Men S Fitness Body Challenge

magazine
BODY CHALLENGE
Get your
perfect
body in
12
weeks
Look lean and
muscular
Lose your belly
Easy-to-follow
plan
the best sportsmen
use the best equipment

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Vitamin supplements may benefit those with nutritionally inadequate diets. for specific life stages
magazine
BODY CHALLENGE
By Pete Muir
Additional text Lucy Miller, Ben Bradbury

Photography Tom Miles
Design Spike
Model Toby Rowland Nevs
Subeditor Juliet Giles
For more information on Men’s Fitness magazine, go to www.mensfitnessmagazine.co.uk.

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Dennis Publishing
© Copyright Dennis Publishing Ltd. Licensed by Felden 2009
With thanks to
www.fitnessfirst.co.uk
Notice
The health and fitness information presented in this book is an educational resource and is not intended as a substitute for medical advice.
Consult your doctor or healthcare professional before performing any of the exercises described in this book or any other exercise
programme, particularly if you are pregnant, or if you are elderly or have chronic or recurring medical conditions.
Do not attempt any of the exercises while under the influence of alcohol or drugs.
Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Neither the author of the information nor the producer nor distributors of such information make any warranty of any kind in
regard to the content of the information presented in this book.
CONTENTS
Introduction
HOW IT WORKS 8
GYM LINGO 10
WARM-UP 12
STRETCHING 14
WORKOUT TIPS 16
Nutrition
THE RULES 18
RECIPES 20
Body Challenge
WEEK 1 24
WEEK 2 38
WEEK 3 52
WEEK 4 66
WEEK 5 80
WEEK 6 94
WEEK 7 108
WEEK 8 122
WEEK 9 136
WEEK 10 150
WEEK 11 164
WEEK 12 178
Men’s Fitness Body Challenge 5
INTRODUCTION
Take the challenge

Your 12-week journey to a new body starts here
L
ots of people would love to change their body
shape. Not quite so many people know how
to go about it properly. But that doesn’t mean
that an ideal body is beyond most people’s reach.
In 12 weeks you can transform your body by
stripping away fat and building new muscle
to make yourself look leaner, firmer and more
athletic. The best way to achieve this is through a
combination of weight training, cardio and sensible
eating – which is exactly what the Men’s Fitness
Body Challenge provides, with every exercise
and every meal designed for you every day.
What’s more, this plan is suitable for everyone.
The workouts are manageable for beginners,
but will still help experienced gym-goers to
see great results. And if you are short on time,
each session shouldn’t take more than 45
minutes, so you can fit it into your busy day.
Start now and get the body you’ve always
wanted, in less time than you thought possible.
Men’s Fitness
Body Challenge
WHAT YOU’LL GET
Lose fat from all over your body
Gain new muscle to look lean and hard
Reveal your hidden six-pack
Feel healthy and energised
Train for no more than 45 minutes a day
All workouts and meals planned for you
Perfect for beginners or experienced gym-goers
No fad diets or extreme training methods
See great results in just 12 weeks

INTRODUCTION THE PLAN
How it works
The 12-week Body Challenge plan explained
8 Men’s Fitness Body Challenge

T
ransforming your body in a short Cardio sessions
space of time is perfectly achievable As well as the weight training sessions,
– but only if you give yourself every you’ll also do two cardio sessions a week.
chance to succeed. In this book we’ll give Cardio (short for cardiovascular) training
you all the training guides you need, plus is designed to get your heart pumping in
nutrition plans and tips on getting the most order to make it stronger and raise your
from your workouts, but you need to commit overall fitness levels. As well as making
to working hard and eating right. If you do you fitter and healthier, cardio training is
that, we’ll be with you every step of the way. a great way to burn off fat stores, and as
long as you don’t make your sessions too
The workouts long, it won’t affect your muscle growth.
A workout is a series of exercises, performed The cardio sessions are outlined in the
with a specific goal in mind. The type of weekly training plans. You can choose which
exercises you do, the number of reps, the type of training you’d like to do – running,
speed you perform them at, the weight swimming, cycling, rowing or any other
you choose… all these things will affect similar type of exercise – but running is the
the outcome your training. Fortunately, we most efficient calorie burner, so we have
have worked out all the variables for you. focussed on that in most of the sessions.
All you have to do is follow the plans to the
letter to see great results in 12 weeks. Nutrition plans
You’ll do three weights-based workouts Each week you will also get a comprehensive
a week. This is enough to stress your eating plan to go with your training plans. The
muscles and stimulate them into more calorie count is around 2,500-3,000 calories a
growth, while giving you sufficient time day, which is enough to fuel your workouts and
to rest and recover between workouts. build new muscle. And because the meals
To start with, the workouts are designed are designed to provide the right balance of
to get your body used to training. You’ll learn carbs, proteins and fats, you shouldn’t put on
how to stabilise your own bodyweight and any unwanted weight around your middle.
get your neuromuscular connections firing, If you struggle to stick with the meal
so that your body adapts quickly and is ready plans, either because you can’t find
for the harder work to come in later weeks. the ingredients or your lifestyle makes
At the start of each week you’ll get an following the plans awkward, we have
exercise plan for the week and a nutritional also provided a selection of meals and
plan. Where it says ‘Workout A’, simply turn snacks that you can use to build your own
over the page and you’ll find the workout nutrition plans. See p20 for more details.
laid out for you, with detailed explanations of
how to perform each exercise. Each workout Rest days
starts with a workout log, showing the order Two days a week are designated as rest days.
of exercises, the number of sets and reps, the On these days you really should rest – take it
tempo, rest and weight. Pay attention to all easy, put your feet up, get plenty of sleep. It’s
these figures when you do the workout, and if important that you don’t try to speed up your
you’re unsure what some of the figures mean, results by training on these days, because
look at the terminology section on p10. You’ll your body needs time to recover from the
notice however, the final ‘weight’ column has workouts in order to adapt and grow stronger.
been left blank, for you to fill in the values If you don’t rest you’ll find that your muscles
yourself once you have worked out what is the don’t grow, and you could suffer from over-
best resistance for you for each exercise. training and become susceptible to illness.

INTRODUCTION TERMINOLOGY
Gym lingo
A quick guide to some of the terms you’ll find in this book
Sets and reps Core Tempo

Each time you perform an exercise – for Your core muscles are those around your This is the speed at which you should
example, when you lower and raise a midriff, including your abs and lower perform your exercises, and is denoted
barbell during a biceps curl – you have back. They protect your spine and form in the workout guides by three numbers.
done one repetition, or ‘rep’. A set is a the connection between your upper and The first number is for the eccentric
series of reps performed back-to-back. lower body. Keeping your core engaged (lowering) portion of the lift, which tends
The plans in this book tell you how during heavy lifts will protect you from to be done quite slowly; the second
many sets and reps to perform of each injury and help you lift more efficiently. number is the time you should take
exercise. So if the plan says ‘3 sets, 10-12 To do this, imagine someone is about to pause before lifting; and the third
reps, 60 secs rest’, then you’ll do the to punch you in the stomach and you number is the time you take to perform
exercise 10-12 times, rest for 60 seconds are bracing for the impact. Maintain that the concentric (lifting) portion of the
and then repeat two more times. contraction for the duration of your lift. exercise. For example, a tempo of ‘311’
means you lower the weight over three
Failure Concentric/eccentric seconds, pause for a second, then take
This is a technical term meaning The lowering and lifting parts of an one second to lift the weight again.
the point at which you can no longer exercise are known as concentric When you see the letter ‘X’, this
perform an exercise without breaking and eccentric portions. Concentric means that the lift should be performed
good form. For most exercises you is when the muscle shortens under explosively, as fast as you can.
should aim to reach failure at or near tension, such as when you raise the
the stated rep range. So if you are barbell during a biceps curl. The Intervals
required to do 10-12 reps of an exercise, eccentric portion is when the muscle This is a training method where you
choose a weight that allows you to lengthens under tension, such as mix short bursts of intense activity
complete all your reps, but no more. the lowering part of a biceps curl. with periods of recovery. For example,
when running you might go as fast
as possible for 30 seconds, then run
slowly for two minutes before repeating
the pattern several times. It’s an
intensive, but highly effective, way of
increasing fitness and burning fat.
RPE
This stands for ‘rating of perceived
exertion’ and it’s used as a way
of indicating the amount of effort
you should use during the cardio
training sessions: The higher the
RPE, the harder you need to run,
cycle, swim etc. For every cardio
workout the RPE level is indicated
as a number from 1-10 as follows:
1-3 Easy, up to a gentle pace

4-5 Faster, but still able to
hold a conversation
6-7 Getting out of breath
8-9 Can’t talk, uncomfortable
10 Flat-out sprint

KNOW YOUR MUSCLES
Pectorals (pecs) Deltoids (delts) Trapezius (traps)
Biceps Rhomboids
Abdominals Latissimus
(abs) dorsi (lats)
Triceps
Erector
spinae
Gluteus
maximus
(glutes)
Quadriceps Hamstrings
(quads) (hams)
Obliques
Hip flexors
Adductors
Calves

INTRODUCTION WARM-UP
Pre-workout stretches
Do this routine before every workout to prepare your body
and prevent injury
Pre-workout
warm-up
A proper warm-up is vital before
doing any weight training. If
time is short, don’t be tempted
to skip the warm-up and go
straight to your workout, because
cold muscles can get easily
damaged. A few minutes saved
on a warm-up can mean days lost
while recovering from injury.
Your warm-up should start with
some light cardiovascular
exercise, such as running, rowing
or cycling. This will make your
heart beat faster, pumping oxygen
and nutrients to your muscles, and
elevating your body’s core
temperature. Warm muscles are
more elastic than cold ones,
which allows you to work them
through a greater range of motion
with less injury.
After the cardio you then need
to target your muscles directly
with dynamic stretches. These
differ from static stretches in that
you are moving as you stretch out
the muscle (see examples
opposite). The trick is to start very
gently and then slowly increase
the range of motion you use with
each repetition. This prepares
your muscles and joints for the
work to come.
Finally, before you begin any
lifting exercise, perform the
movements with minimal weight
to teach your muscles how to
respond when you do the
exercise with full weights.

Cardio: 10 minutes
Whatever method of cardio warm-
up you choose, keep the pace gentle
and constant. By the end of ten
minutes you should be sweating and
puffing a bit, but not out of breath.
Dynamic stretches: 10 reps of each
Lunge with reverse flye Lateral lunge with twist

Step forward while stretching your arms to the sides. Step to the side with both feet pointing forward.
Keep your body upright. Twist your torso in the direction of your leading foot.
Lunge lower with each rep. Bend your knee a bit further with each rep.
Alternating split deadlift Squat to overhead reach

Step forward with one foot and lean forwards at the hips. Feet shoulder width apart and back straight.
Keep your back straight. Squat down and then reach overhead as you stand up.
Lower hands down a shin, a bit further each time, before pushing back to start. Squat a bit lower with each rep.

INTRODUCTION STRETCHING
Post-workout stretches
Ease your tired muscles after every workout
S
tatic stretches are where you hold motion, leading to better muscle gains. muscles can pull your spine, shoulders
a muscle under tension while Stretching also helps reduce injuries and hips out of alignment, leading to
relaxing it in order to lengthen because your muscles and tendons are a stooped look and lower-back pain.
the muscle after it has contracted as less likely to tear when they are relaxed. Your muscles need to be fully warmed
a result of weight training. Performing Stretching improves blood flow up before performing static stretches, so
static stretches after a workout provides to your muscles, helping to flush out never do them at the beginning of a
several benefits. First, it will help with toxins, meaning you’ll be ready for your workout. Also, to avoid injury, don’t pull
flexibility, so you’ll be able to work next workout earlier. And stretching too hard when you stretch, and don’t
your muscles across a greater range of can also aid posture, because tense ‘bounce’ the muscle under tension.
Static stretches: hold each for 20-30 seconds
Adductors Glutes Lower back

Press your knees apart gently with your elbows. Gently pull on your knee. Keep your shoulders flat on the floor.
Abs
Lift your shoulders
high off the floor.
Lats
Press your shoulder
towards the floor.

Calves Hamstrings Quads Hip flexors
Push down on your rear heel until Lean forward at the hips Pull on your ankle and Keep your body upright and
you feel the pull in your calf muscle. with a straight back. push your hips forward. push your hips forward.
Chest Traps Triceps Biceps

Press your hands backwards Pull gently on your head until you Point your fingers down your back Press arms back and twist hands
with straight arms. feel the pull in your shoulder muscle. and pull gently on your elbow. so your thumbs point behind you.

INTRODUCTION WORKOUT TIPS
Make every rep count

Follow these tips to get the most from your workouts
Stay positive Keep your core tight Don’t forget to breathe

Getting into the right frame of mind can Before any heavy lift, tighten your core Never hold your breath during a
make a massive difference to the muscles – those around your midriff – to heavy lift. Instead the general rule
effectiveness of your workouts. On your protect your lower back from injury. Don’t is to breathe in as you lower the
way to the gym, remind yourself of all be tempted to compensate for weak abs weight, and breathe out through
the reasons why you started the plan, by using a weight-lifter’s belt. It’s better to pursed lips as you lift the weight.
and think about how good you’ll feel pick a lighter weight and build up slowly
when you reach your goals. You’ll be far as your core strength increases. If it hurts – stop!
more likely to work harder if you’re not Pain is your body’s way of telling you
simply going through the motions. Pick the right weight something is wrong. If you feel pain at
If you’re having an off day, and don’t The right weight is one you can control any time, stop immediately and don’t
feel like training, go anyway, get properly, and that allows you to complete resume training until you are fully
changed and do a light warm-up. The all your reps – but no more – with perfect recovered. Seek medical help if you are
surge of feel-good hormones may make form. Too many men pick a weight that unsure whether you should train or not.
you change your mind about skipping they struggle to handle, risking injury.
a session. And if you do miss a session, However, if you choose a weight that you Time your sets
don’t get discouraged. Simply pick up can manage too easily, your muscles Each set should take you around
where you left off at the next workout. won’t get enough stimulation to grow. 40-45 seconds to complete. Any faster
and you’re not putting your muscles
under tension long enough to get
good results. Therefore, each rep
should take three or four seconds.
Make the lowering (eccentric) portion
of the lift slow and controlled, and
then move powerfully through the
exertion (concentric) part of the lift.
Get some balance

To ensure that your muscle growth is
even across your body, aim to make
your workouts as balanced as possible.
This means that you should do as many
lower-body moves as upper-body; for
every pushing motion you should do a
pulling one; and you give the same
amount of attention to opposing muscle
groups, such as biceps and triceps.
Following this plan will give you the right
balance but, if you have one side of your
body stronger than the other, work your
weaker side harder to help it catch up.
Be progressive
Aim to increase the resistance you
use for an exercise by around 10
per cent every three to four weeks.
This will ensure that your muscles
get the stimulation they need to

grow. If the weights don’t get bigger
neither will your muscles.
Mind your manners

There are a few unwritten rules of
gym etiquette that you should follow
if you don’t want to be ostracised by
your fellow gym members. Never hog
a machine or a piece of equipment.
Wipe your sweat off any equipment
after you’ve used it. Replace dumb-
bells and weight plates on their racks
after you’ve used them. Don’t trail water
from the showers into the changing
rooms. And don’t ogle the girlfriend of
the guy who’s bench pressing 200kg.
Stay hydrated
Most gyms provide water, but take a
bottle with you so you can sip from it
every few minutes to keep your water
levels topped up. If you wait until you’re
thirsty before drinking, you’ll probably
already be dehydrated and your
performance will suffer as a result.
Try something new

Many men stick to the same workout
week-in and week-out. If you always do
the same workout your body will adapt
to it and stop growing new muscle. Keep
altering your workout every few weeks,
even if that simply means using different
items of equipment, or changing the
angle on your bench, or altering the
order you perform the exercises in.
Change is good for your muscles.
Get your rest

Your muscles don’t grow in the gym.
They grow while they are recovering
afterwards. That’s why you shouldn’t train
the same muscle groups two days in a
row, because they won’t have had time to
repair themselves from the first workout
by the time you hit them again. If you
want more muscle, always take rest days
and make sure you get enough sleep.

NUTRITION THE RULES
Eat for a better body

Good nutrition is half the battle, so follow these basic
rules and start seeing a real change to your body
Watch your calories will release energy slowly, ensuring you always have
Put simply, if you eat fewer calories each day enough stored glycogen in your muscles for a workout.
than you burn off through activity you will lose weight. Protein-rich foods include lean meat, fish, eggs,
If you eat more, you’ll gain weight. Of course, whether dairy produce and soya. Lower-quality protein can
you gain that weight as fat or muscle will depend on also be found in nuts, seeds and beans. Aim to eat
the kind of foods you eat and the training you do. a wide variety of protein foods to get the full range
For the Body Challenge programme you’ll of muscle-building amino acids, but be wary of
eat between 2,500 and 3,000 calories a day. The taking in too much saturated fat, such as can be
average man needs around 2,500 calories a day found in poor cuts of red meat and dairy items.
just to sustain himself, so the extra will go towards Fats are not all bad. The ones to avoid are saturates
fuelling your workouts and building new muscle. and trans fats, which means skipping cakes, biscuits
and margarine and cutting back on red meats and
cheese. The fats you need are monounsaturates and
Get the balance right polyunsaturates, found in olive oil, nuts, seeds and
Nearly all your calories come from a combination of oily fish. These include omega 3 and omega 6 fatty
carbohydrates, protein and fats. Carbohydrates provide the acids, which have been proven to aid strength and
muscle glycogen that fuels your workouts and should make aerobic training and protect the body from injuries.
up about 50-60 per cent of your total calorie intake.
Protein is required to grow new tissue in your body
and is therefore of particular interest to anyone building Eat at the right times
muscle. The optimum intake of protein for muscle- When you’re training hard you want to eat about an
gainers is between 1.5g and 2g of protein per kilo of hour or two before your workouts, and again immediately
bodyweight, but it doesn’t hurt to take in a bit more to afterwards. Your snacks should include both carbs and
ensure that you are hitting your daily protein targets. protein to help restore glycogen levels in your muscles and
Fat is a nutrient that many people try to avoid altogether, repair muscle tissue. A perfect post-workout snack might
but it will help you absorb vitamins, improve athletic be a bagel with cream cheese, or a tuna and pasta salad.
performance and protect joints and tendons against injury. For the rest of the day, eat small meals at regular
However fat is a very energy-dense nutrient, containing intervals of two or three hours, with the aim of having some
nine calories per gram compared to four calories for carbs protein with every meal. This way you keep your glycogen
and protein, so you only need about 50-60g of fat a day. levels topped up and prevent your body from breaking
down the proteins that you need for muscle rebuilding.
Eat the right stuff

The simplest rule when deciding what to eat Take on fﬂuids – but not booze
is: keep it natural. Processed foods – biscuits, cakes, When you work out you sweat a lot, and you need
ready meals, fizzy drinks, crisps – tend to be high in to replace that fluid with water. The trick is to ensure
calories but low on essential nutrients, so they are that you hydrate yourself before you get thirsty, not
poor at fuelling workouts and rebuilding muscle but afterwards. Dehydration will impact on your performance
good at making you fat and sapping your energy. in the gym and can affect the way your body stores
Carbohydrates provide the energy you need to train fat and repairs muscle owing to poor organ function.
hard, but they can also be responsible for altering your Take a water bottle with you to the gym and sip from it
blood sugar levels and making you store fat, so the every few minutes. Over the course of a day you should
simplest rule to follow is to make the majority of your aim to take in about three litres of water in total.
carbs unrefined, unprocessed, low on the glycaemic Alcohol, on the other hand, you can do without.
index and high in fibre. This includes wholewheat bread It can have a catabolic effect on your muscles,
and pasta, oats, beans, fruit and vegetables. These meaning it prevents them from developing properly.

If you are serious about gaining muscle mass, advantage: convenience. It can be tough to consume
keep your sessions in the pub to a minimum. all the calories you need every day through food alone,
and it’s much easier to take a protein shake to the gym
that to whip up a chicken salad, so supplements can be
Should you take supplements? useful. Also, people who do a lot of exercise can need
Sports supplements, such as protein powders extra vitamins C and E, so a supplement of these can
and energy drinks, shouldn’t be seen as an alternative be handy if you struggle to get enough in your diet.
to a good diet. Eating healthily is more important If you do use supplements, be sure to pick a reputable
than glugging down shakes, but they do have one brand and follow the guidelines on the packaging.

NUTRITION RECIPES
On your plate
Great meals to feed your muscles and torch your fat
T Breakfast
he Body Challenge comes
with meal plans for every day
of the 12-week programme.
However, it’s not always easy to stick
to these plans, especially if you have
a busy lifestyle. You might not be
Strawberry smoothie
able to find all the ingredients; you
might not have time to prepare all WHAT YOU’LL NEED Milk supplies B vitamins, which helps
the meals; it might be that you simply 20 strawberries turn food into energy and protein for
don’t like some of the foods on offer. 50g oats building and maintaining muscle.
Not a problem. If you can’t stick to 350ml milk The vitamin C and flavonoids from
the meal plans exactly, then you can 1tbsp flaxseed oil the strawberries will protect cells
adapt them to suit your needs. Just try and tissue from free radicals.
to eat a similar number of calories TO MAKE
each day, and aim to eat the same kind Mix all the ingredients together.
of foods you see on the meal plan (no Blend and serve chilled.
swapping a salad for a burger and
fries, now). By following the basic WHY YOU SHOULD HAVE IT
rules of nutrition, as laid out on p18- Flaxseed oil has a large amount
19, you should still be able to see of healthy fat, which reduces
great results at the end of 12 weeks. inflammation and builds bone mass
To help you along, we’ve created a Oats contain fibre and slow-release
range of healthy and tasty breakfasts, carbs that’ll give you long-lasting energy.
lunches, dinners and snacks that
you can use to create your own meal
plans. Each of them will provide
the nutrients and vitamins you
need to burn fat and build muscle
during the 12-week programme.
Snacks
HANDFUL OF PECAN NUTS LOW-FAT YOGHURT TOPPED FRESH BERRIES
As well as being particularly tasty, pecans are WITH OATS AND BLUEBERRIES Loaded with antioxidants, berries will keep
high in protein and antioxidants and are loaded Yoghurt and oats are a good source of protein and your immune system strong. They are also
with oleic acid, a type of good fat that supports calcium both of which are needed packed with vitamin C, which helps our
the muscle-building hormone testosterone. for fuelling muscles, while the body to absorb iron from plant foods.
blueberries are packed with
PEANUT BUTTER ON OATCAKES antioxidants, which will help EDAMAME BEANS
The oakcakes’ roughage will fill you up, while you fight off the damaging Also known as soyabeans, they are
peanut butter contains protein, iron and magnesium, free radicals that are produced one of the few vegetable sources of all
which are all needed to build muscle. during exercise. eight essential amino acids (the protein

Power porridge
WHAT YOU’LL NEED

45g oats
1 chopped banana
Handful of muesli
Glass of semi skimmed milk
Sprinkle of cinnamon
TO MAKE
Mix the oats with the milk and heat in a saucepan until
hot. Chop up the banana and stir into the bowl along with
a handful of muesli and a sprinkle of cinnamon to taste.
WHY YOU SHOULD HAVE IT

Oats have a low glycaemic index (GI), which will give
you a steady flow of energy throughout the morning.
Bananas are stuffed with fibre to keep you feeling full. Their
natural sugar content will also curb any sweet cravings and
supply a natural, sustained release of energy all day long.
Protein pancakes Milk is full of calcium, which helps support bone health
and protein, which helps build and repair muscles.
The seeds in the muesli will help improve blood
WHAT YOU’LL NEED start to solidify and brown on the underside, flow to your muscles during exercise and transport
150g pancake mix flip the pancakes to lightly brown them. fat to where it can be used as energy.
Water (see pancake mix Cinnamon helps the cells absorb glucose more efficiently,
packet for amount) WHY YOU SHOULD making energy levels consistent, and can also lower cholesterol.
50g whey protein HAVE THEM
100g cottage cheese As well as being low in fat, eggs are
3 eggs (1 whole, 2 whites) packed with protein and will stock your
Handful of blueberries body with a good balance of the amino
acids needed for muscle growth.
TO MAKE Cottage cheese is a low-fat source of
Blend the egg, cottage cheese and protein that fuels muscles. It is also packed
water in a blender until smooth. Pour the with calcium, which initiates muscle growth
ingredients into a bowl, mix with the pancake and transmits nerve signals in the muscles.
mix and protein powder and then add the Blueberries are extremely rich in
blueberries. Heat a frying pan coated with disease-fighting antioxidants.
olive oil and pour in the pancake mix to Whey protein will help your muscles
the thickness of 3mm. Once the pancakes repair and grow, as well as aid satiety.
molecules that the body can’t make itself) and are provide a generous helping of muscle-building CHOCOLATE MILK
a near complete protein. They are also rich in iron, protein and selenium, a powerful antioxidant that According to researchers at Indiana University,
which is essential for transporting oxygen to muscles. will help fight off free-radical drinking chocolate milk after a workout will boost
damage and aid recovery. muscle growth and speed recovery. This is down to
BANANAS its high quality combination of protein and carbs.
Bananas are an ideal post-exercise snack. They DRIED APRICOTS
contain natural sugars for sustained energy and They contain immunity-boosting HUMMUS AND CARROTS
plenty of fibre. They’re also rich in vitamin B6, which betacarotene, calcium Hummus contains iron to keep energy
regulates blood sugar levels, and are a good source for proper nerve and levels up and vitamin E needed
of potassium, which helps prevent muscle fatigue. muscle function, for muscle stamina. Combine
and potassium, with raw carrots, which
SUNFLOWER SEEDS which supports provide a handy dose of
Seeds contain vitamin E and zinc, which can have muscle contraction potassium to regulate
a positive effect on your testosterone levels. They also and glycogen storage. the body’s fluid levels.

NUTRITION RECIPES
Lunches
Egg and tomato bagel Bean salad
WHAT YOU’LL NEED WHAT YOU’LL NEED WHY YOU SHOULD HAVE IT
1 white bagel, halved 1 small onion, chopped Watercress is full of calcium and
3tbsp low-fat mayonnaise 1 red pepper, chopped magnesium. It’s also virtually calorie-free
mixed with 1tbsp Dijon mustard 1tbsp olive oil so you can eat plenty without needing to
1 hard-boiled egg, sliced 200g can of mixed beans loosen your belt.
1 tomato, chopped ½ lemon The folate in the onions works with
1tbsp watercress 1tsp chopped parsley the vitamin C from the peppers, helping
Black pepper Handful of watercress you digest and use the protein from the
Handful of iceberg lettuce beans and cheese.
TO MAKE 1tbsp grated cheese Beans are bursting with protein and
Spread the mustard mayonnaise Black pepper fall low on the GI index, which means
on each side of the bagel. Layer the their carbohydrates are broken down
rest of the ingredients and finish TO MAKE to glucose and absorbed more slowly.
with a seasoning of black pepper. Heat the olive oil in a small pan and This makes them a slow-release,
fry the onion and pepper on a medium long-lasting energy supply.
WHY YOU SHOULD heat for three minutes. Drain and rinse Parsley is full of fatigue-fighting iron
HAVE IT the mixed beans, add to the pan and – needed for the production of
Eggs contain all eight of the cook for another minute, stirring. Remove haemoglobin, which carries oxygen from
essential amino acids that your the pan from the heat and add the juice the lungs to the muscles.
hard-working muscles need to build and repair themselves. of half a lemon and parsley. Stir and
Weight for weight, watercress has more energy-promoting iron leave to cool.
than spinach and more bone-building calcium than milk. Place the watercress and
The vitamin C in tomatoes makes a hefty contribution to your iceberg lettuce in a separate
amino acid metabolism, which helps the body form new muscle. container and toss together.
Mustard ups blood flow to muscles, while mayonnaise contains vitamin Place the bean mixture on
E, a powerful antioxidant that neutralises cancer-causing free radicals. top of this and finish off with a
Bagels are a high-GI carbohydrate, meaning its glucose enters your pinch of black pepper and
bloodstream fast and drives the protein from the egg into your muscles. grated cheese.
Honey and ham baguette
WHAT YOU’LL NEED The baguette will provide you with a your body. The mineral boron, which is also
1 wholemeal baguette good source of fibre and slow-release carbs, found in the fruit, will build strong bones.
1tbsp honey keeping your gut healthy and satisfied. Cheese works with the carbs from the
½ green apple Honey is a natural energy food that bread to speed up glycogen replenishment,
2 slices cooked ham boosts your immune system. as well as supplying protein to promote
Grated low-fat cheddar The water from the apple will help to rehydrate muscle growth and restoration.
TO MAKE
Cut a wholemeal baguette in half and
spread evenly with honey. Cut half a green
apple into thin slices. Layer the cooked ham
in the baguette with the green apple strips
and top with a layer of grated low-fat cheddar.

Ham is a good source of slow-absorbing
protein, which helps build and repair muscle.

Dinners
The muscle pot Chicken and mushroom pasta
WHAT YOU’LL NEED TO MAKE

225g lean shoulder of pork, diced Heat oil in a pan and cook the onion and pepper
2tbsp light soy sauce for five minutes. Add the chicken and brown, then
Sprinkle of sugar add the mushrooms and continue cooking for five
½ clove garlic, chopped minutes. Remove from heat and stir in the fromage
½ chilli, chopped frais. Meanwhile, cook the pasta according to packet
30ml sherry instructions. Drain and combine with the chicken and
300ml stock mushroom mix. Top with cheddar and place under
4 salad potatoes the grill until the cheese is golden brown and crispy.
1 spring onion, chopped
100g spinach leaves WHY YOU SHOULD HAVE IT
Salt and freshly ground pepper to taste Onions are rich in chromium, which helps
fight fat by regulating blood sugar levels.
TO MAKE The carbs in pasta will help your muscles
Arrange the pork in the base of a lidded WHAT YOU’LL NEED recover and top up your glycogen stores.
casserole dish. Mix the sugar, soy sauce, garlic 1tsp olive oil Fromage frais contains muscle-friendly protein
and chillies with the sherry and stock, stir well ½ onion, sliced and calcium, which helps prevent fat storage.
and pour over the pork. Add the veg, then place ½ green pepper, sliced Chicken is bursting with protein and
the casserole on the hob and bring it to a gentle 1 chicken breast, chopped zinc, two key nutrients needed to boost
simmer. Put the lid on and simmer over a gentle 50g mushrooms, sliced testosterone and muscle growth.
heat for 90 minutes, stirring occasionally. 1tbsp fromage frais Mushrooms are rich in riboflavin, which is essential
60g pasta for the release of energy from carbohydrate.
WHY YOU SHOULD HAVE IT 1tsp cheddar
Potatoes will keep your glycogen
levels topped up, so your body doesn’t
use your protein stores for fuel. Muscle burritos
Pork provides plenty of muscle-building
protein and is brimming with magnesium,
which helps keep muscles strong. WHAT YOU’LL NEED
Spinach is rich in vitamin C, folate and 3 egg whites
betacarotene – all needed for a healthy immune ¼ tsp black pepper
system – as well as supplying iron and calcium. 28g low-fat cottage cheese
Black pepper helps the stomach 2 wholemeal tortillas
produce hydrochloric acid, making 15g mushrooms, sliced
it easier to digest your food. ¼ onion chopped
1 red pepper, diced
Grated low-fat cheese
Salsa
TO MAKE Cottage cheese is a low-calorie source of
Whisk together the egg white, pepper, and cottage riboflavin, a micronutrient vital for muscle growth
cheese. Place the tortillas in a low oven to warm and blood cell production, and high-quality protein.
through. Lightly coat a medium saucepan with Mushrooms are high in the hydrating
low-fat cooking spray and place over medium high mineral potassium, which also helps convert
heat. Sauté the mushrooms, onion and red pepper until sugar into energy-providing glycogen.
soft. Pour the egg mixture over the vegetables and Wholemeal tortillas have a medium GI, which
cook until it is firm. Place a small amount of the egg combined with the protein in the meal helps slow
and vegetable mixture down the centre of each down carbohydrate absorption even more.
warm tortilla. Roll each up and then top with some Peppers will provide you with a good dose of
grated low-fat cheese and salsa. vitamin C to help boost your immune system.

WEEK 1
GETTING STABILISED
WEEK
1
WEEK
2
WEEK
3
T TRAINING PLAN MEAL PLAN
he first week is
all about getting
your muscles used
to training. Before you Breakfast Snack
can start lifting heavy Scramble 2 egg yolks 1 bowl of granola with 110g
THU WED TUE MON
weights you need to and 5 whites. Serve on blueberries, 225g low-fat

teach your body how to 4 slices wholemeal toast natural yoghurt and 1 apple.
WORKOUT A
stabilise itself, which (see p26) with tomato ketchup. Glass of semi-skimmed milk.
means doing exercises
that strengthen your joints
and core muscles – the 100g muesli with 250g natural 30g walnuts. 1 apple.
ones around your midriff CARDIO SESSION yoghurt. 1 pomegranate.
that protect your spine. Run, swim or cycle at
RPE level 5 (see page 10)
For beginners, this for 20 minutes, maintaining
provides a gentle a steady pace
introduction to training,
but even if you are 2 slices of rye bread with 250g flapjack
experienced at weight 1 sliced avocado. 100g
training, don’t skip this WORKOUT B muesli with 150ml whole
stage in the 12-week (p30) milk. 250ml cranberry juice.
plan because it forms the
foundation upon which
you’ll build later on. Porridge made with 100g Protein shake made with
The most important oats, 500ml skimmed milk 500ml semi-skimmed milk.
thing to concentrate on and 40g mixed nuts. 250ml
this week is getting the
REST DAY pressed apple juice.
form correct for each
exercise. Pick a light
weight, take everything 2 slices of rye bread with Smoothie: blend 1 banana,
slow and make all your 1 sliced avocado and 125g strawberries,
FRI
movements controlled. If WORKOUT C 1 sliced tomato. 250ml 1tbsp honey and

you feel pain at any time, (p34) fresh orange juice. 425ml whole milk.
stop immediately and rest.
1 plain bagel with 1 apple. 33g cereal bar.

SAT
CARDIO SESSION 5 scrambled egg whites

Run at RPE level 5 for and 50g smoked salmon.
20 minutes, maintaining
a steady pace
2 poached eggs, Blend 1½ bananas and

SUN
small tin of baked 1 scoop of whey protein

beans, 2 grilled tomatoes, powder with 500ml water.
REST DAY 4 rashers lean bacon and
2 slices wholemeal toast.

WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK WEEK
4 5 6 7 8 9 10 11 12
Lunch Snack Dinner Snack Total

1 wholemeal bagel with Raisin, cranberry and Sprinkle a dash of pepper, a squeeze of lemon 2,848
1tbsp peanut butter and almond snack bar. and 1tbsp grated Parmesan over 115g rainbow 150g strawberries. calories
225g cottage cheese. trout. Place in tinfoil with a chopped onion and 163g protein
bake at 180°C/Gas Mark 4 for 20-30 minutes. 401g carbs
Stir-fry 200g broccoli florets with a clove of
77g fat
crushed garlic. Serve with 50g brown rice.
200g roast lamb, 100g steamed 4 wholemeal oat crackers Grill 115g salmon with 15g butter and a 1 slice of wholemeal 2,995
broccoli, 75g steamed green with pâté. 1 peach. slice of lemon on top. Serve with 1 mashed toast spread with calories
beans and 75g parsnips sweet potato and salad (100g lettuce, peanut butter. 226g protein
roasted in 2tbsp avocado oil. 1 sliced radish and a handful of water 390g carbs
cress drizzled with balsamic vinegar).
59g fat
150g chicken with 100g mixed Smoothie: blend 1 mango, 200g grilled steak 30g almonds. 2,957
salad leaves and 25g cubed 1 passion fruit, 300ml served with 150g calories
feta cheese. Sprinkle with whole milk and 30g oats. steamed broccoli and 227g protein
a handful of mixed seeds 150g steamed cauliflower. 402g carbs
and drizzle with olive oil. Sprinkle vegetables with 20g
49g fat
grated cheese and a few sesame seeds.
6 fish fingers served on 1 orange. 2 bananas. Place a 250g mackerel fillet in a foil parcel. 125g low-fat yoghurt. 2,520
wholemeal pitta bread. Cover in garlic cloves, the juice of 1 lemon calories
and a little basil. Cook at 200˚C/Gas Mark 6 169g protein
for 20 minutes. Serve with a medium jacket 390g carbs
potato and 30g of low-fat coleslaw.
57g fat
Dice and grill 1 carrot, 4 wholemeal oat crackers 115g grilled mackerel placed on 75g 30g walnuts. 2,965
1 red pepper and 1 red with 100g thin smoked salmon brown rice. Pour over a sauce made with calories
onion. Mix with 75g and 25g grated cheese. tinned tomatoes and 1 chopped leek. 210g protein
couscous, 1tbsp coconut 412g carbs
oil and 30g cashew nuts.
53g fat
1 medium baked potato with Protein shake made with Home-made pizza: top an 8in pizza 1 apple and 2,505
100g tuna in brine and a 500ml semi-skimmed milk. base with 200g passata and ½tsp dried 25g almonds. calories
handful of mixed salad leaves. oregano, 65g low-fat cheddar cheese, 156g protein
100g turkey, cooked, 25g salami 30g 375g carbs
chillies, and a splash of Tabasco sauce.
53g fat
Tuna salad sandwich: ½ tin 220g low-fat cottage Glazed pork chop: cook a 115g lean centre- ½ tin sliced 2,857
tuna, 110g diced celery, 2tbsp cheese and 1tbsp peanut cut pork chop until meat is white. Mix 1tsp of peaches. calories
mayonnaise, 1tbsp lemon butter on an English muffin. mustard, 2tbsp sugar, ½tsp of cinnamon and 202g protein
juice, 2 leaves iceberg lettuce 250ml orange juice. ½tsp of basil and place on the chop. Return 345g carbs
and a few slices cucumber on the chop to the oven until top is brown. Serve
74g fat
2 slices wholemeal bread. with 50g rice and 4 steamed baby carrots.

WEEK 1 WORKOUT A
WORKOUT A
For your first workout, remember to keep the weights
light and your movements slow and controlled.
Warm-up Ten minutes of gentle cardio followed by dynamic stretches (see p13)
Exercise Sets Reps Tempo Rest Weight
Cuban press 2 12-15 313 30 secs
Dumb-bell
squat 2 12-15 312 30 secs
Two-point box 2 10 121 30 secs n/a

each side
Gym ball static

press-up 2 10-30 n/a 30 secs n/a
secs
Standing cable
Russian twist 2 12-15 311 30 secs
each side
20-30 secs
Side plank 1 each side n/a n/a n/a
Warm down and stretch Ten minutes of gentle cardio plus static stretches
(20 seconds each). Focus on quads, hams, lower back, upper back, chest, shoulders (see p14)
Notes

WEEK 1 WORKOUT A
Cuban press
Target: rotator cuff (internal shoulders), deltoids
With your core braced hold a pair of light Keeping your upper arms horizontal,
dumb-bells by your sides, palms facing back. rotate them until your hands point up.
Lift your arms out to the sides until your elbows Press the weights directly overhead then
are at 90° and the weights hang straight down. reverse the movement back to the start.
Dumb-bell squat
Target: quads, glutes, hamstrings
Stand with your
feet shoulder width
apart, holding
the dumb-bells
by your sides.
Brace your core and
maintain a natural arch
in your back throughout
the movement.
Keep your knees
in line with your feet
and lower until your
thighs are parallel
to the ground.
Push back up
through your heels.

WEEK 1 WORKOUT A
Two-point box
Target: lower back
Kneel on all fours Your body should form a

and keep looking down straight line from foot to fingertip,
throughout the movement. don’t let your hips rotate.
Bring one elbow to meet Hold this position for a count
the opposite knee beneath of two, return to the start and
your stomach before stretching repeat on the other side.
out your arm and leg.
Gym ball static press-up

Target: pecs
Brace your core

to keep your body in
a straight line from
head to heels.
Grip the sides of
the ball with your
hands roughly in line
with your shoulders.
Hold this position
for 10-30 seconds.

WEEK 1 WORKOUT A
Standing cable Russian twist
Target: core, obliques
Stand side-on
to a cable machine
set at chest height,
core braced.
With your arms
straight and head
facing forward, twist
your torso away
from the cable.
Return to the start
position with a slow
and controlled motion.
Side plank
With your elbow

positioned directly
below your shoulder,
hold your body in
a straight line from
head to heels.
Maintain this
position for as long
as you can without
letting your hips
drop, then repeat
on the other side.

WEEK 1 WORKOUT B
WORKOUT B
Focus on maintaining perfect form for all your movements.
At this stage you are still teaching your body how to
train, so don’t over-stress it with heavy weights.
Cable squat to
overhead raise 2 12-15 312 30 secs
Close-grip pull
down to triceps
press down
2 12-15 312 30 secs
Gym ball roll out 2 12-15 313 30 secs n/a
Gym ball
jackknife 2 10 212 30 secs n/a
Gym ball
hip raise 2 10 313 30 secs n/a
and leg curl
Plank 1 30-60 n/a n/a n/a

secs
(20 seconds each). Focus on quads, hams, glutes lower back, abs, lats, triceps, shoulders (see p14)
Notes

WEEK 1 WORKOUT B
Cable squat to overhead raise
Target: legs, shoulders, back, core
Squat down facing a

low cable, keep your back
straight and your knees
in line with your feet.
Brace your core, drive up
through your heels, lifting
the handle overhead while
keeping your arms straight.
Reverse the movement
in a controlled manner.
Close-grip pull down to triceps press down

Target: lats, traps, rhomboids, triceps
Grip a short bar with your palms Press the bar down without moving
facing away from you. your elbows or upper arms.
Keeping your body upright, retract your shoulder Reverse the motion in a controlled manner.
blades and pull your elbows into your sides.

WEEK 1 WORKOUT B
Gym ball roll out
Target: core
Brace your core and rest your forearms

on the ball just beneath your shoulders.
Keep your back straight and use
your abs to maintain a slow and steady
pace, controlling any wobbling.
Roll the ball out as far as you can
without breaking form, then return.
Gym ball jackknife

Target: upper and lower abdominals
Rest your instep on top of the ball

with your body in a straight line and your
hands directly beneath your shoulders.
In a smooth controlled motion roll your
feet over the ball to draw your knees into your
chest while avoiding lifting your backside.

WEEK 1 WORKOUT B
Gym ball hip raise and leg curl
Target: hamstrings, hip flexors
Start with your body flat on the floor and

your feet together, resting on top of the ball.
Brace your core and raise your hips
until your body forms a straight line
from your shoulders to your heels.
Roll the ball towards your backside with your
heels, raising your hips to keep your body straight.
Pause at the top of the movement
and slowly return to the start.
Plank
Target: core
Position yourself
with your feet
together and elbows
directly beneath your
shoulders so that
your body is straight
from head to heels.
Keep your head
looking down and
hold that position for
30-60 seconds without
letting your hips sag.

WEEK 1 WORKOUT C
WORKOUT C
You may be feeling a bit stiff after the previous
workouts, so start slowly and build up gently
to ease your muscles back into action.
Internal/external 12-15
cable extensions 1 each arm, 311 30 secs
both directions
Inverted row 2 12-15 211 30 secs n/a
Walking lunge 2 20 212 30 secs n/a
Incline press-up 2 10 311 30 secs n/a
Gym ball
twist crunch 2 10-12 312 30 secs n/a
Foot raise
and hold 1 30-60 n/a n/a n/a
secs
(20 seconds each). Focus on shoulders, biceps, chest, abs, hams, glutes lower back (see p14)
Notes

WEEK 1 WORKOUT C
Internal/external cable extensions
Target: rotator cuff (internal shoulders)
Stand side-on to a cable set and your upper arm by your side, rotate body, elbow bent at 90° and your
at waist height, grip the handle it to bring your hand across your body. upper arm is in line with your body.
with your near-side hand. Grip the handle with the other hand Keeping your upper arm and elbow
While keeping your elbow bent at 90° so that your forearm is across your in position, rotate your arm outwards.
Inverted row
Target: mid-traps, lats, rhomboids
Hang from a bar set to thigh height,

with your heels resting on the ground and
your body straight from head to heels.
Pull your chest up to the bar and
squeeze your shoulder blades together,
return slowly to the start position.

WEEK 1 WORKOUT C
Walking lunge
Target: quads, hamstrings
Stand with your feet

apart, keep your back
upright and core braced
throughout the movement.
Take a big step
forward, keep your front
knee over your foot, not
beyond it, and lower
your back knee until it
almost touches the floor.
Step up, bringing your
back leg to meet the
front one then repeat
the move with the other
leg, so that you walk
forward with every lunge.
Incline press-up
Target: lower pecs, front deltoids, triceps
Place your hands on the bench just wider than shoulder

width apart, keep your body straight from shoulders to heels.
Slowly lower your chest to the bench
then press back up powerfully.

WEEK 1 WORKOUT C
Gym ball twist crunch
Target: abdominals, obliques
Touching your fingers to your temples, lean

as far back on the ball as you can.
Keeping your lower back in contact with the ball, contract
your abs to curl your chest towards your knees.
While rising up twist your torso to one side, reverse
the movement and repeat on the other side.
Foot raise and hold

Target: lower abs
Lie face up with your
hands by your sides
and your feet together.
Brace your core and
lift your feet up a few
inches while keeping
your hips on the floor.
Hold that position
for 30-60 seconds.

WEEK 2 BALANCING ACTS
WEEK
1
WEEK
2
WEEK
3
I TRAINING PLAN MEAL PLAN
n week two you’ll
continue to train your
stabiliser muscles
and core, teaching your Breakfast Snack
body to work as a single 2 boiled eggs with 150g muesli with 150ml whole
THU WED TUE MON
unit and getting used 2 slices wholemeal toast. milk. Add 4 sliced strawberries
to the movements of 250ml pineapple juice. and a handful of
WORKOUT A
weight training, without (see p40) mixed seeds.
risking injury by doing
too much heavy lifting.
You’ll also focus on 150g muesli soaked in 50ml Smoothie: blend 250g natural
unilateral exercises apple juice. Add 30g of dried yoghurt, 75g raspberries,
CARDIO SESSION
– moves that work Run, swim or cycle at fruit and 30g of mixed nuts. 75g blueberries, 100ml
either side of your body RPE level 5 for 20 minutes, apple juice, 1tbsp honey,
maintaining a steady pace 1tbsp cold-pressed flax
independently – so that
your stronger side doesn’t seed oil, 4-6 ice cubes.
take all the strain. By 100g muesli with 1 chopped 115g tuna mixed with
training like this, you let mango and 250g natural 1 chopped tomato and
your naturally weaker WORKOUT B yoghurt. 1 banana. 1 chopped onion on
side ‘catch up’ and ensure (see p44) 125g spinach and
that your future muscle 75g wholemeal pasta.
gains are balanced.
As you did in week 3 Shredded Wheat with Protein shake made with
one, concentrate on 300ml skimmed milk 500ml semi-skimmed milk.
getting the moves right and 2tsp raisins. 250ml
and controlling the
REST DAY apple and mango juice.
resistance for all the
stated reps without
compromising good 4 Weetabix with 250ml 1 apple. 150g low-fat yoghurt
form. And, as in the skimmed milk, 25g mixed with 25g hazelnuts.
FRI
first week, continue WORKOUT C strawberries and a kiwi fruit.

to stick with the light (see p48) 250ml fresh orange juice.
weights for now.
4 Weetabix topped with 150g smoked salmon on

SAT
CARDIO SESSION 2 chopped bananas. wholemeal pitta bread.

Run, swim or cycle at 140ml orange juice.
RPE level 5 for 20 minutes,
maintaining a steady pace
Mix 100g porridge oats, Smoothie: blend 1 scoop

SUN
600ml skimmed milk and 40g protein powder, 2 ice cubes,

nuts. 140ml orange juice. 220g low-fat natural yoghurt,
REST DAY 60g sliced strawberries
and ½ banana with 200ml
semi-skimmed milk.

4 5 6 7 8 9 10 11 12

125g sardines on 125g mixed salad 1 wholemeal bagel with Vegetarian curry: boil ½ cup of lentils for 10 minutes. 5 dried apricots. 2,916
(lettuce, cucumber, ½ carrot grated cream cheese. Fry 1 chopped onion and ½ chopped aubergine in calories
and 1tbsp balsamic vinegar). olive oil. Add ½tsp turmeric powder, ½tsp cumin, 212g protein
½tsp curry powder, carton of coconut milk and boiled 400g carbs
lentils. Simmer for 15 minutes. Add 125g spinach
52g fat
simmer fo 5 minutes. Serve with 70g wild rice.
200g grilled chicken cooked in 1 slice of wholemeal Vegetarian lasagne using egg pasta sheets, 1 diced 1 slice of wholemeal 3,048
sesame oil with 100g cabbage, toast spread with peanut courgette, 1 chopped aubergine and 1 tin chopped toast spread with calories
1 sliced carrot, 30g radishes butter. 3 dried figs. tomatoes. Layer the vegetables with the pasta sheets. peanut butter. 226g protein
and ginger to flavour. Mix 120ml whole milk, 50g melted butter and 2tbsp 410g carbs
wholemeal flour to make a thick sauce and add this to
56g fat
the top layer. Top with a small amount of grated cheese.
2 large wholemeal crackers 2 wholemeal pitta breads. 200g grilled rump beef steak with braised 30g walnuts. 3,012
with cream cheese and Celery and carrot sticks mangetout, baby carrots, baby sweet corn. calories
1 sliced tomato. with hummus. Add lime juice and chopped parsley for flavour. 235g protein
1 grilled pear sprinkled with cinnamon. 401g carbs
52g fat
1 wholemeal pitta filled 1 orange. 2 bananas. Grill 2 bean burgers and bake a medium- 125g low-fat yoghurt. 2,530
with 85g cottage cheese sized sweet potato. Grate 85g carrots and calories
and 50g mixed 85g courgettes over the bean burgers 145g protein
salad leaves. and sprinkle with Parmesan to taste. 379g carbs
61g fat
Turkey omelette, made Potein shake made with Turkey noodles: grill 1 turkey breast. Chop 1 chopped apple. 2,598
with 3 egg whites, 2 egg 500ml semi-skimmed milk. and mix with 100g cooked noodles. Add calories
yolks and 50g turkey. soy sauce and lemon juice to taste. 189g protein
422g carbs
52g fat
2 slices of chicken and ½ wholemeal bagel topped Spaghetti bolognese with 100g lean minced 12 almonds. 2,827
50g low fat coleslaw with with 1tbsp raisins, 1tsp peanut beef, 100g kidney beans, small tin of chopped calories
rocket in 2 seeded rolls. butter and 200g cottage tomatoes, 2tbsp tomato purée, diced carrot, 168g protein
cheese. 250ml orange juice. 1 crushed garlic clove, ½ chopped red onion, 427g carbs
1tbsp olive oil, dried oregano, fresh basil.
52g fat
Serve with 50g wholemeal spaghetti.
Fill a bread roll with 100g roast Smoothie: blend 500ml Teriyaki chicken: mix 75g prepared teriyaki Glass of milk. 2,791
beef, 220g lettuce, 15g low-fat skimmed chocolate milk with sauce, 75ml orange juice, 1tsp corn starch calories,
cheddar, 1 tomato and 2tbsp 2 bananas, 2tsp whey and tsp ginger. Stir-fry 115g chicken in ½tbsp 177g protein,
mustard. 250ml orange juice. protein powder and ice cubes. olive oil, then remove from pan. Stir-fry 350g 372g carbs,
broccoli, then add the chicken and sauce and stir.
75g fat
Add 225g water chestnuts. Serve with 50g rice.

WEEK 2 WORKOUT A
WORKOUT A
When you perform unilateral (one-sided)
exercises, start with your weaker side. You’ll
have more energy to target weaker muscles,
helping to balance out your strength gains.
One-leg squat 2 10-12 311 30 secs n/a

each side
Alternating
hammer curl
with twist
2 14-16 211 30 secs
Alternating
dumb-bell
shoulder press
2 14-16 211 30 secs
One-leg gym
ball curl 2 10 311 30 secs n/a
each side
One-arm
cable row 2 12-15 311 30 secs
each arm
One-arm cable
cross crunch 2 12-15 311 30 secs
each side
(20 seconds each). Focus on quads, hams, glutes shoulders, biceps, abs, upper back (see p14)
Notes

WEEK 2 WORKOUT A
One-leg squat
Stand on one leg with

the other slightly off the floor
behind you and your hands
out in front for balance.
Keeping your knee in
line with your foot and a
natural arch in your back,
lower yourself until your
knee is bent at 90°.
Alternating hammer curl with twist

Target: biceps
Hold the dumb-bells
by your sides with your
palms facing in, keep your
back straight, shoulders
back and core braced.
Curl one arm up at a
time, keep your upper arms
still and don’t lean back.
At the top of the
movement twist your
palm inwards, reverse
and lower under control.

WEEK 2 WORKOUT A
Alternating dumb-bell shoulder press
Target: deltoids

shoulder width apart,
your torso upright
and core braced.
Start with one dumb-bell
raised straight up over your
shoulder and the other at
shoulder level.
As you lower one
dumb-bell, raise the
other, using your core
muscles to avoid rocking
from side to side.
One-leg gym ball curl

Target: hamstrings
Rest your head and shoulders on to heels and your arms by your sides.
the mat, place one heel on the ball Curl the ball in towards your backside using
and hold the other slightly raised. your heel, keep your hips raised, pause at the
Keep your body straight from shoulders top of the movement and return under control.

WEEK 2 WORKOUT A
One-arm cable row
Target: traps, lats, rhomboids, rear deltoids
Stand facing a cable

set at shoulder height with
your feet shoulder width
apart and torso upright.
Holding your body
straight, use one hand
to draw the cable back,
squeeze at the top of the
movement then lower
slowly back to the start.
One-arm cable cross crunch

Target: upper abdominals, obliques
Hold a high cable in one hand,

keep your body straight.
Using your abs, not your arm, pull
the handle down then twist so your
elbow touches the opposite knee

WEEK 2 WORKOUT B
WORKOUT B
Some of the moves in this workout are quite
complex, so aim to keep your core muscles
tight to ensure good posture thoughout.
Cable lateral
lunge 2 12-15 311 30 secs
each side
Unilateral wall
press-up 2 12-15 311 30 secs n/a
each arm
Unilateral lat
pull down 2 12-15 311 30 secs
each arm
Dumb-bell
step-up 2 12-15 311 30 secs
each leg
One-arm one-
leg plank 2 8-10 222 30 secs n/a
each side
Front/lateral
raise 2 14-16 311 30 secs
(20 seconds each). Focus on adductors, quads, glutes chest, triceps, lats, lower back (see p14)
Notes

WEEK 2 WORKOUT B
Cable lateral lunge
Target: adductors, quads, hamstrings
Stand side-on
to a low cable with
your torso upright.
Step sideways towards
the cable, lowering onto
your leading leg while
keeping your knee in
line with your foot.
Stay facing forward,
keeping your torso upright
and push back up to
your starting position.
Unilateral wall press-up

Target: pecs, triceps
slightly wider than shoulder
width apart and place
one hand on the wall.
Hold your body in a
straight line and lower
yourself towards the wall
while keeping your elbow
close to your side.

WEEK 2 WORKOUT B
Unilateral lat pull down
Target: lats, traps, rhomboids, triceps, biceps
Adjust the pad so it sits

snugly on your thighs. Keep
your torso upright and grip
the handle with your palm
facing away from you.
Without leaning back
pull the cable down to
your chest while turning
your palm to face you.
Dumb-bell step up
Target: quads, glutes
Using a bench no higher
than knee height, keep your
back upright and hold the
dumb-bells by your side.
Place one foot on the
bench and drive yourself
up using the leading leg.
Step down with the
trailing leg and repeat for all
reps before swapping legs.

WEEK 2 WORKOUT B
One arm one leg plank
Target: core
Position yourself with your feet Hold this position for a

together and elbows directly beneath two-count and then repeat with
your shoulders so that your body the opposite arm and leg lifted.
is straight from head to heels.
Keeping your head looking
down, lift one leg, and the opposite
arm, up and hold out straight.
Front/lateral raise
Target: front and middle deltoids
shoulder width apart, body
upright and core braced.
Using light dumb-bells
hold one by your side
and the other in front
of you, palms facing in.
Keeping your arms
straight lift to the side and
the front simultaneously
without swinging your
body for momentum.
Stop lifting at shoulder
height and hold for a
moment before lowering
slowly and alternating sides.

WEEK 2 WORKOUT C
WORKOUT C
This is the last workout of the preliminary stage,
so keep concentrating on getting the form right
and making every move stable and controlled.

Split dumb-
bell Romanian 2 12-15 311 30 secs
deadlift each side
Gym ball
dumb-bell press 2 12-15 311 30 secs
Side step up 2 12-15 311 30 secs

each side
Diagonal
cable raise 2 12-15 311 30 secs
each arm
Lower body
Russian twist 2 10 202 30 secs n/a
Split squat to
one-arm row 2 12-15 311 30 secs
each side
(20 seconds each). Focus on hams, glutes, chest, lower back (see p14)
Notes

WEEK 2 WORKOUT C
Split dumb-bell Romanian deadlift
Target: hamstrings
Start in a split stance

with your torso upright, core
braced and shoulders back.
Initiate the movement
by leaning forward from
the hips, not the waist,
bending your knees slightly.
The weights should travel
down alongside your front
shin until you feel a good
stretch in your hamstrings.
Ensure your neck is
in line with your spine,
your back is flat and your
core remains braced
Gym ball dumb-bell press

Support your head and shoulders on Hold the dumb-bells at chest height
the gym ball with your knees bent at 90°. with your palms facing forward, press
Brace your core to keep your body in them up, then slowly lower to the start.
a straight line from shoulder to knees.

WEEK 2 WORKOUT C
Side step up
Target: glutes, quads, adductors
Using a bench no higher

than knee height, keep your
back upright and hold the
dumb-bells by your side.
Standing side on to the
bench, place one foot on
it and drive yourself up
using the leading leg.
Step down to the same
side and repeat for all reps
before swapping legs.
Diagonal cable raise

Target: deltoids
Stand side-on to a low
cable, feet shoulder width
apart, torso upright.
Keeping your core
braced and your arm
straight, lift the handle
across your body.
Reverse the
movement in a slow
and controlled manner.

WEEK 2 WORKOUT C
Lower body Russian twist
Target: lower abdominals
Lie on your back with your arms Don’t let your legs touch the floor,
out to the sides for balance and raise your legs back to the start
your legs straight up in the air. and repeat to the other side.
Lower your legs to one side,
keeping your legs straight and
your shoulders flat to the floor.
Split squat to one-arm row

Target: legs, back, arms, shoulders, core
Start in a lunge position
with your left leg forward
and your right hand gripping
a low cable handle.
Turn your body
towards the cable, keep
your head upright and
your core braced.
Without moving your
feet, stand up, draw the
cable back to your side
and retract your shoulder
blade while turning your
body away from the cable.

WEEK 3
BUILDING ENDURANCE
WEEK
1
WEEK
2
WEEK
3
n the third week
you’ll focus on muscle
endurance. By doing
large numbers of reps with Breakfast Snack
relatively light weights 120g oats, 75g bran, Raisin, cranberry and
THU WED TUE MON
you will not only burn a 3 strawberries, 1 sliced almond snack bar.
lot of calories from fat, banana and ½ scoop of whey
WORKOUT A
but you will set up new (see p54) protein mixed with water.
capillary networks in your
muscles, providing them
with energy that can be French toast: 2 whole Raisin, cranberry and
CARDIO SESSION
used for muscle growth 20-minute running eggs, 3 slices wholemeal almond snack bar.
in later weeks when intervals bread, 110ml milk and
4 minutes warm-up – level 2
you’ll be lifting heavier 1 minute fast – level 8 ½tsp cinnamon. Serve with
x4
weights for fewer reps. 2 minutes slow – level 4 6tbsp cottage cheese and
4 minutes warm down – level 2 small tin sliced peaches.
You’ll also do an interval
cardio session. This is 2 slices of wholemeal Whey protein shake made with
when you combine short toast. 125g low-fat yoghurt 500ml semi-skimmed milk.
fast periods of exertion WORKOUT B with 30g honey.
with slower recovery (see p58)
periods. For example, you
might sprint for one minute
followed by running 2 bananas, 30g honey Smoothie: blend 500ml
slowly for two minutes, and 50g peanut butter on skimmed milk, 2 bananas
then repeat the pattern 2 slices wholemeal toast. and 2 scoops whey protein.
several times. This kind of
REST DAY
training has been proven
to be effective at burning
fat stores and increasing Omelette made with 250g live yoghurt with
cardiovascular fitness. 4 egg whites and 100g dried pineapple.
FRI
WORKOUT C 2 yolks. 1 plain bagel.

(see p62)
2 eggs scrambled 100g chicken with hummus.

SAT
CARDIO SESSION with 50ml whole milk on

Recovery 1 slice wholemeal toast.
Run, swim or cycle at
level 5 for 30 minutes, 250ml pineapple juice.
50g granola with 350g Blend 1½ bananas and

SUN
low-fat plain yoghurt, 2 scoops protein powder

200g chopped strawberries, with 500ml of water.
REST DAY 1tbsp brown sugar and
1 scoop protein powder.

4 5 6 7 8 9 10 11 12

Salmon sandwich: 110g tinned 250g low-fat yoghurt with 1tbsp Grill 115g skinless chicken breasts, in 2tsp of lemon 75g pineapple. 2,823
salmon, 2tbsp light mayonnaise, toasted chopped pecan nuts. and herb seasoning, for 7-10 minutes each side. Peel calories
1tsp horseradish, 2 finely chopped and slice 2 large potatoes, then put in a plastic bag 114g protein
spring onions and a pinch of parsley and add a dash of ground pepper, 2tsp extra virgin 440g carbs
on 4 slices wholemeal bread. olive oil and ¼tsp rosemary. Toss the bag so the
70g fat
potatoes are coated and roast for 20-30 minutes.
Turkey omelette: 4 large eggs, 2 slices wholemeal toast Bake 2 potatoes and fill with 1tsp of 1 slice wholemeal 2,850
2 small onions, 85g cooked with 25g peanut butter margarine and salt and pepper. Pan-fry toast with 25g peanut calories
turkey, handful of kidney and 1 chopped banana. 115g of lean sirloin steak for 5-10 minutes butter. Glass of milk. 160g protein
beans, 1 chopped green and sauté 30g mushrooms in 1tsp olive 362g carbs
pepper, handful of chopped oil. Serve the mushrooms on the steak.
78g fat
mushrooms and black pepper.
500g mixed 150g mixed fruit salad Salsa chicken and pasta: cook 1 chicken Cereal bar. 2,550
sushi pack. (kiwi fruit, raspberries, breast, 85g wholemeal pasta, 125g broccoli calories
apples and grapes). and 125g carrots. Chop and mix with 191g protein
30g salsa and a dash of Tabasco. 350g carbs
54g fat
Fill 2 bagels with cottage Raisin, cranberry and Grill a 200g salmon fillet for 6-8 minutes each side Pot of low-fat yoghurt 2,790
cheese. 50g pineapple. almond snack bar. and serve with 85g brown rice and 125g spinach. topped with 1tsp of calories
mixed seeds. 158g protein
393g carbs
66g fat
Fill 2 wholemeal sub rolls with Whey protein shake made with Grill a chicken breast for 15 minutes. Place a clove Glass of skimmed milk. 2,624
50g chicken and salad leaves. 500ml semi-skimmed milk. of crushed garlic and ½ chopped onion in a pan and calories
1 small smoothie. cook for 5 minutes until browned. Add the chicken 159g protein
and 200g tinned tomatoes, with chilli powder or 393g carbs
sliced green chillies to taste. Cover and cook for a
41g fat
further 5-10 minutes. Serve with 75g brown rice
2 granary bagels with goat’s 125g strawberries and Stir-fry 150g duck with 1 chopped 1 kiwi fruit and 1 plum. 2,942
cheese, sun-blanched tomatoes 2-3 dried prunes with onion, 1 chopped courgette and calories
and 1 handful of flax seeds. 250g natural yoghurt. 50g mushrooms. Serve with 75g quinoa. 228g protein
395g carbs
50g fat
½ wholemeal bagel topped 250g low-fat yoghurt 2 chicken fajitas made with a chopped 12 almonds. 2,839
with 1tbsp raisins, 1tsp peanut with 75g grilled chicken breast, calories
butter and 200g cottage pineapple. 15g sliced mushrooms, 165g protein
cheese. 250ml orange juice. ½ sliced onion, 1 red pepper 472g carbs
and 30g low-fat cheese.
55g fat

WEEK 3 WORKOUT A
WORKOUT A
You’re working on muscle endurance in this phase
of the plan, so you’ll do three sets of most exercises
while keeping the rep rate high. Pick a weight that
allows you to complete all your reps before failure.
Squat to curl
to press 3 15-20 311 45 secs
Lat pull down 3 15-20 311 45 secs
Triceps press
down 3 15-20 311 45 secs
Crunch 3 15-20 311 45 secs n/a

Gym ball
leg curl 3 10-15 311 45 secs n/a
Gym ball back

extension 3 10-15 311 45 secs n/a
(20 seconds each). Focus on quads, hams, glutes, back, abs, triceps (see p14)
Notes

WEEK 3 WORKOUT A
Squat to curl to press
Target: legs, arms, shoulders
Start in a squat position with a natural arch in Drive the weights directly overhead, twisting
your back, and your knees in line with your feet. your hands so your palms face outwards.
Drive up through your heels and curl the dumb-bells Reverse the movement to the
up to your shoulder keeping your elbows by your sides. start in a controlled manner.
Lat pull down

Target: lats, traps, rhomboids
With your thighs secured
snugly under the pad, keep
your torso upright and take
a wide grip on the bar.
too far, pull the bar down
to your upper chest, and
squeeze your lats.
Allow the bar to raise
up to the start, slowly
and under control.

WEEK 3 WORKOUT A
Triceps press down
Target: triceps
Stand in front of a cable

set at head height. If it helps
your balance then place one
foot in front of the other.
Without leaning forward
press the bar down and
squeeze your triceps at
the bottom of the move.
Keep your back straight
and your elbows tucked in
Crunch
Target: upper abdominals
Lie with your feet flat on the floor, with the mat, contract your abs to lift
knees bent at 90° and your head your shoulders off the mat, curling
off the mat. your chest towards your knees.
Touch your fingers to your temples Pause at the top of the
to avoid pulling on your neck. move, squeeze your abs and
Keeping your lower back in contact lower slowly to the start.

WEEK 3 WORKOUT A
Gym ball leg curl
Target: hamstrings
Rest your head and shoulders towards your backside with your
on the floor and your heels on top heels, keeping your body straight.
of the ball, your body should be Pause at the top of the
straight from shoulders to heels. movement and return slowly
Raise your hips and drag the ball to the start.
Gym ball back extension

Target: lower back
Wrap your body around the forms a straight line, being

gym ball, jamming your feet careful not to over-extend.
against a wall for support. Pause for a moment at the top of
Lift your back until your body the exercise before lowering slowly.

WEEK 3 WORKOUT B
WORKOUT B
Keep the weights light but the work rate
high as you continue to develop your
muscle endurance with this workout.
Warm up Ten minutes of gentle cardio followed by dynamic stretches (see p13)
Lunge to press 3 16-20 211 45 secs
Upright row 3 15-20 311 45 secs
Incline dumb-
bell curl 3 15-20 311 45 secs
Dumb-bell gym
ball squat 3 15-20 311 45 secs
Gym ball dumb-

bell pullover 3 15-20 311 45 secs
Bicycles 3 20 secs 101 45 secs n/a
(20 seconds each). Focus on quads, hams, glutes, biceps, chest, abs (see p14)
Notes

WEEK 3 WORKOUT B
Lunge to press
Target: quads, glutes, hamstrings, deltoids, triceps
Stand with your

back straight and your
core braced, holding
the dumb-bells at
shoulder height.
Step forward into a
lunge, keeping your front
knee over your foot and
bringing your back knee
close to the ground.
Simultaneously press the
weights directly overhead
while maintaining a natural
arch in your spine.
Reverse the movement
to return to the start, and
alternate legs with each rep.
Upright row
Target: upper traps, deltoids
Stand upright with your
shoulders back, gripping the
bar in front of your thighs.
Brace your core and draw
the weight up, raising your
elbows high to the sides.
Pause for a moment at
the top of the movement
before slowly lowering.

WEEK 3 WORKOUT B
Incline dumb-bell curl
Target: biceps
Sit on a bench set

at 30-45° with your feet
flat on the floor and your
back against the pad.
Let your arms hang
straight down with your
palms facing forward.
Without lifting your head
or back, curl the dumb-bells
up, turning your wrists
slightly outwards at the top.
Dumb-bell gym ball squat

Target: quads, glutes, core
Stand with feet
core braced and the ball
behind your lower back.
Lower into the squat
until your thighs are
parallel with the floor,
allowing the ball to roll up
your back as you move.
Drive up to reverse
the movement, rolling
the ball as you do.

WEEK 3 WORKOUT B
Gym ball dumb-bell pullover
Target: pecs, lats, core
Support your head and shoulders your elbows, slowly lower the
on the ball with a dumb-bell in weight behind your head.
both hands over your chest. Pull the weight back to
Your feet should be flat on the the start using your chest
ground, your core engaged and your muscles. Avoid arching your
body straight from head to knees. back to aid the movement.
Keeping a slight bend in
Bicycles
Target: abdominals
Start with your fingers by your as you crunch your left elbow to your
temples, crunch up to bring your right knee and extend your left leg.
right elbow to your left knee while Perform this movement in a
extending your right leg. quick but controlled manner, being
Twist your torso to the other side careful not to strain your neck.

WEEK 3 WORKOUT C
WORKOUT C
Concentrate on keeping your core engaged throughout
each set to ensure you maintain a good posture.
Rotating
squat press 3 16-20 311 45 secs
Wide-grip
cable row 3 15-20 311 45 secs
Dumb-bell
bench press 3 15-20 311 45 secs
Dumb-bell
lateral lunge 3 8-10 211 45 secs
and touch each side
Seated reverse
crunch 3 10-15 311 45 secs n/a
Supine gym
ball calf raise 3 15-20 211 45 secs n/a
(20 seconds each). Focus on quads, hams, glutes, adductors, chest, triceps, abs, calves (see p14)
Notes

WEEK 3 WORKOUT C
Rotating squat press
Target: legs, back, shoulder, arms, core
With the dumb-bells at

shoulder level drop into
a squat, maintaining a
natural arch in your back.
As you drive up, rotate
your body and press one
dumb-bell overhead, lifting
your heel as you turn.
Return to the start
and repeat the move
on the other side.
Wide-grip cable row

Target: mid traps, lats, rhomboids, rear deltoids
Sit with a slight bend
in your knees, your back
straight and your shoulder
blades retracted.
Take a wide grip on the
bar and ensure that there
is tension in the cable.
Keeping upper body
movement to a minimum,
pull the bar into your
sternum and squeeze your
shoulder blades together.

WEEK 3 WORKOUT C
Dumb-bell bench press
Lie on a bench with your Brace your core muscles

knees bent at 90° and your and without arching your back,
feet flat on the ground, holding press the weights straight
dumb-bells at chest level. up, then slowly lower.
Dumb-bell lateral lunge and touch

Target: hamstrings, adductors
close together and your
torso upright holding
dumb-bells by your sides.
Take a big step to
the side, keep your feet
pointing forward and lower
onto your leading leg.
Lean forward from
the hips rather than the
waist, keep your back flat
and lower the weights
down your leading leg.

WEEK 3 WORKOUT C
Seated reverse crunch
Sit on the edge of a bench, lean

your torso back to around 45° and
grip the edge for support.
Raise your feet out in front then
draw your knees into your chest,
maintain balance throughout.
Supine gym ball calf raise

Target: calves
Rest your head and shoulders on the

ball with your knees bent at 90° and your
body in a straight line from head to knees.
Push up onto your toes and hold
for a count of two before lowering.

WEEK 4
COMPOUND MOVES
WEEK
1
WEEK
2
WEEK
3
n week four you’ll
stick with relatively
high reps and low
weights while you Breakfast Snack
establish the base upon Porridge made with 45g oats, 1 mashed banana on
THU WED TUE MON
which your muscle 300ml skimmed milk, 1tsp 1 slice wholemeal toast.
training will be built. honey and 25g whey protein.
WORKOUT A
However, you’re going (see p68)
to get an introduction
to some of the classic
compound moves that Smoothie: blend 25g whey 90g sardines on 2 slices
CARDIO SESSION
will become the staples 20-minute running protein, 100g strawberries wholemeal toast.
of your future workouts. intervals and ½ banana with 300ml
Compound exercises 1 minute fast – level 8 skimmed milk and 1tsp
x4
are ones that use several 2 minutes slow – level 4 flaxseed oil. Serve chilled.
4 minutes warm down – level 2
muscle groups at once,
releasing waves of natural Porridge made with 45g oats, 1 apple with 2tbsp peanut
growth hormone, so they 300ml skimmed milk, 1tsp butter. Glass of skimmed milk.
stimulate the most muscle WORKOUT B honey and 25g whey protein.
growth. For example, a (see p72)
squat uses muscles in
your quads, hamstrings,
glutes, core and back. Blend 1 mango, 80g 90g sardines on 2 slices
By using light weights blueberries, 2tbsp natural wholemeal toast.
you can focus on getting yoghurt, 1tbsp oats and
the form spot on. But this
REST DAY 25g whey protein with 100ml
won’t make for an easy apple juice and 100ml water.
workout – you’ll still be
doing 15 to 20 reps per set, 4 scrambled egg whites on Mixed
and three sets per exercise. 2 slices of wholemeal toast. nuts,
FRI
WORKOUT C Glass of orange juice. raisins

(see p76) and dried
cranberries.
Porridge made with 45g oats, 1 mashed banana with

SAT
CARDIO SESSION 300ml skimmed milk, 1tsp 2tbsp peanut butter on 2

Recovery honey, handful of blueberries slices of wholemeal toast
level 5 for 30 minutes, and 25g whey protein.
2 scrambled eggs on 30g brazil nuts. Glass

SUN
2 slices of wholemeal of skimmed milk.

toast. Glass of orange juice.
REST DAY

4 5 6 7 8 9 10 11 12

Turkey-salad sandwich on Mixed nuts, raisins and dried 90g wholemeal pasta and 200g grilled chicken Smoothie: blend 2,865
wholemeal bread. 1 apple. cranberries with cottage cheese. with jar of tomato sauce and chopped onion. 25g protein, 50g calories
blueberries, 50g 205g protein
blackberries and 363g carbs
½ banana with
64g fat
300ml skimmed milk.
Medium-sized jacket 140g grilled chicken, 200g chicken and vegetable stir-fry Smoothie: blend 2,869
potato with baked beans with beetroot. with red and green peppers, sesame 25g whey protein, calories
and cottage cheese. oil and seeds. 70g brown rice. 80g raspberries, 208g protein
80g blueberries and 351g carbs
50g blackberries, with
63g fat
200-300ml water.
Medium-sized jacket potato Smoothie: blend 25g whey 200g salmon with 175g new potatoes, 120g low-fat yoghurt 2,876
with tuna, baked protein, 80g raspberries, 70g carrots, courgettes and broccoli. with strawberries. calories
beans and 80g blueberries and 259g protein
grated cheese. 50g blackberries with 241g carbs
200-300ml water.
77g fat
Medium-sized jacket 140g grilled chicken 120g tuna steak with stir-fried broccoli, Smoothie: blend 2,910
potato with baked beans with beetroot. green beans and spinach with sesame 25g whey protein, calories
and cottage cheese. oil and seeds. 70g brown rice. 80g raspberries, 212g protein
50g blackberries
63g fat
with 250ml water.
Turkey and cheese Blend 25g whey protein, 140g lemon sole with stir-fried broccoli, Smoothie: blend 2,887
bagel. 1 orange. 3 almonds, 3 brazil nuts, green beans, red peppers and spinach with 25g whey protein, calories
80g blueberries, 2 dates, 50g sesame oil and seeds. 70g brown rice. 50g blueberries, 199g protein
natural yoghurt and ½ banana 50g blackberries, 345g carbs
with 250ml skimmed milk. ½ banana with 300ml
70g fat
skimmed milk.
Turkey, cheese and 1 tin of tuna with beetroot 120g fillet steak with mashed potato Smoothie: blend 2,950
mustard bagel. 1 apple. and cottage cheese. and spinach. Fruit sorbet. 25g whey protein, calories
80g raspberries, 208g protein
50g blackberries
68g fat
with 250ml water
Large jacket potato with baked Smoothie: blend 25g 150g roast beef with 100g cottage 3,012
beans, tuna and grated cheese. whey protein, 100g 100g new potatoes, cheese. 1 apple. calories
strawberries and½banana and mixed 208g protein
with 300ml skimmed milk vegetables. 367g carbs
and 1tsp flaxseed oil.
73g fat

WEEK 4 WORKOUT A
WORKOUT A
This workout includes some of the classic compound
moves you need to learn to add muscle mass. However,
at this stage keep the weights light so you can practise
the form and continue to build muscle endurance.
Bench press 3 15-20 311 45 secs
Bent-over row 3 15-20 311 45 secs
Squat 3 15-20 311 45 secs
Shrug 3 15-20 311 45 secs
Crossover
crunch 2 15 311 45 secs n/a
each side
Gym ball back

extension 3 15 311 45 secs n/a
(20 seconds each). Focus on quads, hams, glutes, chest, triceps, traps, abs (see p14)
Notes

WEEK 4 WORKOUT A
Bench press
Lie on the bench with your Maintain a natural arch in your

knees bent at 90°, your feet flat on back. There should just be enough
the floor and your core braced. room to slip a few fingers between
Grip the bar wider than shoulder your lower back and the bench.
width, retract your shoulder blades Lower the bar to your chest
and lift the bar off the rack, holding slowly and press up powerfully.
it directly over your chest.
Bent-over row
Target: traps, lats, rhomboids
Start with your core
braced, your back straight
and your shoulder
blades retracted.
With your knees slightly
bent, lean forward from the
hips, rather than the waist.
Grip the bar just wider
than shoulder width apart,
letting it hang straight
down around knee level.
Pull the bar up into
your sternum, squeezing
your shoulder blades
together at the top of
the move, then lower the
bar slowly to the start.

WEEK 4 WORKOUT A
Squat
shoulder width apart, your
toes turned out slightly
and your core braced.
Rest the bar on the
back of your shoulders,
not your neck, gripping it
close to your shoulders.
Maintain a natural arch in
your back, keep your elbows
retracted and look forward
Lower until your thighs
are parallel to the floor,
keeping your knees in line
with your feet, then push
back up through your heels.
Shrug
Target: upper traps
shoulders back, grip the bar
just outside your thighs.
Without letting your
elbows bend, raise your
shoulders straight up and
hold for 1-2 seconds.

WEEK 4 WORKOUT A
Crossover crunch
Target: abdominals
Lie with your head held off the floor,

your fingers touching your temples and
your foot resting on the opposite knee.
Without pulling on your neck contract
your abs to lift your shoulders off the floor.
Twist your torso so your elbow
moves to meet your knee, reverse the
move slowly back to the start.

Target: lower back
Wrap your body around the Pause for a moment at the top of
gym ball, jamming your feet the exercise before lowering slowly.
against a wall for support.
Lift your back until your
body forms a straight line. Be
careful not to over-extend.

WEEK 4 WORKOUT B
WORKOUT B
You’re continuing with the muscle endurance phase
in this week. High reps means you’ll need to keep the
weight manageable. If you find your form wavering
towards the end of a set, go lighter for the next set.
Deadlift 3 15-20 311 45 secs
Gym ball decline

press-up 3 10 311 45 secs n/a
Negative
pull-ups 3 10 5-- 45 secs n/a
Shoulder press 3 15-20 311 45 secs
Lying triceps
extension 3 15-20 311 45 secs
Plank 1 60 secs n/a n/a n/a
(20 seconds each). Focus on hams, glutes, chest, triceps, lats, shoulders, abs (see p14)
Notes

WEEK 4 WORKOUT B
Deadlift
Target: quads, glutes, hamstrings, back, core
Start with your feet
grasp the bar outside your
knees with an overhand
or alternate grip.
Position the bar close
to your shins with your
shoulders directly over it
and keep looking forward.
Ensure you keep
your back flat, your
shoulders retracted and
your core braced.
Start the lift by pushing
with your glutes and pushing
down through the heels.
Keeping your shoulders
back, the bar should
rise up your shins, as it
passes your knees, push
your hips forward.
Gym ball decline press-up

Target: pecs, shoulders, triceps, core
Start with your hands on the floor

beneath your shoulders and your
feet together on top of the ball.
Perform a press-up without letting your
hips sag, control any wobble from the ball.

WEEK 4 WORKOUT B
Negative pull-ups
Grip the bar with an
overhand grip just wider
than shoulder width apart.
Use a bench or a helper
to get your chin over the bar.
Lower yourself in a slow
and controlled manner until
your arms are straight.
Shoulder press
Target: deltoids
your body upright,
core braced and head
looking straight ahead.
Grip the bar just
wider than shoulder
width apart and hold it
on your upper chest.
Press the bar directly
overhead without tilting
your hips forward, slowly
lower it to the start.

WEEK 4 WORKOUT B
Lying triceps extension
Target: tricep
Lie on a bench with your lower the bar slowly behind your
core braced, knees bent at 90° head while keeping your upper
and feet flat on the ground. arms angled slightly back.
Hold the EZ-bar over your head, Reverse the motion to press
not your chest, with an overhand the bar back up, squeezing your
grip, wrists turned in slightly. triceps at the top of the move.
Without arching your back
Plank
Target: core
Position yourself with
your feet together and
elbows directly beneath
your shoulders so that
your body is straight
from head to heels.
Keeping your head
looking down, hold that
position for 60 seconds
without letting your hips sag.

WEEK 4 WORKOUT C
WORKOUT C
This is the final endurance workout, so focus
on getting to the end of each set with the
last rep being as good as the first.
Bench dip 3 10-12 311 45 secs n/a
Split squat 3 12 311 45 secs

each leg
EZ-bar curl 3 15-20 311 45 secs
Romanian
deadlift 3 15-20 311 45 secs
One-arm
reverse flye 3 15-20 311 45 secs
each arm
Bench leg raise 3 10 411 45 secs n/a
(20 seconds each). Focus on quads, glutes, hams, biceps, back, abs (see p14)
Notes

WEEK 4 WORKOUT C
Bench dip
Target: triceps
Grip the edge of the bench

with your palms facing back,
keep your back upright, legs
straight and feet together.
Lower your body straight down,
keeping your elbows pointing back,
then press back up powerfully.
Split squat
with both feet facing
forward, back upright
and core braced.
Rest the bar on the back
of your shoulders and keep
your elbows back to retract
your shoulder blades.
Sink down until your
back knee almost touches
the floor and your front
knee bends to 90°.

WEEK 4 WORKOUT C
EZ-bar curl
Target: biceps
Stand tall with your
shoulders back and
your core muscles
braced for support.
Keep your elbows tucked
into your sides and grip
the EZ-bar with your hands
turned inwards slightly.
Lift the bar without
rocking back and forth
for momentum, stop
before your forearms are
vertical and lower slowly.
Romanian deadlift
Target: hamstrings
your head up, looking
forward, shoulders back
and core braced.
Grip the bar just outside
your hips and initiate
the move by leaning
forward from the hips
rather than the waist.
Allow a slight bend
in your knees, keep your
back straight and push
your hips back as the bar
travels down your shins.
Lower the bar until you
feel a good stretch in your
hamstrings then reverse
the movement to the start.

WEEK 4 WORKOUT C
One-arm reverse flye
Target: traps, rear deltoids
Start with one hand
and knee on the bench,
your back flat and your
head looking down.
Grip the weight with
your palm facing in,
ensuring you keep a
slight bend in your elbow.
Raise the weight straight
out to the side and lower in
a smooth, controlled motion.
Bench leg raise

Target: abdominals, hip flexors
Grip the bench behind your head, rest your hips

on the edge of it and hang your feet over the end.
Keep your feet together and raise your legs
up until they are almost vertical, then use
your abs to raise your hips off the= bench.
Reverse the movement to the start
in a slow and controlled manner.

WEEK 5DOING THE SPLITS
WEEK
1
WEEK
2
WEEK
3
U TRAINING PLAN MEAL PLAN
p to this point you’ve
been working on
building stability
and improving endurance. Breakfast Snack
Now it’s time to start 4 scrambled egg whites Mixed nuts, raisins and
THU WED TUE MON
packing on muscle. on 2 slices wholemeal dried cranberries.

You’ll be doing body-part toast. 1 grapefruit.
WORKOUT A
splits, through which you’ll (see p82)
target different muscle
groups with each workout,
taking your muscles to Porridge made with 45g oats, 2tbsp peanut butter. 1 apple.
CARDIO SESSION
full exhaustion for the 20-minute running 300ml skimmed milk, 1tsp Glass of skimmed milk.
maximum growth effect. intervals honey and 25g whey protein.
You’ll start by working 30 seconds fast – level 9 x8
your chest, shoulders and 1 minute slow – level 4
triceps in Workout A; legs
and glutes in Workout B; 2 scrambled eggs on 30g brazil nuts. Glass
and back and biceps in 2 slices of wholemeal toast. of skimmed milk.
Workout C. Your core and WORKOUT B 1 grapefruit. Glass of
abs will get trained every (see p86) apple juice.
session thanks to the
stabilising requirements
of the exercises. The 4 scrambled Mixed nuts, raisins
first exercise in each egg whites on and dried cranberries.
group is designed to fire 2 slices wholemeal
up your muscles, ready
REST DAY toast. 1 grapefruit.
for the heavier weights
to come, so keep the
resistance manageable 2 scrambled eggs on 1 mashed banana on
for these exercises. 2 slices wholemeal 1 piece of wholemeal
FRI
WORKOUT C toast. Glass of orange juice. toast. 1 protein bar.

(see p90)
2 scrambled eggs on 2 slices 30g brazil nuts. Glass

SAT
CARDIO SESSION wholemeal toast. 1 grapefruit. of skimmed milk.

Recovery Glass of orange juice.
level 5 for 30 minutes,
2 scrambled eggs and baked 120g low-fat yoghurt with

SUN
beans on 2 slices wholemeal blueberries, honey and

toast. Glass of orange juice. oats. 1 protein bar.
REST DAY

4 5 6 7 8 9 10 11 12

Turkey and cheese bagel. 1 orange. Smoothie: blend 25g whey 20g salmon, with stir-fried broccoli, green beans, red Smoothie: blend 2,857
protein, 80g strawberries, 80g peppers and spinach with sesame oil. 70g brown rice. 25g whey protein, calories
blueberries and 50g blackberries 50g blueberries, 201g protein
with 200-300ml water. 50g blackberries 345g carbs
and ½ banana with
66g fat
300ml skimmed milk.
Medium-sized jacket potato Smoothie: blend 25g whey Steak and lentil casserole (with 300g steak mince, 120g low-fat yoghurt 2,945
with tuna, baked beans protein, 80g raspberries, 150g red lentils, garlic, 1 chopped onion, vegetable with strawberries. calories
and grated cheese. 80g blueberries and stock, 2 carrots, 100g mushrooms, 60g aubergine). 210g protein
50g blackberries with 367g carbs
200-300ml water.
69g fat
Medium-sized jacket potato Smoothie: blend 25g whey 150g roast chicken with 100g new 100g cottage 2,987
with baked beans, tuna protein, 100g strawberries and potatoes, and mixed vegetables. cheese. 1 apple. calories
and grated cheese. ½ banana with 300ml skimmed 211g protein
milk and 1tsp flaxseed oil. 361g carbs
73g fat
Turkey and cheese salad Smoothie: blend 25g whey 200g chicken and vegetable stir fry Smoothie: blend 2,847
sandwich on wholemeal protein, 80g raspberries, with red and green peppers, sesame 25g whey protein, calories
bread. 1 pear. 80g blueberries and 50g oil and seeds. 70g brown rice. 50g blueberries, 207g protein
blackberries with water. 50g blackberries 345g carbs
and ½ banana with
65g fat
300ml skimmed milk.
Turkey salad sandwich on Mixed nuts, raisins and 90g wholemeal pasta and 200g grilled chicken Smoothie: blend 2,835
wholemeal bread. 1 apple. dried cranberries with with jar of tomato sauce and chopped onion. 25g protein, calories
cottage cheese. 50g blueberries, 211g protein
50g blackberries 362g carbs
and ½ banana with
62g fat
300ml skimmed milk.
Medium-sized jacket Smoothie: blend 25g whey 150g roast pork with 100g new Smoothie: blend, 2,995
potato with baked beans protein, 80g raspberries, potatoes and mixed vegetables. 25g whey protein, calories
and cottage cheese. 80g blueberries and 50g 100g strawberries 211g protein
blackberries with water. and ½ banana with 364g carbs
1tsp flaxseed oil and
71g fat
300ml skimmed milk.
Chicken, bacon and avocado Smoothie: blend 25g 120g tuna steak with stir-fried broccoli, 100g cottage cheese 2,910
baguette. 1 kiwi. whey protein, ½ banana green beans and spinach with sesame and pineapple. calories
with 300ml skimmed milk oil and seeds. 70g brown rice. 197g protein
and 1tsp flaxseed oil. 364g carbs
67g fat

WEEK 5 WORKOUT A
WORKOUT A
This workout targets your chest, shoulders and triceps. The
first exercise warms up your muscles, followed by heavy
compound moves to add mass, and the workout ends with
isolation moves to take your target muscles to exhaustion.

Passing
medicine ball 2 10 211 45 secs n/a
press-up
Incline bench
press 4 8-10 311 60 secs
Feet up
bench dip 3 10-12 211 45 secs n/a
Seated dumb-bell
shoulder press 4 8-10 311 60 secs
Lying triceps
extension 3 10-12 311 45 secs
Cable crossover 3 10-12 311 45 secs
Warm down and stretch Ten minutes of gentle cardio plus static
stretches (20 seconds each). Focus on chest, triceps, shoulders (see p14)
Notes

WEEK 5 WORKOUT A
Passing medicine ball press-up
Start with your feet shoulder width apart, one

hand on a medicine ball and the other on the floor.
Keep your body straight from head to
heels and don’t let your hips sag.
Perform a press-up, push up and
pass the medicine ball to the other
hand and repeat the movement.
Pass the ball back and forth with
each press-up.
Incline bench press

Target: upper pecs, front deltoids, triceps
Set the bench at
30-45°, keep your feet
flat on the floor and grip
the bar slightly wider than
shoulder width apart.
Brace your core,
remove the bar from the
rack and hold it directly
above your chest.
Lower the bar slowly
to your chest and press
up powerfully, keep your
elbows to the sides and
don’t arch your back.

WEEK 5 WORKOUT A
Feet up bench dip
Target: triceps
Grip the edge of the bench Keeping your back upright,

with your palms facing back. lower your body straight down,
Place your feet on a bench of the keeping your elbows pointing back,
same height with your legs straight then press back up powerfully.
and your feet together.
Seated dumb-bell shoulder press

Target: deltoids
Sit on a bench with your
lower back and shoulders
pressed against the pad.
Keeping your feet flat
on the floor, hold the
dumb-bells at shoulder
height with your elbows
out to the sides.
Press the weights
directly overhead but
don’t let them touch at
the top, lower slowly.
Keep your core
braced throughout and

WEEK 5 WORKOUT A
Lying triceps extension
Target: triceps
Lie on a bench with your lower the bar slowly behind your
core braced, knees bent at 90° head while keeping your upper
and feet flat on the ground. arms angled slightly back.
Hold the EZ-bar over your head, Reverse the motion to press
not your chest, with an overhand the bar back up, squeezing your
grip, wrists turned in slightly. triceps at the top of the move.
Without arching your back
Cable crossover
Target: pecs
Stand in a split stance,
between dual cables set
above shoulder height.
Keep your back upright
and your core braced,
maintaining the same
torso position throughout.
Keep a slight bend in
your elbows and bring
your hands together
in front of your chest.
Squeeze your pecs then
slowly reverse the move.

WEEK 5 WORKOUT B
WORKOUT B
This workout targets your legs and glutes. The first exercise
warms up your muscles, then you’ll move on to the heavy
compound moves to add mass, and finish off with moves
to target the smaller muscles that often get ignored.

Gym ball
Bulgarian 2 8 311 30 secs
split squat each leg
Squat 4 8-10 311 60 secs
Lateral lunge 3 6 311 45 secs

each side
Romanian
Gym ball
hip raise 3 10-12 311 45 secs n/a
Standing
calf raise 3 10-12 311 45 secs
(20 seconds each). Focus on quads, glutes, hams, hip flexors, adductors, calves (see p14)
Notes

WEEK 5 WORKOUT B
Gym ball Bulgarian split squat
Rest the instep of your
back foot on the ball
and plant the other foot
flat on the floor, facing
forwards, half a metre or
so in front of the ball.
Keep your torso upright,
your core braced and your
hips facing forwards.
Lower until your
front thigh is almost
parallel to the floor.
Keep your front knee
in line with your foot
but make sure it doesn’t
travel beyond your toes.
Squat
Target quads, glutes, hamstrings
Rest the bar on the
your back and look forward

WEEK 5 WORKOUT B
Lateral lunge
Target: adductors, quads
close together, your
torso upright and your
head facing forward.
Take a big step to
one side and lower onto
your leading leg, keeping
the other leg straight.
Keep your feet pointing
forward and your leading
knee in line with your foot.
Push back from
your leading leg to
return to the start.
Romanian deadlift
Target: hamstrings
shoulder width apart
and your head up.
Keep looking forward,
with your shoulders
the move by leaning
Allow a slight bend

WEEK 5 WORKOUT B
Gym ball hip raise
Target: hip flexors, core
Start with your body flat on the

floor, your heels resting on top of the
ball and your arms by your sides.
Brace your core and raise your
hips until your body is straight
from shoulders to heels.
Hold for 10-12 seconds.
Standing calf raise

Target: calves
Place the ball of your
foot on the edge of a
step with your heel down,
allow the non-working
foot to hang free.
Keep your body upright
and with your free hand
hold a wall for balance.
Push up until your
heel is as high as it can
go, hold and squeeze
the calf for a moment
before lowering slowly.

WEEK 5 WORKOUT C
WORKOUT C
In this workout you’ll focus on your back and biceps,
which are often called on to work together when pulling
objects towards you. The first exercise will get the muscles
fired up before the heavy compound moves that follow.
Split squat to
each side
Cable row 4 8-10 311 60 secs
Pull-up 4 6-10 311 60 secs n/a
Dumb-bell curl 3 10-12 311 45 secs
Dumb-bell shrug 4 8-10 311 60 secs
Reverse curl 3 10-12 311 45 secs
stretches (20 seconds each). Focus on lats, traps, lower back, biceps (see p14)
Notes

WEEK 5 WORKOUT C
a low cable handle.
Turn your body
your core braced.
Stand up, draw the
Cable row
Target: mid traps, lats, rhomboids
in your knees, your
back straight, shoulder
blades retracted and
head looking forward.
Take a neutral grip on
the handle and ensure that
there is tension in the cable.
Keeping upper-body
pull the handle into your
Return in a slow and
controlled manner.

WEEK 5 WORKOUT C
Pull-up
overhand grip, just wider
Extend your arms
fully, letting your body
hang straight down
without swinging.
Pull up until your chin
is over the bar, squeezing
your lats as you rise.
Lower slowly
without swinging.
Dumb-bell curl
Target: biceps
shoulders back and
your core muscles
braced for support.
the dumb-bells with your
palms facing forwards.
Curl the weights up
without rocking back
and forth for momentum,
then lower slowly.

WEEK 5 WORKOUT C
Dumb-bell shrug
Target upper traps
shoulders back, gripping
the dumb-bells with
your palms facing in.
Without bending
your elbows, raise your
shoulders straight up
and hold for 1-2 seconds.
Reverse curl
Target: biceps
shoulders back and
your core muscles
braced for support.
Grip the bar with
an overhand grip, in
front of your thighs.
Keeping your elbows
in, curl the bar up
without rocking back
and forth for momentum,
then lower slowly.

WEEK 6 HITTING THE POST
WEEK
1
WEEK
2
WEEK
3
n week six you’ll use
the power of ‘post-
exhaustion’ to stimulate
muscle growth. This Breakfast Snack
classic weight-training 2 slices French toast made 120g low-fat yoghurt with
THU WED TUE MON
technique requires you with 1 egg, 110ml milk, ½tsp blueberries, honey and
to target a particular cinnamon and ½tsp nutmeg. oats. 1 protein bar.
WORKOUT A
muscle group with a big, (see p96)
compound move to stress
the maximum number of
muscle fibres and flood Porridge, made with 45g oats, 1 mashed banana with
CARDIO SESSION
the body with growth Running hill intervals 300ml skimmed milk, 1tsp 2tbsp peanut butter on
hormones. Then you’ll Run up a steep hill or long set honey and 25g whey protein. 2 slices wholemeal toast.
of steps for 1 minute. Jog down
zero in on your target again slowly. Repeat 6 times.
muscle with a single- Afterwards run at level 3 for
5 minutes to warm down
joint or isolation move
to take those muscle 2 slices French toast made 120g low-fat yoghurt with
fibres to exhaustion. with 1 egg, 110ml milk, ½tsp blueberries, honey and
In Workout A you’ll WORKOUT B cinnamon and ½tsp nutmeg. oats. 1 protein bar.
target your chest, back (see p100)
and quads; Workout
B is shoulders, biceps
and hamstrings; while Porridge made with 45g oats, 1 mashed banana with
Workout C hits your 300ml skimmed milk, 1tsp of 2tbsp peanut butter on 2
triceps, traps and glutes. honey and 25g whey protein. slices wholemeal toast.
REST DAY
Porridge made with 45g oats, 1 mashed banana on 1

300ml skimmed milk, 1tsp of slice wholemeal toast.
FRI
WORKOUT C honey and 25g whey protein.

(see p104)
Porridge made with 45g oats 90g mackerel on 2 slices

SAT
CARDIO SESSION with 300ml skimmed milk, 1tsp wholemeal toast. Glass
Recovery of honey and 25g whey protein. of skimmed milk.
Smoothie: blend 25g 90g sardines with lemon juice

SUN
whey protein, 1 mango, on 2 slices wholemeal toast.

80g blueberries, 2tbsp
REST DAY natural yoghurt and 1tbsp
oats with 100ml apple
juice and 100ml water.

4 5 6 7 8 9 10 11 12

Chicken, bacon and avocado Smoothie: blend 25g whey 120g tuna steak, with stir-fried broccoli, 100g cottage cheese 2,831
baguette. 1 pear. protein, 100g strawberries and green beans and spinach with sesame and pineapple. calories
½ banana with 300ml skimmed oil and seeds. 70g brown rice. 200g protein
milk and 1tsp flaxseed oil. 362g carbs
67g fat
Turkey, cheese and 1 tin of tuna with beetroot. 120g fillet steak with mashed potato Smoothie: blend 2,950
mustard bagel. 1 apple. 125g low-fat yoghurt. and spinach. Fruit sorbet. 25g whey protein, calories
50g blackberries with
68g fat
200-300ml water.
Turkey and cranberry wholemeal Smoothie: blend 25g whey 150g lean minced 100g cottage cheese 2,837
sandwich. Punnet of berries. protein, 100g strawberries and beef chilli with red and pineapple. calories
½ banana with 300ml skimmed kidney beans. 208g protein
milk and 1tsp flaxseed oil. 70g brown rice. 372g carbs
67g fat
Turkey, cheese and mustard 1 tin of tuna with 120g fillet steak with mashed potato Smoothie: blend 2,985
bagel. 1 low-fat yoghurt. beetroot. 1 pear. and spinach. Slice of cheesecake. 25g whey protein, calories
74g fat
200-300ml water.
Mixed nuts, raisins and 150g lean minced beef spaghetti bolognese Smoothie: blend 2,895
dried cranberries with with chopped onions, peppers and 25g protein, calories
cottage cheese. mushrooms. 70g wholemeal spaghetti. 50g blueberries, 204g protein
50g blackberries 363g carbs
Turkey salad sandwich on ½ banana with
65g fat
wholemeal bread. 1 orange. 300ml skimmed milk.
Large jacket potato with tuna, Smoothie: blend 25g whey Omelette with ham, feta cheese, 120g low-fat yoghurt 2,982
baked beans and grated cheese. protein, 80g raspberries, olives, tomato and onion. with strawberries. calories
80g blueberries and 184g protein
50g blackberries with 327g carbs
200-300ml water.
67g fat
Large jacket potato with baked 140g grilled chicken 200g chicken and vegetable stir-fry with Smoothie: blend 2,903
beans and cottage cheese. with beetroot. red and green peppers, cashew nuts, 25g whey protein, calories
sesame oil and seeds. 70g brown rice. 80g raspberries, 198g protein
69g fat
200-300ml water.

WEEK 6 WORKOUT A
WORKOUT A
This workout is for your chest, back and quads using
post-exhaustion techniques. For each muscle group
you’ll do a heavy compound exercise that requires
a lot of muscle fibres and floods your body with
growth hormones, then you’ll take the muscle to
exhaustion with a move that targets it specifically.
Dumb-bell flye 3 10-12 311 45 secs
Cable reverse
flye 3 10-12 311 45 secs
Cross-grip
front squat 4 8-10 311 60 secs
One-leg Smith
squat 3 6 311 45 secs
each side
(20 seconds each). Focus on chest, triceps, traps, biceps, quads, glutes, lower back (see p14)
Notes

WEEK 6 WORKOUT A
Bench press

knees bent at 90°, your feet flat on back. There should just be enough
the floor and your core braced. room to slip a few fingers between
Dumb-bell flye
Target: pecs
Lie on a bench with
your feet flat on the floor.
Hold the dumb-bells
directly over your chest
with your palms facing
each other, keeping a
slight bend in your elbows.
Without arching your
back, lower the dumb-bells
in an arc out to the sides
as far as is comfortable.
Use your pectoral
muscles to reverse the
movement back to the start.

WEEK 6 WORKOUT A
Bent-over row
and your shoulder
blades retracted.
hips, rather than the waist,
keep your back straight.
Cable reverse flye

Target: rear deltoids, back
Stand in a split stance
between twin high cables,
holding the handles
with your arms straight
and crossed over.
Brace your core,
keep your arms straight
and your hands high.
Without leaning back,
pull the cables straight out
and squeeze your shoulder
blades together before
slowly reversing the move.

WEEK 6 WORKOUT A
Cross-grip front squat
Rest the bar on the
front of your shoulders,
cross your arms and grip
it with your fingertips.
Keeping your elbows
high, maintain a natural
arch in your back and
look forward throughout
the movement.
One-leg Smith squat

Place one foot slightly
in front of your body to
put more emphasis on
your quads, keep the
other foot off the floor.
Rest the bar on the
back of your shoulders, not
your neck, look forward
and brace your core.
Unlock the bar from the
rack and lower as far as
feels comfortable, then push
back up through your heel.

WEEK 6 WORKOUT B
WORKOUT B
This session will work your shoulders, hamstrings and
biceps. Once again you’ll start with mass-building
compound exercises and follow them with isolation
moves to stimulate the maximum muscle growth.
Romanian
One-leg gym
ball leg curl 3 8 311 45 secs n/a
each leg
Lateral raise 3 10-12 311 45 secs
Chin-up 4 5-10 311 60 secs n/a
EZ-bar biceps
curl 3 10-12 311 45 secs
(20 seconds each). Focus on hams, glutes, shoulders, biceps, lats (see p14)
Notes

WEEK 6 WORKOUT B
Romanian deadlift
Target: hamstrings
and your head up.
with your shoulders
the move by leaning
Allow a slight bend
One-leg gym ball leg curl

Target: hamstrings
Rest your head and shoulders on Curl the ball in towards your
the mat, place one heel on the ball backside using your heel, keep your
and hold the other slightly raised. hips raised, pause at the top of the
Keep your body straight movement and return under control.
from shoulders to heels and
your arms by your sides.

WEEK 6 WORKOUT B
Shoulder press
Target: deltoids
your body upright,
Grip the bar just
wider than shoulder
Lateral raise
Target: middle deltoid
Use light dumb-bells,
with your palms facing in.
Keeping your arms
straight, lift the weights out
to the sides but don’t swing
your body for momentum.
Stop lifting at
shoulder height and
hold for a moment
before lowering slowly.

WEEK 6 WORKOUT B
Chin-up
Target: biceps, lats
Grasp the bar with an
underhand grip, hands
Lower until your arms
are fully extended, cross
your legs behind you
and try not to swing.
Pull up until your
chin is over the bar and
squeeze your biceps hard
at the top of the move.
Lower slowly to the
start without swinging.
EZ-bar biceps curl

Target: biceps
shoulders back and
your core muscles
braced for support.
for momentum, stop

WEEK 6 WORKOUT C
WORKOUT C
Target your triceps, traps and glutes. These large muscle
groups will stimulate a surge in growth hormones that will
have a muscle-building effect on all parts of your body.
Deadlift 4 8-10 311 60 secs
One-leg gym
ball hip raise 3 8 311 45 secs n/a
each leg
Upright row 4 8-10 311 60 secs
Prone shoulder
press 3 10-12 311 45 secs
Dip 4 8-10 311 60 secs n/a
Rope press down 3 10-12 311 45 secs
(20 seconds each). Focus on hams, glutes, traps, triceps, lower back, hip flexors (see p14)
Notes

WEEK 6 WORKOUT C
Deadlift
or alternate grip.
Ensure you keep
your core braced.
rise up your shins. As it
your hips forward.
One-leg gym ball hip raise

Target: hip flexors, core
Start with your body flat on the your hips until your body is
floor and your arms by your sides. straight from shoulders to heels.
Rest your heels on top of the Control any wobble from the
ball, then raise one foot slightly. ball and lower slowly to the start.
Brace your core then raise

WEEK 6 WORKOUT C
Upright row
Target: upper traps, deltoids
shoulders back, gripping the
bar in front of your thighs.
Brace your core and draw
the weight up, raising your
elbows high to the sides.
Pause for a moment at
the top of the movement
before slowly lowering.
Prone shoulder press

Target: traps, deltoids
Lie face down on a bench set in line with your body, similar to
at 30-45°. a shoulder press but prone.
Position your upper arms straight Press the weights straight
out from your body with your elbows out ahead of you. Return
bent at 90° and your forearms in a controlled manner.

WEEK 6 WORKOUT C
Dip
Target: triceps, chest
Grip parallel bars just
wider than hip width.
Keep your body straight.
Keeping your elbows
straight back, lower
yourself slowly as far
as is comfortable.
Push back up powerfully,
don’t swing your legs
for momentum.
Rope press down

Target: triceps
Stand in front of a cable
set at head height. If it helps
your balance then place one
foot in front of the other.
Grasp a rope attachment
using a hammer grip.
Keep your back straight
and your elbows tucked in
Without leaning forward
press the weight down,
turn your wrists out at the
bottom of the move and
squeeze your triceps.

WEEK 7 DOING THE DROP
WEEK
1
WEEK
2
WEEK
3
Y TRAINING PLAN MEAL PLAN
ou’re now ready to
give your muscles
a bit of a shock.
Drop sets are when you Breakfast Snack
do one regular set of an 75g oats cooked in 50g beef jerky. 1 apple.
THU WED TUE MON
exercise to failure then water. 1 banana and a

immediately strip off handful of raisins.
WORKOUT A
some weight and do as (see p110)
many reps as you can,
before reducing the weight
again and continuing Cook 100g oats in water. When 150g natural yoghurt.
CARDIO SESSION
until your muscles are 20-minute running cooked, add 100g blackberries 1 energy bar.
completely exhausted. Your intervals and stir for 2 minutes.
body will respond to this 2 minutes fast – level 7 x3 Top with 1tbsp pumpkin
punishment by getting 2 minutes slow – level 4 seeds and 1tbsp honey.
bigger and stronger as
you recover afterwards. 60g muesli with 200ml Smoothie: blend 50ml apple
Because they’re such semi-skimmed milk and juice 1 peach, ½ punnet
a shock to the system, WORKOUT B 25g mixed dried fruit and of strawberries, 1tsp honey,
drop sets aren’t a good (see p114) nuts. 200ml orange juice. 75g natural yoghurt.
idea for every workout, Oatmeal flapjack.
and you’ll only do one
drop-set exercise per 2 slices wholemeal toast 50g beef jerky. 2 hard-
workout this week. with 1 large mashed banana, boiled eggs. 1 pear.
This week’s splits are 5tsp peanut butter and a
back, biceps and core for
REST DAY sprinkling of grated coconut.
Workout A; chest, triceps
and core for Workout
B; legs, shoulders and Chop 1 apple, 1 pear, 1 1 toasted wholemeal pitta,
core for Workout C. banana and 1 peach. Serve 2tsp chickpeas, 100g low-fat
FRI
WORKOUT C with juice of ½ lime and cottage cheese and salad.

(see p118) 2tsp chopped almonds, 2tsp
pecan nuts, 2tsp pumpkin
seeds and 2tsp raisins.
2 rashers of bacon, 2 Smoothie: blend 50ml

SAT
CARDIO SESSION sausages, 2 slices of apple juice, 1 banana,

Recovery wholemeal toast, black ½ punnet of raspberries,
level 5 for 40 minutes, pudding, baked beans 1tsp flaked almonds,
maintaining a steady pace and 2 grilled tomatoes. 100ml natural yoghurt
2 slices of thin-cut raw, fresh 2 rye crackers with generous

SUN
salmon, 3 scrambled eggs and serving of chicken-liver pâté.

1 slice of sourdough toast.
REST DAY

4 5 6 7 8 9 10 11 12

Greek salad (tomatoes, cucumber, 200g low-fat fruit yoghurt. Grilled cod fillet with 1 courgette, 100g mangetout, 50g almonds and 2,970
½ yellow pepper, black olives, 60g 100g cauliflower, 100g wholemeal pasta. 100g grapes. calories,
feta cheese, 1 tin of tuna, cider 176g protein,
vinegar). 1 wholemeal pitta. 288g carbs,
139g fat
2 chicken sandwiches: 1 chicken 30g sunflower seeds. 1 sliced skinless chicken breast stir-fried 1 banana. 30g 3,013
breast, 2 handfuls of salad leaves, 1 large apple. with ginger, 1 sliced courgette, 1 sliced carrot, sunflower seeds. calories,
handful of fresh coriander, ½ sliced sugar snap peas and soy sauce. Serve 156g protein,
avocado, 2 sliced tomatoes, 1 sliced with 75g quinoa. 388g carbs,
hard-boiled egg and 5 slices of
99g fat
cucumber on wholemeal bread.
1 tin of vegetable soup and 1 banana. 50g mixed nuts. 225g sirloin steak, 2 sweet potatoes, 200ml vanilla 2,961
1 wholemeal baguette. mixed vegetables and corn on the cob. ice cream. calories,
141g protein,
409g carbs,
135g fat
300g mixed seafood salad 35g cheddar cheese, Stir-fry 4 cauliflower florets, 4 broccoli florets 200g yoghurt 2,840
(tuna, prawns, salmon, 1 apple, 2 pineapple rings. and 100g green beans with sesame oil, with a handful of calories
anchovies) and 150g rice. soy sauce and chopped ginger. Serve with mixed berries. 305g protein
75g quinoa and 1 grilled turkey breast. 171g carbs
104g fat
Baked potato with 1 small ½ carton of fresh 1 grilled tuna steak, 150g natural yoghurt 2,941
tin of salmon, ½ avocado, soup. ½ banana. 75g basmati rice with ½ banana calories
baby spinach, watercress and stir-fried and 1tsp honey. 164g protein
and balsamic vinegar. mangetout, baby 371g carbs
corn and carrots.
95g fat
Sardines and salad in 50g dried fruit and nuts. Breaded plaice and 125g oven-roasted chips with Protein shake 2,900
2 wholemeal pitta breads. mushy peas. with 200ml semi- calories,
skimmed milk. 161g protein,
272g carbs,
156g fat
1 tin of mixed beans with 50g mixed nuts. 1 apple. 1 pear. 2 chicken breasts with jerk sauce, 3tsp peanut butter. 2,800
25g goat’s cheese and 150g rice and peas. 1 banana. calories,
seasoning. 1 slice of wholemeal 310g protein,
bread with butter. 1 banana. 163g carbs,
101g fat

WEEK 7 WORKOUT A
WORKOUT A
For your first workout of week seven, you’ll focus on the
muscles of your back, biceps and core. Look out for the
drop sets on the cable row, where you’ll do one set of
10-12 reps and then immediately drop the weight by around
20 per cent and then do as many more reps as you can to
failure. Then drop the weight again and repeat the process
four or five times until your muscles are fully exhausted.
Wide grip
pull-up 2 5-10 311 60 secs n/a
Snatch grip
Cable row 1 10-12

(+ as many more 311 60 secs
drop set as possible)
Rope cable curl 3 10-12 311 60 secs
Jackknife 3 10-12 211 60 secs n/a
Aquaman 2 10-12 202 60 secs n/a
(20 seconds each). Focus on glutes, abs, traps, lats, biceps, abs, lower back (see p14)
Notes

WEEK 7 WORKOUT A
Wide grip pull-up
Grip the bar with a

wide, overhand grip.
Extend your arms
hang straight down
without swinging.
your lats as you do.
Lower slowly
without swinging.
Snatch grip deadlift

Target: back, quads, glutes, hamstrings, core
and grasp the bar with
a wide, overhand grip.
Ensure you keep
your core braced.
down through your heels.
your hips forward.

WEEK 7 WORKOUT A
Cable row
DROP
SETS
in your knees, your
Take a neutral grip on the
Keeping upper-body
controlled manner.
Rope cable curl

Target: biceps
shoulders back and
your core muscles
braced for support.
Grasp a rope attachment
with a hammer grip
and keep your elbows
tucked into your sides.
Lift the weight without
leaning back, stop before
your forearms are vertical
and lower slowly.

WEEK 7 WORKOUT A
Jackknife
Start with your arms behind your head, held off

the floor, and your feet together, also off the floor.
Contract your abs to bring your arms
and legs up to meet above your stomach,
keep your legs as straight as you can.
Squeeze your abs hard at the top of the
move and lower to the start slowly.
Aquaman
Target: lower back
Lie face down with your arms and legs straight

and your head raised slightly off the floor.
Lift one arm and the opposite leg,
keeping both of them straight.
Lower and repeat the movement
with the alternate arm and leg.

WEEK 7 WORKOUT B
WORKOUT B
Target your chest, triceps and core in this workout.
Your drop-set session will be with the dumb-bell
bench press, so keep a selection of weights near
your bench so that you don’t have to keep making
trips to the weight rack to change the dumb-bells.
T press-up 2 10-12 31X 60 secs
Cable pullover 3 10-12 311 60 secs
Dumb-bell 1 10-12
bench press drop set as possible)
Cable kickback 3 10-12 311 60 secs
Gym ball
oblique crunch 2 10 311 60 secs n/a
each side
Two point box 2 15 312 60 secs n/a

each side
stretches (20 seconds each). Focus on chest, triceps, abs, lower back (see p14)
Notes

WEEK 7 WORKOUT B
T press-up
Target: pecs, shoulders, arms, core
Grip the dumb-bells with straight body, rolling onto the sides of your feet
wrists, directly below your shoulders. while keeping your body straight.
Position your feet shoulder width Raise the dumb-bell overhead
apart, don’t let your hips sag. with a straight arm, return to the start
Keep your body in a straight line and and repeat on the other side.
your elbows tucked into your sides.
Push up powerfully and twist your
Cable pullover
Target: pecs, lats
Support your head and shoulders on Keeping a slight bend in your elbows, slowly
a bench and grasp a rope attachment lower the weight behind your head. Ensure
with a hammer grip, over your chest. there is tension on the cable throughout
Your feet should be flat on the Pull the weight back to the start
ground, your core engaged and your using your chest muscles, avoid arching
body straight from head to knees. your back to aid the movement.

WEEK 7 WORKOUT B
DROP
SETS
Lie on the bench with your knees Maintain a natural arch in your back. There
bent at 90°, your feet flat on the should just be enough room to slip a few
floor and your core braced. fingers between your lower back and the bench.
Hold the dumb-bells at chest level Lower the weights slowly.
then press them straight up.
Cable kickback
Target: triceps
Rest one knee and one hand on a bench, set just below shoulder height, ensuring
with your hand directly beneath your shoulder. there is tension on the cable.
Keep your body horizontal with your Press the weight straight back, moving
upper arm in line with your body, look only at your elbow, squeeze your tricep at
down so your neck is in line too. the top of the move and lower slowly.
Grasp a rope attachment to a cable,

WEEK 7 WORKOUT B
Gym ball oblique crunch
Target: obliques
Lie sideways and curl your body

round the ball, jamming your feet
against a wall for support.
Use your side abs to crunch up
sideways, hold for a second at the top
of the move, and lower under control.
Two point box

Target: lower back
Kneel on all fours and keep looking foot to fingertip, don’t let your hips rotate.
down throughout the movement. Hold this position for a count of two, return
Bring one elbow to meet the opposite to the start and repeat on the other side.
knee beneath your stomach before
stretching out your arm and leg.
Your body should form a straight line from

WEEK 7 WORKOUT C
WORKOUT C
Your final workout of the week targets your legs,
shoulders and core. Using a Smith machine for the
squat drop set allows you to change the resistance
quickly and means you can perform the move safely
even when your quads are fully exhausted.
Lunge 2 8 211 60 secs

each leg
Push press 3 10-12 31X 60 secs
Smith squat 1 10-12

drop set as possible)
Arnold press 3 10-12 311 60 secs
Knee raise 3 8-10 311 60 secs n/a
Gym ball back

extension 3 10-12 311 60 secs n/a
(20 seconds each). Focus on quads, glutes, hams, shoulders, abs, lower back (see p14)
Notes

WEEK 7 WORKOUT C
Lunge
core braced and your feet
Take a big step forward,
making sure your front knee
is over your front foot, sink
down until your back knee
Push off your front foot
to return to the start.
Push press
Target: deltoids
your body upright,
Grip the bar just
wider than shoulder
Bend your knees slightly
then drive up with your
legs and arms at the same
time. Press the bar directly
your hips forward. Slowly

WEEK 7 WORKOUT C
Smith squat
DROP
SETS
Place your feet
and slightly in front of
your body to put more
emphasis on your quads.
Rest the bar on the
not your neck, and keep
your elbows back.
Look forward, brace
your core and unlock
the bar from the rack.
Maintaining a natural
arch in your back, lower
Push back up
through your heels.
Arnold press
Target: deltoids
Sit on a bench with
your lower back and
shoulders pressed against
the pad, keep your feet
flat on the floor.
Hold the dumb-bells
at shoulder height, palms
facing in and elbows to
the front.
As you press the weights
directly overhead rotate your
palms so that they finish
facing forward.
Reverse the motion back
to the start.

WEEK 7 WORKOUT C
Knee raise
Hang from a bar
using an overhand grip
or elbow straps, hold
try not to swing.
With your knees bent, use
your abs to draw your knees
up towards your chest.
Hold for a second at the
top of the move then lower
slowly without swinging.

Target: lower back
Wrap your body around the gym ball,

jamming your feet against a wall for support.
Lift your back until your body forms a
straight line, being careful not to over-extend.
Pause for a moment at the top of
the exercise before lowering slowly.

WEEK 8 NEGATIVE VIBES
WEEK
1
WEEK
2
WEEK
3
his week you’ll try
out a new way to
stimulate growth in
your muscles: ‘negatives’. Breakfast Snack
When you lift a weight Smoothie: blend 25g whey 100g hummus with
THU WED TUE MON
your muscle contracts protein, 200ml milk, 1tbsp carrot and celery sticks.
under tension – known rolled oats, ½ banana and Handful of dried fruit.
WORKOUT A
as the concentric phase (see p124) 1tsp honey.
of a lift. By contrast, the
eccentric phase is where
the muscle lengthens 2 slices of thin-cut raw, fresh 200g yoghurt
under tension as you CARDIO SESSION salmon, 3 scrambled eggs and with 100g
200 metre sprints
lower the weight, and 4 minutes warm-up – level 3 1 slice of wholemeal toast. mixed
this is what you’ll be Run 200 metres – level 10 x6 berries.
Walk slowly back to start
focussing on this week. 4 minutes warm down – level 3
For each ‘negative’
exercise pick a weight Porridge, made with 80g 50g mixed nuts and banana.
that you would struggle oats, 200ml milk and 200ml
to lift without help and WORKOUT B water, topped with 28g
then focus on lowering (see p128) pumpkin seeds and 30g
the weight slowly and apricots. 200ml apple juice.
under control. If you
have a training partner Porridge, made with 80g 1 banana.
ask him to help you re-set oats, 200ml milk and 200ml
the weight at the start water, topped with 28g
of each rep. If not use
REST DAY pumpkin seeds and 30g
whatever safe method apricots. 200ml orange juice.
you can to lift the weight
before doing a slow, Porridge, made with 80g oats, Protein shake with 200ml
controlled negative rep. 200ml milk and 200ml water, semi-skimmed milk. 2 pears.
FRI
Only two exercises per WORKOUT C topped with 28g pumpkin

workout are negatives. (see p132) seeds and 30g apricots.
The others should be
performed as normal.
Baguette with 2 rashers of 300ml milk. Handful
SAT
CARDIO SESSION bacon and 1 sausage. of mixed nuts.

Recovery
Muesli with natural yoghurt, Peanut butter sandwich

SUN
1 chopped apple and pumpkin on wholemeal bread.

seeds. 200ml orange juice.
REST DAY

4 5 6 7 8 9 10 11 12

220g roast beef, 3 roast potatoes 200g yoghurt with 1tsp 150g roast beef with salad (tomato, Protein shake: blend 2,990
(halved and cooked in butter), grated coconut. cucumber, spring onion, grated carrot). 33g casein protein, calories,
broccoli, cauliflower, asparagus, 150ml milk, 100ml 316g protein,
green beans and butternut squash. yoghurt, 1tsp honey and 187g carbs,
a pinch of cinnamon.
109g fat
Jacket potato with chilli (300g 1tbsp peanut butter. Seafood salad: 1 tin of tuna in brine, 120g 2 chicken wings 2,890
beef, ½ tin red kidney beans, 1 pear. 1 kiwi. cod fillet, 120g prawns, mixed leaf salad, and calories,
1 tin tomatoes and spices). a sprinkle of grated cheese. 1 banana. 280g protein,
200g carbs,
108g fat
3-egg omelette with chicken Protein shake with 200ml Salmon fillet, 250g steamed vegetables 200ml milk. 3,067
and cheese. 50g mixed salad. semi-skimmed milk. (kale, peas and carrots) and calories,
100g boiled new potatoes. 152g protein,
258g carbs,
110g fat
3-egg omelette with chicken 50g mixed nuts. Salmon fillet with pak Protein shake 3,036
and cheese. 50g mixed salad. choi, 250g steamed with 200ml semi- calories,
vegetables (kale, peas and skimmed milk. 154g protein,
carrots) and 100g rice noodles. 245g carbs,
111g fat
2 wholemeal bagels Peanut butter sandwich 2 turkey fajitas with mixed vegetables and salsa. 75g natural yoghurt 2,950
with smoked salmon on wholemeal bread. with 25g mixed nuts. calories,
and cream cheese. 163g protein,
331g carbs,
90g fat
Jacket potato with butter, 125g full-fat cottage 120g lightly fried tuna steak with Protein shake: blend 2,910
1 diced turkey breast, sun- cheese. 1 apple. 1 kiwi. stir-fried mixed veg (4 varieties). 33g casein protein, calories,
dried tomato and rocket. 150ml milk, 100ml 282g protein,
yoghurt, 1tsp honey and 191g carbs,
113g fat
Grilled chicken with couscous, 250ml shop-bought Roast beef with new and roast potatoes, carrots, 200ml vanilla 2,989
peppers, courgettes, carrots, smoothie and broccoli, cauliflower, peas and parsnips. ice cream. calories,
onions, pine nuts and apricots. cereal bar. 149g protein,
297g carbs,
117g fat

WEEK 8 WORKOUT A
WORKOUT A
In this workout you’ll focus on your back, biceps and core.
For the negative exercises use a weight that you would
struggle to lift, but which you can control on the eccentric
(lowering) portion of the move. Aim to take a full five
seconds to lower the weight on the negative exercises.
Negative
weighted pull-up 3 8 5-- 60 secs
Bent-over flye 3 10-12 311 60 secs

Alternating
hammer curl 2 8 311 60 secs
with twist each arm
Negative
one-arm 3 6 5-- 60 secs
preacher curls each arm
Medicine ball
leg drop 3 10-12 213 60 secs
(20 seconds each). Focus on quads, hams, lower back, upper back, chest, shoulders (see p14)
Notes

WEEK 8 WORKOUT A
Bent-over row
and your shoulder
blades retracted.
Negative weighted pull-up

Hang a weight plate from
a belt or hold a dumb-bell
between your legs.
Use a bench or a helper
to get your chin over the bar.
Lower yourself in a slow
and controlled manner until
your arms are straight.

WEEK 8 WORKOUT A
Bent-over flye
and your shoulder
blades retracted.
Keeping a slight bend
in your elbows, raise the
weights straight out to
the sides without moving
your upper body.
Squeeze your shoulder
blades at the top of the
movement and lower slowly.
Alternating hammer curl with twist

Target: biceps
shoulders back and
your core muscles
braced for support.
into your sides and, without
leaning back, curl up one
dumb-bell at a time.
Turn your wrist out at
the top of the move, stop

WEEK 8 WORKOUT A
Negative one-arm preacher curls
Target: biceps
Sit at a preacher bench
with it under your armpits
and hold a dumb-bell up
with your forearm vertical.
Press into the pad with
your free hand to prevent
your body twisting.
Slowly lower the
weight until your arm is
almost straight but leave
a bend in your elbow.
Use both hands
to re-set the weight.
Medicine ball leg drop

Target: abdominals, hips, adductors
Lie on your back with your head Lower as slowly as you can,
and shoulders on the floor and your stopping before you touch the
arms flat on the floor for balance. floor, return to the start.
Grip a medicine ball between
your feet with your legs up in the air.

WEEK 8 WORKOUT B
WORKOUT B
Your mid-week workout puts the emphasis on your
legs and abs. When you do the negative one-leg Smith
squats, use two legs to lift the weight but only one to
lower it under control. With the negative cable crunch,
use your whole bodyweight to drag the cable down,
then only use your abs to control it back up again.
High pull 3 10-12 21X 60 secs
Squat 3 10-12 311 60 secs
Negative one-
3 5 5-- 60 secs
leg Smith squat each leg
Negative cable
crunch 3 8 5-- 60 secs
Gym ball
3 8 101 60 secs
Russian twist each side
(20 seconds each). Focus on quads, glutes, hams, traps, abs, lower back (see p14)
Notes

WEEK 8 WORKOUT B
High pull
Target: hamstrings, glutes, calves, back, shoulders
your knees, lean forward
from the hips, not the
waist, and bend your knees
to initiate the move.
Pull the bar up in front
of you powerfully, rising
up onto your toes to gain
more power and keeping
your elbows high.
Lower the bar in a
controlled manner and
Squat
Rest the bar on the

WEEK 8 WORKOUT B
Negative one-leg Smith squat
Place one foot slightly
in front of your body to
put more emphasis on
your quads, keep the
other foot off the floor.
Rest the bar on the
your neck, look forward
and brace your core.
Unlock the bar from
the rack and lower slowly
and under control, as far
as feels comfortable.
Return to the start
position using both
legs or with help from
someone else.
Bicycles
Target: abdominals
Start with your fingers by right knee and extend your left leg.
your temples, crunch up to bring Perform this movement in a
your right elbow to your left knee quick but controlled manner, being
while extending your right leg. careful not to strain your neck.
Twist your torso to the other side
as you crunch your left elbow to your

WEEK 8 WORKOUT B
Negative cable crunch
Start by kneeling on the floor holding a

rope handle attached to a high cable, with
your chest curled towards your knees.
Use your whole bodyweight to pull the
cable down, then focus on using only your
abs to control the movement back up again.
Gym ball Russian twist

Target: obliques, core
Rest your head and shoulders on a chest, twist your torso over to one side
gym ball with your feet flat and your body until your arms are parallel to the floor.
in a straight line. Twist to the other side, looking in
Hold a dumb-bell straight above your the direction of the dumb-bell.

WEEK 8 WORKOUT C
WORKOUT C
The focus will be on your chest and triceps for this
workout. For the negative gym ball press-up you can
drop to your knees to reset the start position, then aim
to take five seconds to lower your body to the ball while
minimising the wobble.
Incline bench
press 3 10-12 311 60 secs
Negative gym
ball press-up 3 6 5-- 60 secs n/a
Split squat to
each side
Shoulder press
with rotation 3 6 311 60 secs
each side
Seated EZ-bar
overhead triceps
extension
3 10-12 311 60 secs
Negative
unilateral wall 2 6 5-- 60 secs n/a
press-up each arm
stretches (20 seconds each). Focus on chest, triceps, shoulders (see p14)
Notes

WEEK 8 WORKOUT C
Incline bench press
Lie on a bench set at
30-45° with your feet flat on
the floor, your knees bent at
90° and your core braced.
Grip the bar slightly wider
than shoulder width, retract
your shoulder blades and lift
the bar off the rack, holding
Maintain a natural arch
in your back, there should
just be enough room to slip
a few fingers between your
lower back and the bench.
Lower the bar slowly,
keeping your elbows
to the sides and press
up powerfully.
Negative gym ball press-up

Brace your core to keep your body

in a straight line from head to heels.
Grip the sides of the ball with your
hands roughly in line with your shoulders.
Slowly lower your body towards
the ball, controlling any wobbling.

WEEK 8 WORKOUT C
a low cable handle.
Turn your body
your core braced.
Without moving your
Shoulder press with rotation

Target: deltoids, core
your body upright,
Grip the bar just
wider than shoulder
As you press the bar
directly overhead rotate
your body to the side,
using your core muscles
to control the motion.
Slowly return to the
start, alternate sides
with each rep.

WEEK 8 WORKOUT C
Seated EZ-bar overhead triceps extension
Target: triceps
Sit upright on a bench
with your back straight and
Hold an EZ-bar directly
overhead with your wrists
turned in slightly.
Slowly lower the bar
behind your head, keeping
the rest of your body still
and your upper arms as
vertical as possible.
Press the bar back
up powerfully, squeeze
your triceps at the
top of the move.
Negative unilateral wall press-up

slightly wider than shoulder
width apart and place
one hand on the wall.
Hold your body in a
straight line and slowly
lower yourself towards the
wall while keeping your
elbow close to your side.
Stand far enough
from the wall to make
the exercise difficult,
and use both hands to
press back to the start.

WEEK 9 DOUBLING UP
WEEK
1
WEEK
2
WEEK
3
ou’re into the final
four weeks of the
Body Challenge plan,
and now is the time to Breakfast Snack
raise the intensity a bit. For Porridge, made with 80g 1 slice of
THU WED TUE MON
these weeks you’ll do full oats, 400ml milk, topped wholemeal

body workouts every time, with 1tsp honey, 1tsp flaked bread with
WORKOUT A
with the aim of stressing (see p138) almonds and a handful peanut butter.
as many muscle fibres as dried fruit. 1 banana.
possible. This will flood
your body with muscle- 5-egg omelette with 125g hummus with
building hormones and CARDIO SESSION 1 tomato, 85g smoked 10g carrots, 20g celery
Running intervals
ramp up your metabolism, 4 minutes warm up – level 3 ham and 130g cheddar. and 25g peppers.
which means you’ll be 1 minute fast – level 8 x6
1 minute slow – level 4
burning off fat long after 4 minutes warm down – level 3
your workout has ended.
This week you’ll be 150g kippers with 75g natural yoghurt with
doing antagonistic 2 slices wholemeal toast. 1 chopped banana.
supersets – two exercises WORKOUT B 200ml pineapple juice.
done back-to-back with (see p142)
no rest in between. This
not only saves you time
in the gym but increases 2 grilled bacon and mushroom 2 carrots with 50g hummus.
your overall work rate to sandwiches on wholemeal
help fire up that muscle- bread. 200ml orange juice.
building/fat-burning
REST DAY
process. Because the
exercises are ‘antagonistic’
– meaning they work 50g muesli with apricots 1 cereal bar. 1 orange.
opposing muscle groups and semi-skimmed milk.
FRI
– you can rest one muscle WORKOUT C

while working its opposite. (see p146)
Porridge, made with 80g Peanut butter on 2 slices

SAT
CARDIO SESSION oats, 200ml milk and 200ml of wholemeal toast.

Recovery water, topped with 1tsp flaked
level 5 for 40 minutes, almonds and 1tsp honey.
4 scrambled eggs with milk Cereal bar.

SUN
on 2 slices of wholemeal
toast. 200ml orange juice.
REST DAY

4 5 6 7 8 9 10 11 12

Tuna and mayo baguette. 1 apple. 1 oat cereal bar. 1 Broccoli tuna pasta bake: 100g pasta, 1 slice of toast 3,016
banana. 1 orange. 200g tuna and 85g broccoli florets. with peanut butter. calories,
Glass of milk. 95g protein,
227g carbs,
70g fat
1 jacket potato with 200g tuna 20g sunflower seeds and 500g lasagne and a Choppped banana. 3,117
and ½ tin of sweetcorn. 20g pumpkin seeds. green salad with calories,
watercress. 132g protein,
190g carbs,
117g fat
Spanish omelette using Protein shake made with 2 Cajun chicken breasts with wholemeal 50g mixed nuts. 2,975
4 eggs, potatoes, peppers 200ml semi-skimmed milk. rice and vegetables. 40g 70% cocoa calories
and onions. Side salad. 26g pumpkin seeds. dark organic chocolate. 130g protein
291g carbs
114g fat
Mixed vegetable 4-egg Coconut smoothie: blend Halibut fillet with new potatoes, 50g dried fruit 3,011
omelette. Greek salad (feta 100ml coconut milk, 50ml aubergine, spinach, peas, and carrots. and nut mix. calories
cheese, olives, sun-dried orange juice, ½ pineapple, 1 glass of medium white wine. 173g protein
tomatoes and spinach leaves). 1 banana, 75ml semi-skimmed 269g carbs
milk and 1tbsp oats.
176g fat
2 jacket potatoes with Peanut butter on 1 slice Turkey stir-fry with peppers, mushrooms, Peanut butter on 1 2,950
tuna and mayonnaise. wholemeal toast. onions and courgettes. 1 pint of lager. slice wholemeal toast. calories,
250ml cranberry juice. 111g protein,
294g carbs,
67g fat
Steak and cheese 3 celery sticks, 2 carrots 2 jacket potatoes with cottage 200ml semi- 3,015
wholemeal baguette. and 50g hummus. cheese and tuna. Side salad. skimmed milk. calories,
117g protein,
302g carbs,
138g fat
Tuna steak with mixed salad Protein shake with 200ml 2 pork chops with roasted vegetables Small bowl of cereal. 2,990
(rocket, spinach, peppers, semi-skimmed milk. and sweet potato wedges. calories
avocado and olives). 163g protein
187g carbs
165g fat

WEEK 9 WORKOUT A
WORKOUT A
In this workout you’ll do supersets targeting opposing
muscle groups. Do one set of exercise 1a and then
immediately do a set of exercise 1b with no rest in
between. Rest for 60 seconds before repeating the
superset. Follow the same pattern for the other exercises.
Incline dumb-
bell press 3 10-12 311 60 secs
Lat pull down 3 10-12 311 60 secs
Squat 3 10-12 311 60 secs
Romanian
Leg raise
3 8-10 312 60 secs n/a
Dorsal raise
with shoulder 3 10-12 311 60 secs n/a
rotation
Warm down and stretch Ten minutes of gentle cardio plus static stretches (20 seconds
each). Focus on chest, lats, triceps, biceps, quads, glutes, hams, abs, lower back (see p14)
Notes

WEEK 9 WORKOUT A
Incline dumb-bell press
Lie on a bench set at
30-45° with your feet flat
on the floor, your knees bent
at 90° and your core braced.
Hold the dumb-bells
at shoulder height, with
your palms facing forward,
retract your shoulder
blades and press the
weights straight up.
Maintain a natural arch
in your back, there should
just be enough room to slip
a few fingers between your
lower back and the bench.
Lat pull down

With your thighs secured
snugly under the pad, keep
your torso upright and take
a wide grip on the bar.
too far, pull the bar down
to your upper chest, and
squeeze your lats.
Allow the bar to raise
up to the start slowly
and under control.

WEEK 9 WORKOUT A
Squat
Rest the bar on the
Romanian deadlift
Target: hamstrings
and your head up.
with your shoulders
Grip the bar just
outside your hips and
initiate the move by leaning
Allow a slight bend

WEEK 1 WORKOUT A
Leg raise
Target: Lower abdominals
Hang from a bar
using an overhand grip
or elbow straps, hold
try not to swing.
Keep your legs as
straight as you can, use your
abs to draw your legs up.
Hold for a second at the
top of the move then lower
slowly without swinging.
Dorsal raise with shoulder rotation

Target: lower back, upper back
Lie face down on a mat with Squeeze your shoulder blades

your arms held off the floor, out to together and twist your hands back
your sides, palms facing down. so your thumbs point up, hold for a
Use your lower-back muscles second then reverse to the start.
to lift your chest off the mat.

WEEK 9 WORKOUT B
WORKOUT B
Repeat the superset process as laid out in the
previous workout. You’ll work all the muscles of
your upper body with a series of compound moves
that will stimulate maximum muscle growth.
Dip 3 10-12 211 60 secs n/a
High pull 3 10-12 21X 60 secs
Gym ball passing

jackknife 3 10-12 212 60 secs n/a
Good morning 3 10-12 311 60 secs
(20 seconds each). Focus on chest, traps, triceps, abs, lower back (see p14)
Notes

WEEK 9 WORKOUT B
Bench press

knees bent at 90°, your feet flat back. There should be just enough
on the floor and your core braced. room to slip a few fingers between
Bent-over row
and your shoulder
blades retracted.

WEEK 9 WORKOUT B
Dip
Grip parallel bars just
wider than hip width and
keep your body straight.
Keeping your elbows
pointing back, lower
yourself slowly as far
as is comfortable.
Push back up powerfully,
don’t swing your legs
for momentum.
High pull
your knees, lean forward
from the hips, not the
waist, and bend your knees
to initiate the move.
Pull the bar up in front
of you powerfully, rising
up onto your toes to gain
more power and keeping
your elbows high.
Lower the bar in a
controlled manner and

WEEK 9 WORKOUT B
Gym ball passing jackknife
Start with your body flat on the floor and

your feet together, resting on top of the ball.
Brace your core and raise your hips
until your body forms a straight line
from your shoulders to your heels.
Roll the ball towards your backside with your
heels, raising your hips to keep your body straight.
Pause at the top of the movement
and slowly return to the start.
Good morning
Target: lower back, hamstrings
body upright, core braced
and shoulders back.
Rest the bar across the
your neck, with your hands
just outside your shoulders.
Bend forward from
the hips not the waist,
keeping a natural arch
in your back and a slight
bend in your knees.
Push your hips back to
maintain balance and lean
as far forward as the stretch
in your hamstrings will allow.
Don’t let your upper body
move beyond horizontal
to the floor, reverse the
move to the start.

WEEK 9 WORKOUT C
WORKOUT C
In the last of your superset workouts you’ll target your upper
and lower body with opposing movements: pushing and
pulling; squatting and bending; flexion and extension.
Sumo squat 3 10-12 311 60 secs
Gym ball
leg curl 3 12-15 311 60 secs n/a
EZ-bar biceps
curl 3 10-12 311 60 secs
Seated EZ-bar
overhead triceps
extension
3 10-12 311 60 secs
each). Focus on lats, shoulders, quads, hams, adductors, hip flexors, biceps, triceps (see p14)
Notes

WEEK 9 WORKOUT C
Pull-up
Extend your arms
hang straight down
without swinging.
your lats as you do.
Lower slowly
without swinging.
Shoulder press
Target: deltoids
your body upright,
Grip the bar just
wider than shoulder

WEEK 9 WORKOUT C
Sumo squat
Target: quads
Take a wide stance with
your toes pointing out, grip
a dumb-bell by the end.
brace your core and
keep your back upright.
Squat down, keeping
your knees in line with
your toes, until your thighs
are parallel to the floor.
Press back up powerfully.
Gym ball leg curl

Target: hamstrings
Rest your head and shoulders heels, keeping your body straight.
on the floor and your heels on top Pause at the top of the movement
of the ball, your body should be and return slowly to the start.
straight from shoulders to heels.
Raise your hips and drag the ball
towards your backside with your

WEEK 9 WORKOUT C
EZ-bar biceps curl
Target: biceps
shoulders back and
your core muscles
braced for support.
for momentum, stop
Seated EZ-bar overhead triceps extension

Target: triceps
Sit upright on a bench
with your back straight and
Hold an EZ-bar directly
overhead with your wrists
turned in slightly.
Slowly lower the bar
behind your head, keeping
the rest of your body still
and your upper arms as
vertical as possible.
Press the bar back
up powerfully, squeeze
your triceps at the
top of the move.

WEEK 10OLYMPIAN HEIGHTS
WEEK
1
WEEK
2
WEEK
3
his week you’ll
continue with the
all-body workouts,
with the focus on hitting as Breakfast Snack
many muscle groups as 2 rashers bacon, 2 poached 125g full-fat cottage
THU WED TUE MON
you can. And there aren’t eggs, 1 sausage and 2 cheese. 1 apple.
many better ways of doing slices wholemeal toast.
WORKOUT A
that than with Olympic (see p152)
lifts. These exercises
require you to lift a heavy
bar to above your head 4 scrambled eggs with Cereal bar.
CARDIO SESSION
using a series of dynamic Running hill intervals milk on 2 slices wholemeal
moves. Because they are Run up a steep hill or long set toast. 200ml orange juice.
of steps for 1 minute. Jog down
done at speed and use so again slowly. Repeat 7 times.
many muscle groups, their Afterwards run at level 3 for
5 minutes to warm down.
effect is to stimulate a
huge surge of testosterone, 150g lightly fried calf’s liver, 100g hummus with carrot
which is vital in the ½ tin of low-sugar baked and celery sticks.
muscle-building process. WORKOUT B beans and 1 slice
Each workout begins (see p156) wholemeal toast.
with one of these Olympic-
style lifts, and you should
note the ‘X’ on the tempo Scramble 2 egg yolks
guides. This means and 5 whites. Serve on 1 granola bar with 110g
you should perform 2 slices wholemeal toast blueberries, 1tbsp brown
the moves explosively,
REST DAY with tomato ketchup. sugar, 225g low-fat natural
yoghurt, 1 apple, 140ml
but under control.
semi-skimmed milk.
Also note that for many
of the exercises this week Porridge, made with 80g oats, Protein shake with 200ml
the rep count has come 200ml milk and 200ml water, semi-skimmed milk. 1 pear.
FRI
down to 8-10, so be sure WORKOUT C topped with 28g pumpkin

to adjust the resistance (see p160) seeds and 30g apricots.
you use accordingly.
Porridge, made with 80g 1 banana.

SAT
CARDIO SESSION oats, 200ml milk and 200ml

Recovery water, topped with 28g
level 5 for 40 minutes, pumpkin seeds and 30g
maintaining a steady pace apricots. 200ml orange juice.
Mix 50g rolled oats and Place 1 slice ham, cheese and
SUN
6 egg whites with water into 1 pineapple ring on top of 1

a paste. Cook like a pancake slice wholemeal toast, season
REST DAY in a non-stick pan. Serve with curry powder and pepper,
with sugar-free fruit spread. and grill until the cheese is
melted. Glass of orange juice.

4 5 6 7 8 9 10 11 12

2 burgers made with 250g minced 1 pitta with 15g goat’s cheese, ¼ roast chicken with mixed grilled vegetables. Protein shake: blend 3,160
beef, 1 egg. Mixed salad. 15g cheddar and 15g red 33g casein protein, calories,
Leicester. 1 grilled tomato. 150ml milk, 100ml 309g protein,
yoghurt, 1tsp honey and 148g carbs,
148g fat
35g mixed nuts.
Tuna steak with mixed salad 1 slice wholemeal toast 2 pork chops with roasted vegetables Protein shake 2,990
(rocket, spinach, peppers, and peanut butter. and sweet potato wedges. with 200ml semi- calories,
avocado and olives). skimmed milk. 163g protein,
187g carbs,
165g fat
½ roast chicken with salad 50g mixed nuts. 250g fillet steak with mixed grilled vegetables. 300ml milk. 2,947
(beetroot, radish, romaine 1 pear. 1 banana. 1 apple. calories,
lettuce and a few seeds). 298g protein,
175g carbs,
118g fat
1 wholemeal bagel with Raisin and almond Sprinkle a dash of pepper, a squeeze of lemon and 150g strawberries. 2,848
1tbsp peanut butter and snack bar. 2 oranges 1tbsp grated Parmesan over 115g rainbow trout. calories
225g cottage cheese. Place in tinfoil with a chopped onion and cook for 163g protein
20-30 minutes. Stir-fry 200g broccoli florets with a 401g carbs
clove of crushed garlic. Serve with 50g brown rice.
77g fat
2 wholemeal bagels Peanut butter sandwich on 2 turkey fajitas with mixed vegetables and salsa. 75g natural yoghurt 2,950
with smoked salmon wholemeal bread. 1 apple. with 25g mixed nuts. calories,
and cream cheese. 163g protein,
331g carbs,
90g fat
3-egg omelette with chicken 50g mixed nuts. Salmon fillet, 250g steamed vegetables (kale, Protein shake 3,067
and cheese. 50g mixed salad. peas and carrots) and baked sweet potato. with 200ml semi- calories,
skimmed milk. 152g protein,
258g carbs,
110g fat
Stuff 1 wholemeal tortilla A handful of prawns Sushi made with 100g brown 100g cottage cheese 2,950
wrap with 1 grilled chicken with salad leaves. rice, seaweed and salad. with blueberries. calories,
breast and grilled vegetables. 2 kiwi fruits. 180g protein,
310g carbs,
110g fat

WEEK 10 WO RK OU T A
WORKOUT A
The clean and press in this workout should be
performed with dynamic movements that can put
a lot of strain on your body, so be sure to warm up
thoroughly before you start. Practise the movement with
an empty bar before adding the appropriate weight.
Clean and press

3 8-10 31X 60 secs
Cable row
3 8-10 311 60 secs
Lunge 2 8 211 60 secs

each leg
Dumb-bell
bench press 3 8-10 311 60 secs
Front/lateral
raise 3 10-12 311 60 secs
Medicine ball
leg drop 3 10-12 312 60 secs
(20 seconds each). Focus on traps, shoulders, quads, hams, adductors, chest, triceps, abs (see p14)
Notes

WEEK 10 WORKOUT A
Clean and press
Stand with your feet shoulder Pull the bar up in front of you flipping it onto your fingers and
width apart, your back straight, powerfully, rising up onto your catching it on top of your chest.
shoulders back and core braced. toes to gain more power and Drive up from your knees and
Grip the bar just outside your knees, keeping your elbows high. press the bar directly overhead.
lean forward from the hips, not the waist, Bend your knees to duck Lower the bar in a controlled
and bend your knees to initiate the move. under the bar at its highest point, manner and return to the start.
Cable row
in your knees, your
Take a neutral grip on the
Keeping upper body
controlled manner.

WEEK 10 WO RK OU T A
Lunge
Target: quads, hamstrings
core braced and your feet
to return to the start.

Lie on a bench with your knees bent Brace your core muscles and, without
at 90° and your feet flat on the ground, arching your back, press the weights
holding dumb-bells at chest level. straight up, then slowly lower.

WEEK 10 WORKOUT A
Front/lateral raise
Target: front and middle deltoids
Using light dumb-bells
hold one by your side
and the other in front of
you, palms facing in.
Keeping your arms
straight, lift to the side and
the front simultaneously
without swinging your
body for momentum.
Stop lifting at shoulder
height and hold for a
moment before lowering
slowly and alternating sides.
Medicine ball leg drop

Target: abdominals, hips, adductors
Lie on your back with your head Lower as slowly as you can,
and shoulders on the floor and your stopping before you touch the
arms flat on the floor for balance. floor, then return to the start.
Grip a medicine ball between
your feet with your legs up in the air.

WEEK 10 WO RK OU T B
WORKOUT B
The snatch is one of the hardest moves to get right.
It requires good core stability and flexibility in
the shoulder, knee and hip joints. Warm up these
joints thoroughly and practise the move with light
weights first. Only add the resistance gradually
until you find the weight you can manage.
Snatch 3 8-10 31X 60 secs
Cable lateral
lunge 3 8 311 60 secs
each side
Chin-up 3 6-10 311 60 secs n/a

Seated dumb-
bell shoulder
press
3 8-10 311 60 secs
Weighted
bench dip 3 8-10 211 60 secs n/a
Seated Russian
twist 3 8 101 60 secs
each side
each). Focus on traps, shoulders, quads, hams, glutes, chest, lats, triceps, lower back (see p14)
Notes

WEEK 10 WORKOUT B
Snatch
Start in a deadlift position Lift the bar powerfully, rising up a natural arch in your back.
with the bar off the floor. onto your toes to gain more power Stand up straight with the bar
Ensure you keep your back and keeping your elbows high. overhead, lower the bar to the
flat, your shoulders retracted Duck beneath the bar to ‘catch’ start in a controlled manner.
and your core braced. it with straight arms, maintaining
Cable lateral lunge

Target: adductors, quads, glutes
Stand side-on to
a low cable with your
torso upright.
Step sideways towards
the cable, lowering onto
the leading leg while
keeping your knee in
line with your foot.
Stay facing forward,
keeping your torso upright,
and push back up to
your starting position.

WEEK 10 WO RK OU T B
Chin-up
Target: biceps, lats
Grasp the bar with an
underhand grip, hands
Lower until your arms
are fully extended, cross
your legs behind you
and try not to swing.
Pull up until your
chin is over the bar and
squeeze your biceps hard
at the top of the move.
Lower slowly to the
start without swinging.
Seated dumb-bell shoulder press

Target: deltoids
Sit on a bench with your
lower back and shoulders
pressed against the pad.
Keeping your feet flat
on the floor, hold the
dumb-bells at shoulder
height with your elbows
out to the sides.
Press the weights
directly overhead but
don’t let them touch at
the top. Lower slowly.
Keep your core
braced throughout and

WEEK 10 WORKOUT B
Weighted bench dip
Target: triceps
Grip the edge of
the bench with your
hands facing forward.
Place your feet on a
bench of the same height
with your legs straight,
your feet together and a
weight plate on your lap.
Keeping your back
upright, lower your body
straight down, keeping your
elbows pointing back, then
press back up powerfully.
Seated Russian twist

Target: obliques, core
Sit with your body held at Twist your torso to one side, then
around 45° to the floor, look forward to the other, using your abs to control
and keep your back straight. the movement of the dumb-bell.
Bend your knees at 45° Maintain the angle of your
and hold a dumb-bell in both upper body to the floor and stay
hands at arm’s length. looking forward throughout.

WEEK 10 WO RK OU T C
WORKOUT C
The clean and jerk is perhaps the most classic Olympic
lift, offering a full-body workout in itself. Once again, take
the time to warm up properly and practise the exercise
before attempting it with a loaded bar. Aim to keep your
core muscles activated during each part of the move.
Clean and jerk 3 8-10 31X 60 secs
Dumb-bell
pullover 3 8-10 311 60 secs
Front squat 3 8-10 311 60 secs
Shrug 3 8-10 211 60 secs
EZ-bar
preacher curl 3 8-10 311 60 secs
Modified V-sit 3 10-12 211 60 secs n/a
each). Focus on traps, shoulders, quads, hams, glutes, lats, triceps, biceps, abs (see p14)
Notes

Clean and jerk
Start in a deadlift
position, ensure you
keep your back flat, your
your core braced.
Lift the bar powerfully,
rising up onto your toes
to gain more power and
keeping your elbows high.
Bend your knees to
duck under the bar at its
highest point, flipping it onto
your fingers and catching
it on top of your chest.
Stand up straight and
steady yourself then drop
into a lunge and press the
bar overhead simultaneously.
Stand up straight then
lower the bar in a controlled
manner, return to the start.
Dumb-bell pullover
Target: pecs, lats
Support your head and shoulders Keeping a slight bend in your elbows,
on a bench with a dumb-bell in slowly lower the weight behind your head.
both hands over your chest. Pull the weight back to the start
Your feet should be flat on the using your chest muscles, avoid arching
ground, your core engaged and your your back to aid the movement.
body straight from head to knees.

WEEK 10 WO RK OU T C
Front squat
Rest the bar on the front
of your shoulders, gripping
it with your fingertips.
Keep your elbows high,
maintain a natural arch in
your back and look forward
Shrug
Target: upper traps
shoulders back, grip the bar
just outside your thighs.
Without letting your
elbows bend, raise your
shoulders straight up and
hold for 1-2 seconds.

WEEK 10 WORKOUT C
EZ-bar preacher curl
Target: biceps
Sit at a preacher
bench with it under your
armpits and your elbows
resting on the pad.
Hold an EZ-bar with
your wrists turned inwards
slightly, keeping a slight
bend in your elbows
at the lowest point.
Without lifting your
elbows off the pad,
curl the bar up towards
your shoulders.
Squeeze your biceps at
the top of the move, then
slowly lower the weight.
Modified V-sit
Lie on a mat with your arms your knees into your chest.
by your sides, your feet raised Balance on your bum at the
and your legs straight. top of the move before reversing
Sit up, bringing your lower the move in a controlled manner.
back off the mat, and draw

WEEK 11CLUSTER POWER
WEEK
1
WEEK
2
WEEK
3
O TRAINING PLAN MEAL PLAN
nly two weeks to
go and there’s no
drop off just yet.
This week you’ll use the Breakfast Snack
power of cluster sets to 4 hard-boiled eggs on 2 slices Strawberry smoothie: blend
THU WED TUE MON
fire up your muscles. This of toast. 20 strawberries, 50g

is how it works. Most oats, 350ml milk,
WORKOUT A
people go to the gym and (see p166) 1tbsp flaxseed oil.
knock out three sets of ten
reps, resting for a minute
or so, before moving on Porridge, made Handful of nuts.
to the next exercise. With CARDIO SESSION with 80g oats, 200ml milk and
200-metre sprints
clusters, you take the same 4 minutes warm-up – level 3 200ml water, topped with 1tsp
weight you would normally Run 200 metres – level 10 x7 honey, 1tsp flaked almonds
Walk slowly back and a handful of dried fruit.
use, but only do four reps, 4 minutes warm down – level 3
rest for ten seconds and
do another four reps. 120g muesli with milk Protein shake: blend 360ml
Five of these mini sets and 50g dried fruit. water, 3 scoops vanilla protein
makes one cluster. Do WORKOUT B powder, 10 strawberries
three clusters and you’ll (see p170) and 1tbsp flaxseed oil.
have done double your
normal number of reps
without hitting failure. Porridge, made with 80g Peanut butter on 2 slices
Of course, this is an oats, 200ml milk and 200ml wholemeal toast.
intense way of training so water, topped with 1tsp
it’s not for every exercise
REST DAY honey, 1tsp flaked almonds.
or even every workout.
You’ll do one cluster per
workout for this week only. 150g kippers with 100g natural yoghurt
All the other exercises 2 slices of wholemeal with 50g mixed nuts.
FRI
should be done as normal. WORKOUT C toast. 200ml apple juice.

(see p174)
60g muesli with natural 2 rice cakes with

SAT
CARDIO SESSION yoghurt, blueberries peanut butter.

Recovery and raspberries.
60g muesli with natural Peanut butter sandwich

SUN
yoghurt, 1 chopped apple on wholemeal bread.

and pumpkin seeds.
REST DAY 200ml orange juice.

4 5 6 7 8 9 10 11 12

Salmon, cucumber and Protein shake: blend 360ml Chicken curry made with 200g 1 pear and a 3,320
mayonnaise sandwich. water, 3 scoops vanilla protein chicken. 85g brown rice. handful of seeds. calories
powder, 10 strawberries 197g protein
and 1tbsp flaxseed oil. 253g carbs
99g fat
Turkey and cheese baguette. 125g hummus with 10g carrots, Spaghetti bolognese, made with 200g minced 200ml of milk. 3,212
1 pot of natural yoghurt. 20g celery and 25g peppers. beef. 75g dried spaghetti. Green side salad. calories
199g protein
430g carbs
115g fat
Chicken and mushroom pasta. Apple and 10 almonds. 300g lean roast beef, 300g potatoes, 100g veg Pot of natural yogurt 3,569
calories
245g protein
385g carbs
94g fat
Steak and cheese 3 celery sticks, 2 carrots 2 jacket potatoes with cottage 200ml of milk. 3,015
wholemeal baguette. and 50g hummus. cheese and tuna. Side salad. calories,
117g protein,
332g carbs,
138g fat
Spanish omelette using 1 chopped banana and 2 Cajun chicken breasts with 85g Protein shake made 2,975
4 eggs, potatoes, peppers 25g pumpkin seeds. brown rice and vegetables. 40g 70% with 200ml semi- calories,
and onions. Side salad. cocoa dark organic chocolate. skimmed milk. 130g protein
291g carbs
114g fat
Steak and cheese 50g beef jerky. 1 apple. ½ pepperoni pizza 50g mixed nuts 2,912
wholemeal baguette. with salad. 2 and seeds. calories
pancakes with 156g protein
vanilla ice cream. 349g carbs
103g fat
Grilled chicken with couscous, Nectarine smoothie: blend Roast beef with 5 roast potatoes, carrots, 200ml vanilla 2,989
peppers, courgettes, carrots, 50ml apple juice, 1 nectarine, broccoli, cauliflower, peas and parsnips. ice cream. calories
onions, pine nuts and apricots. ½ punnet of raspberries, 1tsp 149g protein
honey and 100ml natural 297g carbs
yoghurt. Cereal bar.
117g fat

WEEK 1 1 WORKOUT A
WORKOUT A
This workout will hit muscle groups right across your
body. Watch out for the cluster sets on the deadlift:
each cluster is five mini-sets of four reps with only ten
seconds rest between each. Use a weight that you
would normally pick to do three sets of tens reps.
Cluster deadlift 3 4 311 60 secs

clusters
Lunge to press 3 5 211 60 secs

each leg
Reverse grip
triceps extension 3 8-10 311 60 secs
Weighted crunch 3 8-10 311 60 secs
Gym ball
press-up 3 10-12 311 60 secs n/a
(20 seconds each). Focus on quads, hams, glutes, traps, lats, shoulders, triceps, abs (see p14)
Notes

WEEK 11 WORKOUT A
Cluster deadlift
or alternate grip.
Ensure you keep
your core braced.
your hips forward.
Lunge to press
Target: quads, glutes, hamstrings, shoulders, triceps
feet apart and your toes
facing forward, keep your
core braced throughout.
Hold the dumb-bells at
shoulder level with your
palms facing forward.
arch in your spine, press the
weights directly overhead.
to return to the start while
lowering the weights.

WEEK 1 1 WORKOUT A
Pull-up
Extend your arms
hang straight down
without swinging.
your lats as you rise.
Lower slowly
without swinging.
Reverse grip triceps extension

Target: triceps
Lie on a bench with your core braced, Without arching your back, lower
knees bent at 90° and feet flat on the ground. the bar slowly behind your head while
Hold the EZ-bar over your head, keeping your upper arms vertical.
not your chest, with an underhand Reverse the motion to press the bar back up,
grip, wrists turned in slightly. squeezing your triceps at the top of the move.

WEEK 11 WORKOUT A
Weighted crunch
Lie with your feet flat on the floor, with the mat, contract your abs to lift
knees bent at 90° and head off the mat. your shoulders off the mat, curling
Hold a dumb-bell or weight your chest towards your knees.
plate to your chest. Pause at the top of the move, squeeze
Keeping your lower back in contact your abs and lower slowly to the start.
Gym ball press-up

Brace your core to keep your body Slowly lower your body towards
in a straight line from head to heels. the ball, controlling any wobbling,
Grip the sides of the ball with your then press up powerfully.
hands roughly in line with your shoulders.

WEEK 1 1 WORKOUT B
WORKOUT B
In this workout you’ll use a Smith machine to perform
your bench press clusters. This will help you to
stick to your ten-second rest periods without having
to rack and unrack a barbell, as you would with
a standard bench press. For each cluster do four
reps, rest for ten seconds and repeat five times.
Cluster Smith
machine press
3 4 311 60 secs
clusters
Cable woodchop 3 10 311 60 secs

each side
High pull
3 8-10 31X 60 secs
Split squat 3 6 311 60 secs

each leg
Barbell rollout 3 8-10 311 60 secs n/a
Barbell curl 3 8-10 311 60 secs
(20 seconds each). Focus on chest, quads, hams, glutes, traps, biceps, abs (see p14)
Notes

WEEK 11 WORKOUT B
Cluster Smith machine press
Position the bench so the bar and lower the bar to your chest
is directly over your chest. slowly then press up powerfully.
Lie with your knees bent at 90°, your Maintain a natural arch in your back
feet flat on the floor and your core braced. throughout. There should be just enough
Grip the bar wider than shoulder room to slip a few fingers between
width, retract your shoulder blades your lower back and the bench.
Cable woodchop
Target: abdominals, core
Stand side-on to a
high cable, turn your torso
towards it and grip the
handle with both hands.
Keeping your arms
as straight as possible,
use your core muscles
to draw the cable down
and across your body.
Reverse the motion
under control to the start.

WEEK 1 1 WORKOUT B
High pull
Stand with your feet shoulder width apart, your Pull the bar up in front of you powerfully,
back straight, shoulders back and core braced. rising up onto your toes to gain more power
Grip the bar just outside your knees, lean and keeping your elbows high.
forward from the hips, not the waist, and Lower the bar in a controlled
bend your knees to initiate the move. manner and return to the start.
Split squat
Target: quads, hamstrings, glutes
with both feet facing
forward, back upright
and core braced.
Sink down until your
back knee almost touches
the floor and your front
knee bends to 90°.

WEEK 11 WORKOUT B
Barbell rollout
Target: core, lower back
Start with the barbell directly form, then reverse the move.
beneath your shoulders, gripping it Use your abdominals to
just wider than shoulder width apart. control the movement, making
Keeping your back and your it slow and deliberate.
arms straight throughout, roll
the bar as far out as you can
before you feel you might break
Barbell curl
Target: biceps
shoulders back and
your core muscles
braced for support.
Grip the bar just
outside your hips and
keep your elbows tucked
into your sides with a
slight bend in them.
for momentum, stop

WEEK 1 1 WORKOUT C
WORKOUT C
As in the previous workout you’ll use the Smith
machine to manage your cluster sets, only this time
you’ll be doing squats instead of bench presses.
Pick a weight that you would normally use to do
three sets of ten, then do five sets of four with just
ten seconds’ rest in between. That’s one cluster.
Cluster Smith
squat
3 4 311 60 secs
clusters
Romanian
deadlift to row 3 8-10 311 60 secs
Arnold press 3 8-10 311 60 secs
Incline dumb-
bell flye 3 8-10 311 60 secs
Close grip lat pull
down to triceps
press down
3 8-10 311 60 secs
Raised side
plank 2 6 212 60 secs n/a
each side
each). Focus on quads, hams, glutes, traps, chest, shoulders, triceps, lower back (see p14)
Notes

WEEK 11 WORKOUT C
Cluster Smith squat
Place your feet
and slightly in front of
your body to put more
emphasis on your quads.
Rest the bar on the
not your neck, and keep
your elbows back.
Look forward, brace
your core and unlock
the bar from the rack.
arch in your back, lower
Push back up
through your heels.
Romanian deadlift to row

Target: hamstrings, glutes, core, back, arms
Stand with your feet shoulder width from the hips rather than the waist. Keep your torso still and pull the bar
apart, keep looking forward, with your Allow a slight bend in your up to your abdomen, squeezing your
shoulders back and core braced. knees, keep your back straight shoulder blades together at the top.
Grip the bar just outside your hips and push your hips back as the
and initiate the move by leaning forward bar travels down your shins.

WEEK 1 1 WORKOUT C
Arnold press
Target: deltoids
Sit on a bench with

your lower back and
shoulders pressed against
the pad, keep your feet
flat on the floor.
Hold the dumb-
bells at shoulder height,
palms facing in and
elbows to the front.
As you press the weights
your palms so that they
finish facing forward.
Reverse the motion
back to the start.
Incline dumb-bell flye

Target: pecs
Lie on a bench set
at 30-45° with your
feet flat on the floor.
Hold the dumb-bells
directly over your chest
with your palms facing
each other, keeping a slight
bend in your elbows.
Without arching your
back, lower the dumb-bells
in an arc out to the sides
as far as is comfortable.
Use your pectoral
muscles to reverse the
movement back to the start.

WEEK 11 WORKOUT C
Close grip lat pull down to triceps press down
Target: lats, traps, rhomboids, triceps
Grip a short bar with your pull your elbows into your sides.
palms facing away from you. Press the bar down without moving
Keeping your body upright, your elbows or upper arms.
retract your shoulder blades and Reverse the motion in a controlled manner.
Raised side plank

With your elbow positioned go beyond vertical.

directly below your shoulder, Hold this position for a count
hold your body in a straight of two before lowering slowly.
line from head to heels.
Lift your free arm and
leg but don’t let the arm

WEEK 12 JUMP TO IT
WEEK
1
WEEK
2
WEEK
3
ou’ve made it to
the final week!
Congratulations.
To finish off, we’ll be Breakfast Snack
introducing plyometrics to 4 scrambled eggs with 1 small pot of natural
THU WED TUE MON
your workouts. These are 100g smoked salmon. 2 yoghurt. 300g almonds
exercises that require you slices wholemeal toast. and mixed dried fruit.
WORKOUT A
to place the muscle under (see p180)
tension before performing
the concentric part of the
move explosively, such 120g muesli with 50g 1 slice bread with peanut
CARDIO SESSION
as jumping off the floor. 24-minute running dried fruit. 250ml milk. butter. 1 apple.
This hits your fast-twitch intervals
muscle fibres – the ones 2 minutes fast – level 7 x4
with the most potential 2 minutes slow – level 4
for growth. It will also
get your heart pumping, 120g muesli with 50g Protein shake: blend 360ml
to stoke your fat-burning dried fruit. 250ml milk. water, 3 scoops vanilla protein
furnaces. By the time WORKOUT B powder, 10 strawberries and
you finish this week, (see p184) 1tbsp flaxseed oil.
you should be feeling
stronger, faster and fitter
– with a body that you 4 hard-boiled Strawberry smoothie:
are proud to show off. eggs on 2 slices blend 20 strawberries,
toast. Handful 50g oats, 350ml milk,
REST DAY of dried fruit. 1tbsp flaxseed oil.
3 poached eggs on 2 55g beef jerky. 1 apple.

slices wholemeal toast.
FRI
WORKOUT C
(see p188)
Porridge, made with 80g Peanut butter on

SAT
CARDIO SESSION oats, 200ml milk and 200ml wholemeal toast.

Recovery water, topped with 1tsp
level 5 for 40 minutes, honey, 1tsp flaked almonds.
50g muesli with apricots 1 cereal bar. 1 orange.

SUN
and semi-skimmed milk.

WELL-EARNED
REST DAY

4 5 6 7 8 9 10 11 12

1 jacket potato with 200g tuna and 1 slices of toast with 300g chicken, 200g rice and stir-fried vegetables. 1 slice of bread with 3,337
½ tin of sweetcorn. 1 banana. peanut butter. peanut butter. calories,
131g protein,
163g carbs,
49g fat
Spanish omelette made 1 slice of bread with ½ meat pizza with avocado and feta 1 protein bar. 3,380
with 5 egg whites, peanut butter. salad ( ½ avocado, 75g feta and 1 tomato) calories
½ potato, ½ red pepper, dressed with 1tbsp balsamic vinegar. 118g protein
½ onion and ½ tomato. 268g carbs
110g fat
Chicken and mushroom pasta. 1 small pot of natural yoghurt. 300g lean roast beef, 300g potatoes, 10 almonds. 3,569
100g mixed vegetables. calories,
245g protein,
385g carbs,
94g fat
Salmon, cucumber and Protein shake: blend 360ml Chicken bhuna curry with 85g brown rice. 1 pear. 3,320
mayonnaise sandwich. water, 3 scoops vanilla protein calories,
powder, 10 strawberries 197g protein,
and 1tbsp flaxseed oil. 253g carbs,
99g fat
120g smoked salmon 75g natural organic Beef tacos (200g lean minced beef, ½ packet Coconut smoothie: blend 2,953
with spinach, cucumber, yoghurt with 25g muesli, of taco spice mix, 1tbsp low-fat cheddar and 100ml coconut milk, calories
and mixed salad leaves. 60g strawberries and 1tbsp salsa). Serve with a green salad. 50ml orange juice, 191g protein
2 wholemeal pitta breads. 20g hazelnuts. ½ pineapple, 1 banana, 255g carbs
75ml semi-skimmed
136g fat
milk and 1tbsp oats.
Steak and cheese 3 celery sticks, 2 carrots and 2 jacket potatoes with cottage Peanut butter on 3,015
wholemeal baguette. 50g hummus. 200ml milk. cheese and tuna. Side salad. wholemeal toast. calories,
117g protein,
332g carbs,
138g fat
2 jacket potatoes with Peanut butter on 2 slices Turkey stir-fry with peppers, mushrooms, 1 cereal bar. 2,950
tuna and mayonnaise. of wholemeal toast. onions and courgettes. 1 pint of lager. calories
250ml cranberry juice. 111g protein
324g carbs
67g fat

WEEK 12 WORKOUT A
WORKOUT A
Aim to perform these exercises with fast, dynamic
moves. However, be sure not to compromise good
form for speed. You’ll need to keep your core muscles
tight to stabilise your body during the exercises.
Clap press-up 3 6-8 21X 60 secs n/a
Step up and jump 3 6-8 21X 60 secs n/a

each leg
Medicine ball
throw downs 3 8 21X 60 secs
each side
Hang clean 3 8-10 31X 60 secs
Split squat to
one-arm row 3 10 311 60 secs
each side
Shoulder press
with rotation 3 5 311 60 secs
each side
each). Focus on chest, triceps, quads, hams, glutes, traps, shoulders, abs, lower back (see p14)
Notes

WEEK 12 WORKOUT A
Clap press-up
Position your hands just Push up so you leave

wider than shoulder width apart the floor, clap, and go
and keep your body straight. straight into the next rep.
Lower into a press-up,
ensuring your elbows stay back.
Step up and jump

Target: glutes, quads, hamstrings
Using a bench no
higher than knee height,
keep your back upright
and look forward.
Place one foot on
the bench and push
off it powerfully to
jump into the air.
Land safely on the floor
and re-set before repeating.

WEEK 12 WORKOUT A
Medicine ball throw downs
Target: obliques
Stand with the ball
held over your head, back
straight and core engaged.
Throw the ball down
hard to the side, catch
it on the bounce and
repeat to the other side.
Hang clean
Stand with your feet shoulder bend your knees to initiate the move. its highest point, flipping it onto your fingers
width apart, your back straight, Pull the bar up in front of you powerfully, and catching it on top of your chest.
shoulders back and core braced. rising up onto your toes to gain more Stand up straight and reset
Grip the bar just outside your knees, lean power and keeping your elbows high. the bar before repeating.
forward from the hips, not the waist, and Bend your knees to duck under the bar at

WEEK 12 WORKOUT A
a low cable handle.
Turn your body
your core braced.
Without moving your
Shoulder press with rotation

Target: deltoids, core
your body upright,
Grip the bar just
wider than shoulder
As you press the bar
your body to the side,
using your core muscles
to control the motion.
Slowly return to the
start, alternate sides
with each rep.

WEEK 12 WORKOUT B
WORKOUT B
Only two more workouts to go! As with the previous
workout, these exercises should be performed
explosively while maintaining good form. It’s
worth practising the moves with light weights (or
no weights) before starting your sets, just to get
your body prepared for the work to come.
Jump squat 3 8-10 21X 60 secs
Ballistic
bench press 3 8-10 31X 60 secs
One-arm dumb-
bell snatch 3 6-8 31X 60 secs
each arm
Bent-over flye 3 8-10 311 60 secs
Jackknife 3 8-10 31X 60 secs n/a

Cable split squat
to overhead 3 8 311 60 secs
press each side
each). Focus on quads, hams, glutes, chest, triceps, traps, shoulders, abs, lower back (see p14)
Notes

WEEK 12 WORKOUT B
Jump squat
Rest a light barbell on
the back of your shoulders,
keeping your knees in
line with your feet, then
push back up explosively
to jump off the ground.
Ballistic bench press

Lie on the bench with your knees with your shoulder blades retracted. your lower back and the bench.
bent at 90°, your feet flat on the Maintain a natural arch in your Lower the bar to your chest slowly then
floor and your core braced. back, there should just be enough press it up quickly but under control.
Grip the bar wider than shoulder width, room to slip a few fingers between

WEEK 12 WORKOUT B
One-arm dumb-bell snatch
Target: hamstrings, glutes, calves, back, shoulders, arms
Start in a deadlift position, holding one Lift the weight in front of you powerfully, rising up onto
dumb-bell between your legs. your toes to gain more power and keeping your elbow high.
Ensure you keep your back flat, your core Squat beneath the weight at its highest point to
braced and your shoulders square. catch it with a straight arm then stand up straight.
Bent-over flye
and your shoulder
blades retracted.
Keeping a slight bend
in your elbows, raise the
weights straight out to
the sides without moving
your upper body.
Squeeze your shoulder
blades at the top of the
movement and lower slowly.

WEEK 12 WORKOUT B
Jackknife
Target: abdominals
Start with your arms behind your head, held off the
floor, and your feet together, also off the floor.
Contract your abs to bring your arms and legs up to meet
above your stomach, keep your legs as straight as you can.
Squeeze your abs hard at the top of the
move and slowly lower to the start.
Cable split squat to overhead press

Target: quads, glutes, hamstrings, core, pecs, shoulders
Start in a lunge position,
facing away from a low
cable, with your right leg
forward and your left hand
gripping the handle.
Twist your torso
your core braced.
Without moving your
feet, stand up, pressing
the handle upwards at 45°
while turning your body
away from the cable.

WEEK 12 WORKOUT C
WORKOUT C
This is it! The last workout. Make it a good one.
Once again you should perform the exercises
with fast, dynamic movements while still ensuring
that you maintain good form at all times.
Medicine ball
sledgehammer 3 10-12 X0X 60 secs
T press-up 3 6 21X 60 secs

each side
Jumping lunge 3 6 21X 60 secs n/a

each side
Inverted row 3 10-12 311 60 secs n/a
Woodchop lunge 3 8 21X 60 secs

each side
each). Focus on quads, hams, glutes, chest, triceps, lats, biceps, shoulders, abs, lower back (see p14)
Notes

WEEK 12 WORKOUT C
Medicine ball sledgehammer
Target: whole body
Stand straight with
a medicine ball held
above your head and
brace your core.
Bring the ball down
powerfully through your
legs, bending at the
knees and hips and
keeping your back flat.
Reverse the motion
and return to the start.
T press-up
Target: chest, shoulders, arms, core
Grip the dumb-bells with straight Push up powerfully and twist your
wrists, directly below your shoulders. body, rolling onto the sides of your feet
Position your feet shoulder width while keeping your body straight.
apart and don’t let your hips sag. Raise the dumb-bell overhead
Keep your body in a straight line and with a straight arm, return to the
your elbows tucked into your sides. start and repeat on the other side.

WEEK 12 WORKOUT C
Jumping lunge
Start in a lunge position, feet facing height, and swap leg positions in mid air.
forward, back knee almost touching the floor Land in another lunge and go
and your front knee over your front foot. straight into the next jump.
Jump up, raise your hands to gain
Inverted row
Hang from a bar set to thigh height with your heels resting
on the ground and your body straight from head to heels.
Pull your chest up to the bar and squeeze your shoulder
blades together, return slowly to the start position.

WEEK 12 WORKOUT C
Woodchop lunge
Target: abdominals, lower back, core, quads, glutes, hamstrings, shoulders
Stand up straight
holding a dumb-bell in both
hands over one shoulder.
Step forward into a lunge
and chop the weight down
and across your body.
Be careful to keep
your back straight, your
feet pointing forwards
and your front knee
over your front foot.
Bicycles
Target: abdominals
Start with your fingers by your temples, crunch up to bring your

right elbow to your left knee while extending your right leg.
Twist your torso to the other side as you crunch your left
elbow to your right knee and extend your left leg.
Perform this movement in a quick but controlled
manner, being careful not to strain your neck.

THE FINAL WORD
Congratulations!
You’ve made it to the end
of the Body Challenge…
A
fter 12 weeks of hard training and good eating
you should be looking and feeling better than
ever before. So where do you go from here?
To maintain the body you’ve built, you’ll need to
continue to exercise regularly and watch what you
eat. That doesn’t mean that you can’t treat yourself –
we all need a blow-out now and then – but try to keep
these tips in mind to keep your body in great shape.
✪ Make treats for treat-time only

A tub of ice cream or a double pepperoni
pizza isn’t going to derail all your good work – if you
have them occasionally. Aim to make most of your
meals unprocessed, high in protein, low in saturated
fat and with a good range of fruit and veg.
✪ Limit your booze intake

They don’t call it a beer belly for nothing. Alcohol is
the quickest way to pile on the pounds, so don’t celebrate
a good session at the gym with a visit to the pub.
✪ Make exercise regular

It’s better to do three short sessions a week
than one monster workout. Find a way to fit exercise
around your daily schedule, then it won’t feel like
it’s eating into valuable social or family time.
✪ Keep mixing it up
This programme has given you a wide
selection of exercises for all body parts. Use these
and others (look out for more in Men’s Fitness
magazine every month) to create your own workouts
and challenge your muscles in new ways.
✪ Keep upping the ante

Every four or five weeks aim to lift 5-10 per cent more
weight than you have been, or increase the intensity of
your cardio sessions. This will keep your body adapting to
new stresses, making you fitter and stronger all the time.
✪ Have fun
The exercise regime you stick with is the one
you enjoy. Listen to music, rope in your friends, enter
a race or competition – anything that helps you to
see your training as fun rather than a chore.

100s
magazine
BODY CHALLENGE
of exercises to
S build every part
tart now, and in 12 weeks you
can have the lean, strong body
you’ve always wanted.
The Body Challenge takes you step by step
of your body
through the training and nutrition that will
give you the best possible results.
There are no fads or gimmicks, just sound

scientific principles. And it doesn’t matter Big
if you’ve never exercised before – the Body arms
Challenge works for everyone.
Add lean muscle

and burn fat Hard
abs
No session takes
more than 45
minutes
Powerful
Tasty meals and chest
snacks
See fast, lasting

results Broad
shoulders
Solid
legs
£9.99

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Lose your belly

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Additional text Lucy Miller, Ben Bradbury

For more information on Men’s Fitness magazine, go to www.mensfitnessmagazine.co.uk.

Take the challenge

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Reveal your hidden six-pack

Feel healthy and energised

Train for no more than 45 minutes a day

All workouts and meals planned for you

Perfect for beginners or experienced gym-goers

No fad diets or extreme training methods

See great results in just 12 weeks

Men’s Fitness Body Challenge 7

8 Men’s Fitness Body Challenge

Men’s Fitness Body Challenge 9

Sets and reps Core Tempo

1-3 Easy, up to a gentle pace

10 Men’s Fitness Body Challenge

Pectorals (pecs) Deltoids (delts) Trapezius (traps)

Men’s Fitness Body Challenge 11

12 Men’s Fitness Body Challenge

Dynamic stretches: 10 reps of each

Lunge with reverse flye Lateral lunge with twist

Alternating split deadlift Squat to overhead reach

Men’s Fitness Body Challenge 13

Static stretches: hold each for 20-30 seconds

Adductors Glutes Lower back

14 Men’s Fitness Body Challenge

Chest Traps Triceps Biceps

Men’s Fitness Body Challenge 15

Make every rep count

Stay positive Keep your core tight Don’t forget to breathe

Get some balance

16 Men’s Fitness Body Challenge

Mind your manners

Try something new

Get your rest

Men’s Fitness Body Challenge 17

Eat for a better body

Eat the right stuff

18 Men’s Fitness Body Challenge

Men’s Fitness Body Challenge 19

20 Men’s Fitness Body Challenge

WHAT YOU’LL NEED

WHY YOU SHOULD HAVE IT

Men’s Fitness Body Challenge 21

Honey and ham baguette

WHY YOU SHOULD HAVE IT

22 Men’s Fitness Body Challenge

WHAT YOU’LL NEED TO MAKE

Men’s Fitness Body Challenge 23

weights you need to and 5 whites. Serve on blueberries, 225g low-fat

movements controlled. If WORKOUT C 1 sliced tomato. 250ml 1tbsp honey and

1 plain bagel with 1 apple. 33g cereal bar.

CARDIO SESSION 5 scrambled egg whites