LEAN • 8weeks •

LEAN is an 8 week gym program designed to help you train effectively, get stronger and build confidence. Each week includes: 🟣 2 x lower-body sessions 🟣 2 x upper-body sessions 🟣 1 x lighter cardio session 🟪 1 x optional conditioning session 💟 1 x full rest and recovery day LEAN is suitable for beginners, but it isn’t only for beginners. ➔ If you’re new to strength training, I’ll guide you through the structure, exercises and basic principles you need to get started properly. ➔ If you’ve trained for some time, LEAN will bring more structure and intention to your workouts, helping you make actual progress. WHAT DO I NEED FOR THIS PROGRAM? ➔ Access to a gym with standard gym equipment. You don’t need to follow an unnecessarily complicated workout plan. You need effective movements, good technique and enough CONSISTENCY to improve. Over the 8 weeks, we’ll focus on three fundamentals: ⚪ Learning and maintaining proper exercise technique and form ⚪ Using progressive overload to gradually challenge your body ⚪ Building habits that make regular exercise part of your life Whether you want to build muscle, lose body fat or work towards both, LEAN is the foundational program for you. This is an 8-week training block, not a program you need to follow unchanged forever. The techniques, habits and principles you learn will remain useful long after it ends! You can repeat LEAN with heavier weights, use it as the foundation for your next phase, or apply what you’ve learnt to another structured program. The goal is to finish with a clearer understanding of how to train effectively and keep progressing. Before you begin, choose your official start date. Day 1 is your preparation day, so you won’t exercise yet, your first workout is on Day 2. From that date, follow the schedule as consistently as possible. You can move sessions around to suit your week, but try not to skip or repeatedly postpone them - consistency is where results come from.