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Coach Pyry Training App - Get Lean, Strong and Fit

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Coach Pyry

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The Men's Leaner Stronger System 1 is guaranteed to build lean muscle and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. 

The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. 

Track and share your progress with in-depth analytics and tools. 

Access Coach Pyry's coaching community to ask questions and get feedback on your lifting videos. 

Results

Faster

Video Demos

Progressive

Leaner

Stronger

Men's 4 Day Leaner Stronger System 1

3 x Resistance Training + 1 Cardiorespiratory Conditioning Day

Block 1

Block 2

Block 3

The Men's Leaner Stronger System 2 builds on the base you've built in the System 1. 

The goal of System 2 is to build as much lean muscle mass as possible in 18 weeks.

We will achieve this by reducing the volume of cardiorespiratory conditioning and increasing the volume and intensity of resistance training from System 1.

The Men's Leaner Stronger System 2 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. 

The system is progressive with exercise and workload prescription, setting you up for long term success without stagnation or plateaus.

Through the app, you can:

-Access Coach Pyry's exercise demonstration videos
-Track your progress with in-depth analytics and training metric tools
-Access Coach Pyry's coaching community and ask questions

This program features five training days per week. You will need access to a fully equipped gym to get the most out of this program.

Muscle Gain

Strength

Aerobic Conditioning

Fat Loss

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Men's 4 Day Leaner Stronger System 2

The Women's Leaner Stronger System 1 is guaranteed to build lean muscle, strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. 

The system is progressive with exercise and workload prescription, setting you up for long term success without stagnation or plateaus.

Through the app, you can:
-Access Coach Pyry's exercise demonstration videos
-Track your progress with in-depth analytics and training metric tools
-Access Coach Pyry's coaching community and ask questions

This program features four training days per week. You will need access to a fully equipped gym to get the most out of this program.

This is Coach Pyry, 
Let's do this!

Women

Women's 4 Day Leaner Stronger System 1

3 x Resistance Training Days ( 2 Lower 1 Upper) + 1 x Aerobic Conditioning Day

3 x Resistance Training Days ( 2 Lower 1 Upper) + 1 x Aerobic Conditioning Dayescription...

The Women's Leaner Stronger System 2 is a progression to System 1. Make sure to complete System 1 first. 

The Women's Leaner Stronger System 2 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. Access Coach Pyry's exercise demonstration videos. Track and share your progress with in-depth analytics and tools. Access Coach Pyry's coaching community and ask questions. 

This program features four training days per week. You will need access to a fully equipped gym.

Glutes

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Women's Leaner Stronger System 2

Are you ready to turn your body into a machine?

The Men's Leaner Stronger System 3 is an advanced strength and conditioning program, which you should only begin if you've gone through the Leaner Stronger Systems 1 and 2. 

System 3 resistance training is scaled back to 3 days per week from 4 days per week in System 2 to give your body a chance to recover and adapt from the hard hypertrophy work you've put in. 

An athletic conditioning day is added, which features running mechanics, elasticity, and running drills. 

Let's do this,
Coach Pyry

Lean Muscle

Conditioning

Video Demonstrations

Body Transformation

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Men's 4 Day Leaner Stronger System

3 Days of Resistance Training + 1 Day of Running

3 Days Resistance Training + 1 Day Conditioning

In the Leaner Stronger System 4, we switch gears to focus on muscle and strength development and bring cardiorespiratory conditioning to maintenance levels. 

This program features four resistance training workouts and one conditioning workout. 

The weekly schedule is as follows: 

Lower, Upper, Lower, Upper, Conditioning

Note that this is an advanced program that builds on the previous phases of the Leaner Stronger System. 

The Leaner Stronger System is built to be followed in chronological order for the best results and the lowest risk of injuries. 

Let's do this,
Coach Pyry

Lean muscle

Fitness

Athleticism

Power 

Speed

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Men's 4 Day Leaner Stronger System 4

4 x Resistance Training Days + 1 Conditioning Session

4 x Resistance Training + 1 x Conditioning Day

Are you ready to build muscle, strength and fitness and burn fat?
I hope so.
Buckle up, because things will escalate quickly in this progressive 6-week beach-body program.
Let's do this! 

Fatloss

Men's

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6-Week Men's Leaner Stronger Beach Body System

Men's 6-Week Leaner Stronger Beach Body System

Are you ready to build muscle, strength and fitness and burn fat?
I hope so.
Buckle up, because things will escalate quickly in this progressive 6-week beach-body program.
Let's do this! 


Women's

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6-Week Women's Leaner Stronger Beach Body System

Women's 6-Week Leaner Stronger Beach Body System

The Athletic Hybrid Run Stronger is a hybrid training program for those who want to run longer and faster while reducing the risk of injuries. 

The Run Strong path is progressive and starts from modest weekly mileage while building resilience, fitness and strength so that you can keep going for the long run. 

The minimum requirement for Run Strong System 1 is to be able to run 3000 meters continuously. You will build up progressively to a 10000-meter time trial on Week 18. 

Access to a fully equipped gym is preferable but not necessary, as you can substitute exercises from the Coach Pyry Exercise Library. 

Running

Hybrid

Resilience

Run Stronger - Your First 10KM (Must Be Able To Run 3KM Without Stopping)

3 Days Of Running, 2 Days Of Resistance Training, 1 x Recovery Session

3 Days Running + 2 Days Resistance Training + 1 x Recovery Session

3 Days of Running + 2 Days of Resistance Training + 1 x Recovery Session

The Athletic Hybrid Run Strong is a hybrid training program for those who want to run longer and faster while reducing the risk of injuries. 

The Run Strong path is progressive and starts from modest weekly mileage while building resilience, fitness and strength so that you can keep going for the long run. 

The minimum requirement for Run Strong System 2 is to be able to run 10000 meters continuously.

If you can not do that or want to build as strong a base as possible, Run Strong System 1 is the correct program for you.

 You will build up to a Half Marathon on Week 18. 

Access to a fully equipped gym is preferable but not necessary, as you can substitute exercises from the Coach Pyry Exercise Library. 

Fat loss

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Run Stronger - Your First Half Marathon - (Must Be Able To Run 8KM Without Stopping)

3  x Runs, 2 x Resistance Training, 1 x Recovery

3 Runs, 2 Resistance Days, 1 Recovery workout

Are you ready to turn your body into a machine that looks apart and performs like a weapon?

This training system is for those who want to develop athleticism and strength to run fast but want to also look the part at the beach, office and boardroom. 

It's the perfect system for men and women who want to improve their physical performance and reduce the risks of injuries from playing recreational sports or running around with kids. 

This program has workouts that are best performed on an athletics track and workouts that are best performed at a fully-equipped gym. 

Athletic

Power

Endurance

Muscle

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Athletic Hybrid Speed System

1 x Track Speed Session, 1 x Tempo run ression,  + 2 x Resistance Training, 1 x Recovery

2 x Track Speed, 2 x Resistance Training, 1 x Recovery

The Athletic Hybrid Run Stronger is a hybrid training program for those who want to run longer and faster while reducing the risk of injuries. 

The Run Strong path is progressive and starts from modest weekly mileage while building resilience, fitness and strength so that you can keep going for the long run. 

The minimum requirement for Run Strong System 1 is to be able to run 1500 meters continuously. You will build up progressively to a 5000-meter time trial on Week 18. 

Access to a fully equipped gym is preferable but not necessary, as you can substitute exercises from the Coach Pyry Exercise Library. 

Run Stronger - Your First 5KM (Zero Running Experience Required)

The Run Stronger - Your First Marathon is a complete hybrid program for those who want to run longer and stronger. 

This program features 4 x runs, 2 x full body resistance training sessions and 1 x optional recovery/mobility session. 

Access to a fully equipped gym is preferable but not necessary, as you can substitute exercises from the Coach Pyry Exercise Library. 

Run Stronger - Your First Marathon (Must Be Able To Run 10KM Without Stopping)

4 x Runs, 2 x Resistance Training, 1 x Recovery

4 Runs, 2 Resistance Days, 1 Recovery workout

Pull-Up Strong - Beginner (From Zero To One Pull-Ups) is the right program if you:

✓ You want to focus on progressive overload and achieve a bodyweight pull-up.
✓ You cannot currently do a bodyweight pull-up. If you can already do one pull-up, you should do the intermediate program. 
✓ You are looking to build muscle and shape your physique.
✓ You enjoy challenging yourself with 45-70 minute weighted workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.

Pull Ups

Beginner

Functional Strength

Lean Muscle Gain

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Pull-Up Strong - Beginner

This program is for you if you can only resistance train twice weekly and your main goal is to look and feel your best. 

You'll develop athleticism, build muscle, strength, and conditioning and power. 

The workouts are simple and honest. All the fat has been cut off, and only the bare essentials remain. 

You will do two full-body workouts, which include: Running mechanics drills, medicine ball throws, resistance training and aerobic conditioning. 

Two Days

Hypertrophy

Mobility

Full Body Leaner Stronger 1 - Two Days/Week

Two Full Body Strength & Conditioning Sessions

4 Day Functional Strength Program 

- FUNCTIONAL STRENGTH is perfect for you if:

✓ You are looking to build muscle and shape your physique.
✓ You want to focus on progressive overload and hit new PB's.
✓ You enjoy challenging yourself with 45-70 minute gym workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.

Functional

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Functional Strength 1 - 4 Days

Full Body Home Minimal Equipment 2 Days is perfect for you if:

✓ You are looking to improve your fitness from the comfort of your home
✓ You want to focus on bodyweight exercises
✓ You enjoy challenging yourself with 45-60 minute home workouts
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.

Minimal Equipment

Full Body

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Full Body Home Minimal Equipment Beginner

Block 1 - Two Home Workouts 

Block 2 - Two Home Workouts + Run

Pull-Up Strong - Intermediate (From One To Five Pull-Ups) is the right program if you:

✓ You want to focus on progressive overload and achieve more high quality pull-ups.
✓ You can currently do at least one pull-up. If you can already do more than 8 pull-ups, you should do the advanced program instead. 
✓ You are looking to build muscle and shape your physique.
✓ You enjoy challenging yourself with 45-70 minute weighted workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.

Pull-Up Strong - Intermediate

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Full Body Leaner Stronger 2 - Two Days/Week

Pull-Up Strong - Advanced is the right program if you:

✓ You want to focus on progressive overload and achieve more high-quality pull-ups.
✓ You can currently do at least 5 pull-ups.
✓ You are looking to build muscle and shape your physique.
✓ You enjoy challenging yourself with 45-70 minute weighted workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.

Pull-Up Strong - Advanced

Kettlebell STRONG Minimalist Functional Strength

- Kettlebell STRONG is perfect for you if:

✓ You enjoy training mostly with kettlebells
✓ You train at your home gym and want a program that requires minimal equipment
✓ You are looking to build muscle and shape your physique.
✓ You want to focus on progressive overload and hit new PBs.
✓ You enjoy challenging yourself with 45-70 minute gym workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want a holistic program that incorporates strength, endurance, mobility, speed and power