habit Program — The original behavior-based fat-loss program
- Getting Started Guide — What you need before beginning a program
Fitness Apps
- Seven Minute Workout — A short app-guided workout option
- Tabata Timer for Android — Interval timer for Android devices
- Tabata Timer for Apple — Interval timer for iPhone and iPad
Use the Programs Safely
Choose a program that matches your experience, available equipment, and recovery capacity. Progress gradually, use proper technique, and consult a qualified healthcare professional before beginning a new exercise or nutrition program if you have a medical condition, injury, or other concern.
Questions? Contact leanbyhabit@gmail.com.
Change your habits. Change your life.
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