Use these companion materials to put the Lean by Habit system into practice. Download the habit trackers, training logs, workout plans, and behavior-change resources that match your goals and available equipment.
If you have not yet selected a book, visit the Lean by Habit Books page. For additional tools and earlier programs, browse the free fitness resources.
Lean by Habit Second Edition
Habit and Execution Tools
- Habit Tracker and Scorecard — Track daily actions and weekly consistency
- Lean by Habit Habit Tracker Scorecard — Companion scorecard for the Second Edition
- Example Training Log — See how to record exercises, sets, repetitions, and progress
- The Five-Alarm System — Use multiple prompts to protect important habits
- Five Reasons to Keep a Training Log — Learn why tracking improves training decisions
- The Four Elements of Execution — Apply the execution framework from the book
- Habit Loop and Environmental Influence — Understand cues, routines, rewards, and environmental design
- Exercise Is a Brain Changer — Explore how exercise supports learning and brain health
- Kindle Books to Audio Guide — Listen to compatible Kindle books using accessibility features
- Second Edition Audible Bonus Material — Companion resources for audiobook readers
Fat-Loss and Cutting Programs
- Minimalist Cutting Program — A time-efficient fat-loss training plan
- Cutting Program for a Home Gym — A home-based resistance-training plan
- Cutting Program for a Commercial Gym — A full-gym fat-loss training plan
Maintenance Programs
- Minimalist Maintenance Program — Maintain strength and fitness with less training time
- Maintenance Program for a Home Gym — A home-based maintenance routine
- Maintenance Program for a Commercial Gym — A full-gym maintenance routine
Lean Muscle Programs
- Lean Bulking Program for a Home Gym — Build muscle using common home-gym equipment
- Lean Bulking Program for a Commercial Gym — Build muscle with a complete gym setup
Original Lean by Habit Materials
- The Four Elements of Execution — Original companion guide
- Getting Started Guide — Prepare for the program
- Habit Tracker Scorecard — Track the behaviors that drive results
- Program Log and Workout Guidelines — Record training and follow the program structure
- Minimalist Cutting Program — A shorter fat-loss training option
- Basic Workout Program — A straightforward beginner routine
- Cutting Program for a Commercial Gym — Fat-loss training for a full gym
- Cutting Program for a Home Gym — Fat-loss training for a home gym
- Minimalist Maintenance Program — Maintain progress efficiently
- Maintenance Program for a Commercial Gym — Maintenance training for a full gym
- Maintenance Program for a Home Gym — Maintenance training for a home gym
- Bulking Program for a Commercial Gym — Muscle-building plan for a full gym
- Bulking Program for a Home Gym — Muscle-building plan for a home gym
- Advanced Five-Day Split — A higher-frequency bodybuilding split
- Myo-Rep Weight-Loss Workout — A time-efficient resistance routine
- 26-Week Strength and Hypertrophy Program — A long-term strength and muscle plan
- 16-Week Minimalist Hypertrophy Program — A focused muscle-building plan
- Commercial and Home Gym Exercise Guide — Exercise reference for both settings
- Lean by Habit Audible Bonus Material — Original audiobook companion material
The Fat Loss Habit Materials
- Program Guidelines — How to follow the original program
- Getting Started Guide — What you need before beginning
- Commercial Gym Workout — The original full-gym routine
- Home Gym Workout — The original home-based routine
- Exercise List — Exercises for commercial and home gyms
- Habit Tracker Scorecard — Track the routines supporting fat loss
- Original Fat Loss Habit Program — Complete original companion program
- Goal-Setting Page — Define a clear and measurable target
Use the Programs Safely
Select a program that matches your experience, equipment, and recovery capacity. Progress gradually, use proper exercise technique, and consult a qualified healthcare professional before starting a new exercise or nutrition program if you have a medical condition, injury, or other concern.
Questions? Contact leanbyhabit@gmail.com.