The Judd Lienhard Podcast

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!
In this Q&A episode of The Judd Lienhard Podcast, Judd answers real questions on training, nutrition, and performance—breaking down what actually matters when it comes to building muscle, losing fat, and avoiding plateaus.
He covers how to structure full-body workouts, the best training split if you only have a few days in the gym, and how to balance strength training with cardio or sports.
Judd also dives into nutrition, explaining why calorie timing is often overhyped, how to think about food as fuel, and what adjustments to make when dieting.
This episode is packed with practical takeaways you can apply immediately—whether you’re just starting out or looking to optimize your training.
In This Episode
 How to structure a full-body workout 
 Best workout split for limited training days 
 How to avoid plateaus in the gym 
 Distance running vs sprint training 
 Calories vs nutrient timing 
 How to eat for performance and fat loss 
 What macros to adjust when dieting
This episode is brought to you by LMNT.
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

https://www.instagram.com/p/DWRrNqPkZFF/
In this solo episode of The Judd Lienhard Podcast, Judd breaks down exactly how to get shredded in 6 weeks without falling into the common traps that lead to burnout, muscle loss, and weight regain.
Instead of focusing on extreme dieting or endless cardio, Judd explains why fat loss starts with improving your health, metabolism, and hormonal balance first.
He walks through the four key pillars of getting lean:
 Hormones 
 Diet and nutrition 
 Recovery and sleep 
 Exercise 
You’ll learn why most people fail when they jump straight into cutting calories, how to structure your training for fat loss, and why cycling your calories is far more effective than staying in a constant deficit.
Judd also covers gut health, protein intake, cardio strategy, and the role of metabolic flexibility—giving you a complete framework for getting lean and staying lean.
In This Episode
 Why “eat less, move more” doesn’t work 
 How to boost your metabolism before dieting 
 The role of hormones in fat loss 
 Why gut health matters for getting lean 
 How to structure cardio and strength training 
 The best way to cycle calories 
 How to avoid losing muscle while dieting 
This episode is brought to you by LMNT.
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.

This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!
https://www.instagram.com/p/DWRrNqPkZFF/
In this Q&A episode of The Judd Lienhard Podcast, Judd breaks down how to build muscle, lose fat, and structure your training without burning out or falling into the cycle of extreme dieting and inconsistency.
He answers real listener questions on workout splits, balancing cardio with strength training, and why so many people struggle to keep weight off long-term. If you’ve ever felt stuck trying to gain muscle while doing cardio—or frustrated losing and regaining the same weight—this episode gives you a clear, practical framework to move forward.
Judd also dives into how to grow stubborn muscle groups (like legs), fix strength imbalances, and why relying only on compound lifts might be limiting your progress.
In This Episode:
 How to structure a workout split for strength and functionality 
 Can you build muscle while doing endurance cardio? 
 How long it actually takes to see body composition changes 
 Why most people regain the same 10–15 pounds every year 
 The biggest mistakes in fat loss and muscle building 
 How to grow your legs and fix imbalances effectively 
 The role of habits vs motivation in long-term fitness success 
This episode is brought to you by LMNT.
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

If you want to get strong and conditioned as hell, especially after 40, this episode breaks down exactly how to do it.
In this solo episode, Judd lays out a complete training framework built around simplicity, effectiveness, and long-term results. No fluff, no gimmicks—just the principles that actually move the needle.
Instead of obsessing over perfect exercises or complicated programs, Judd explains how to think like a coach:
 👉 What adaptations you need
 👉 What stimulus creates those adaptations
 👉 How to dose your training for results
This episode walks through the exact structure you can follow to build real strength, improve conditioning, and stay athletic as you age.
💪 In this episode, you’ll learn:
 The 6-3 rule for strength training 
 The 6 foundational movement patterns 
 How to train strength without burning out 
 The right balance between lifting and conditioning 
 Why power becomes more important as you age 
 How to structure your week for maximum progress 
 The difference between looking fit vs. being truly strong 
 The biggest mistakes people make with training after 40 
This episode is brought to you by LMNT.
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

To be considered for my upcoming event at my gym in Austin, TX, DM me "ATX" on Instagram!
In this Q&A episode of the Judd Lienhard Podcast, Judd answers a wide range of listener questions covering testosterone, TRT, supplements, strength training, and overall performance.
He starts by breaking down one of the biggest misconceptions in fitness and health today: testosterone levels. Judd explains why your numbers alone don’t determine how you feel, perform, or whether you actually need TRT. He dives into how lifestyle factors like sleep, stress, and overall health play a much bigger role than most people think.
The conversation also covers the different stages of hormone optimization—from natural approaches, to compounds like enclomiphene and HCG, all the way to testosterone replacement therapy. Judd shares his honest thoughts on when these options might make sense, and the long-term considerations that come with them.
On the supplement side, he walks through his personal daily stack, including what he takes for performance, recovery, and general health. He also touches on what actually matters versus what’s often overhyped in the supplement industry.
Training is another major focus of this episode. Judd outlines what an effective 3-day workout routine should look like for building strength and size, why total body training is often the best approach, and how to stay consistent long term.
Additional topics include:
What to drink during workouts for better performance
Using BPC-157 for recovery
Getting back into training after time off (including post-pregnancy)
The reality of running a steroid cycle vs staying on TRT
Whether squats and deadlifts are necessary for building strength
This episode is a mix of practical advice, real-world experience, and honest perspective—without the fluff.
This episode is brought to you by LMNT.
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥