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Steven Tran | Online Coach

@stevenh.tran

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• Husband | Girl Dad
• Here To Help You Optimize Your Body & Health Through Sustainable Habits
• Coaching Application, Bloodwork, Discounts & more👇🏽

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Your 2025 NPC Natural Northern USA Figure Overall Winner @mini_tank519

We drove to Ohio with the goal of qualifying for the Ben Weider Natural Pro/Am Pro Qualifier and Anna won her class and then took home the figure overall! I couldn’t be happier or more proud of Anna because I’ve pushed her to her limits this prep and here we are. 14 weeks down and 5 more to go until we head down to Virginia for the Ben Weider! Head judge feedback was to get tighter over the next 5 weeks so it’s time to make things suck 😁

Big thank you to @daveliberman for hosting the show! Amazing venue and the show ran so smoothly. This will be the go-to show for my future natural clients!

Posing: @liannamccallifbb the goat 🐐. She coached Anna to a flawless routine. taken in Avon Performing Arts Center by @stevenh.tran

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22

a year ago

I am now accepting new lifestyle and contest prep clients for the year. If you’re interested in transforming your health and fitness, please fill out the consultation form in my bio. Lifestyle clients can start as soon as Monday, March 3 while contest prep clients are TBD based on scheduled consultation(s).

Please check out some of my client transformations over the past couple of years for inspiration! by @stevenh.tran

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5

2 years ago

Thursday Hybrid Full Body (Deadlift Focus)

Warm-Up (Circuit 2 rounds):
•1 min Row Erg
•2 x 15 DB RDL
•2 x 10 SA Cable Rotating Row (seen before)

A: 1 x 3RM Trap Bar Deadlift (could only load 315, but felt like I could do more) + 2 x 6 Back Off Sets

B: 4 x 5 Barbell Bench Press - I truly hate these so much. This was a warm-up last year. Now, it’s a working set 😭

C: 3 x 8 Leg Press - 5pps felt good today.

D1. 3 x 10 T-Bar Row
D2. 3 x 10 DB Lateral Raise

E1. 3 x 10 Cable Crossover Triceps Extensions
E2. 3 x 10 Bayesian Cable Curl
E3. 3 x 30 sec Hollow Hold

No additional core work today. We’re cooked for the week.

Successful first week with the new training block. 9 weeks to get stronger, faster and more mobile. You either love this shit or you hate it. There’s no in between. by @stevenh.tran

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21 hours ago

Wednesday Hybrid Full Body (Squat Focus)

Warm-Up (Circuit 2 rounds):
•2 min Stationary Bike (no Bike Erg at Crunch)
•2 x 10 (each side) Split Stance Leaps
•2 x 10 90-90s

A: 1 x 3RM Barbell Squat + 2 x 6 Back Off Barbell Squat

B1: 3 x 10 Seated Cable Row (Mag Close Grip)
B2: 3 x 25 BW Push-Ups (can’t do weighted solo)

C1. 3 x 10 Barbell RDL

D1. 3 x 10 Cable Hammer Curl
D2. 3 x 10 Cable Rope Triceps Extensions
D3. 3 x 15 Cable Rope Crunches

Finished with KB Core Work:

A1. 2 x 12-15 Seated Close Grip KB Overhead Press
A2. 2 x 12-15 Seated KB Alternating Z-Press

2 rounds no breaks. taken in Crunch Fitness by @stevenh.tran

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3 days ago

Monday Hybrid Full Body (Press Focus)

Warm-Up (Circuit 2 rounds):
•1 min Ski Erg
•2 x 10 (each side) KB Turkish Arm Bars
•2 x 10 Seated Cable Face Pulls

A: 1 x 3RM Barbell Strict Press + 2 x 6 Back Off Strict Press

B: 3 x 10 Deficit DB Reverse Lunge

C1. 3 x 10 Neutral Grip Pull-Up
C2. 3 x 10 Strict Dips

D1. 3 x 10 Single Arm Cable Rear Delt Fly
D2. 3 x 12 Single Leg Calf Extension

E1. 3 x 10 Straight Bar Cable Curl
E2. 3 x 10 Straight Bar Cable Pressdown

Finished with KB Core Work:

A1. Plank DB Side Drags
A2. KB Overhead March
A3. KB Extended Halos
A4. KB Overbells

2 rounds no breaks.

New 10 week training block started with today’s session. 10 weeks to get even better. by @stevenh.tran

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4 days ago

Quick little 4 week shotgun prep for @tmillen_ to qualify for Master’s USA at Central States this past weekend. We started a 15 week prep for the Western, but decided to do Central States early, 4 weeks in, to get qualification out of the way.

It had been a 10 year layoff from the stage for Terrance, but he showed out and took home:

1st Place Men’s Open C
2nd Place Masters 35+

I met Terrance 10 years ago at the Powerhouse Classic where he beat me for the overall and now, I get to coach him as we get ready to try and earn that pro card. 6 more weeks to get the job done!

Next stop, Las Vegas on November 21 😈 by @stevenh.tran

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9

5 days ago

And that’s a wrap for @signaturebylisamills first NPC season. It has been a LONG and brutal contest prep for her so we’re going to take a reverse diet, get feedback and work on improvements this offseason.

We had initially planned to compete in September which was 20 weeks, but had to pivot and add 4 extra weeks to compete at Central States. I pushed her to hell and back with numerous dig days, but Lisa never gave up and pushed all the way through. Central States medal haul:

1st Place Masters 55+
2nd Place Masters 50+
5th Place True Novice
3rd Place Novice

I’d say that’s one hell of a debut. I’m extremely proud of how Lisa handled this first prep and she knows what to expect next time. Thank you for trusting me with your first contest prep! by @stevenh.tran

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6 days ago

Weekly check-ins are one of the most important parts of online coaching. It’s more than just sending me your weight, pictures, logging your training or macros.

I need to know how you’re feeling, how training is going, how you’re recovering and how well you’re following the plan, digestion, sleep, stress and everything in between.
I don’t expect perfect weeks because we cannot expect perfection every week, but I do expect transparency and communication.

I can’t make the right adjustments if I don’t know what’s actually going on. Again, my saying is, “I can’t help or fix what I don’t know.”

Coaching is a two-way street where we both have our responsibilities and that is how we hold each other accountable. The more you communicate, the better I can coach you. The more you check-in on time, the better and more sustainable your progress will be.
Short answers will yield short replies.

Don’t overlook the importance of your weekly check-ins. by @stevenh.tran

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0

8 days ago

Just because you WANT to compete in bodybuilding doesn’t mean you SHOULD.

Not everyone is physically, mentally, or emotionally ready for contest prep, and that’s okay. Bodybuilding is more than getting shredded and posting progress pictures on Instagram.

Prep will test your discipline, patience, relationships, and mental health. Too many people love the idea of competing without understanding what it actually takes.

A good coach should know when to push someone, but more importantly, when to tell them they’re not ready.

The stage isn’t going anywhere. Want to compete? Make sure you’re ready for the process, not just the stage. by @stevenh.tran

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9 days ago

Within the fitness industry, we all love a quick fix. We are all concerned about training and performance to the point that we mask certain issues and ailments that come up. Low energy? More caffeine. Injured? Add a recovery peptide. Can’t sleep? Take sleep supplements. These are just some examples. The first question that comes to mind when an issue arises is, “What can I take or add,” instead of “What is the root cause for what I am experiencing?”

Stop masking your symptoms and fix the issue! by @stevenh.tran

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11 days ago

Protein. It’s in everything these days. It’s an essential macronutrient, but not everything has to have protein in it. Especially the ultra-processed foods disguised as being “healthy,” just because the word protein is on the package.

Why has protein been on the rise and in surging demand? The GLP-1 users. Protein has always been important, but those on GLP-1 finally realize that they actually need to eat protein to preserve and build muscle tissue. They blame the drug for the muscle loss, but in reality, it’s them not eating enough or purposely starving themselves to lose weight. Don’t fall for the protein gimmicks. by @stevenh.tran

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17 days ago

Monday Hybrid Full Body Bench Focus

Warm-Up (Circuit 2 rounds):
•1 min Ski Erg (Please roast my form on these 😂)
•2 x 15 Plyo Push-Up
•2 x 15 Mag Grip Narrow Grip Pulldown

A: 5 x 2 Barbell Bench Press

B: 3 x 7 Front Foot Elevated Smith Split Squat

C. 3 x 7 Narrow Grip Lat Pulldown

D1. 3 x 7 Leaning DB Lateral Raise Superset
D2. 3 x 7 Overhead Cable Triceps Extensions

E1. 3 x 7 Barbell Curls Superset with
E2. 3 x 10 Machine Calf Extensions

Finished with light conditioning:

1 min Row Erg
30 sec Planks
30 sec Hollow Rocks

5 rounds no breaks. 🔥

Shoulder was fine during Plyo Push-Ups, but I was a little nervous on the Barbell Bench Press. Lots of pinching and tightness at the bottom so we’ll see how recovery goes lol. taken in Crunch Fitness by @stevenh.tran

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19 days ago