8-week programme · Instant download

Lean Start: 8-Week Fat Loss & Muscle Programme

The plan for anyone who wants to lose fat, get stronger and finally stick with the gym, in 3 sessions a week.

Who it's for

• Beginners, or anyone returning after time off
• You have gym access and can train 3 days a week for about an hour
• You want to lose fat and build muscle, not compete in bodybuilding

Probably not for you if

• You've trained consistently for 2+ years (you'll want a more advanced split)
• You only train at home (a home dumbbell version is on the way)

What to expect, honestly

A sustainable rate of fat loss is roughly 0.5–1% of body weight a week. Beginners usually add weight to most lifts every week or two at first. Muscle builds slowly, so expect to look tighter and more defined after 8 weeks, not dramatically bigger. Results vary from person to person and aren't guaranteed. Consistency is what moves the needle.

Questions