8-week programme · Instant download
Lean Start: 8-Week Fat Loss & Muscle Programme
The plan for anyone who wants to lose fat, get stronger and finally stick with the gym, in 3 sessions a week.
Buy now · £12.99Who it's for
- Beginners, or anyone returning after time off
- You have gym access and can train 3 days a week for about an hour
- You want to lose fat and build muscle, not compete in bodybuilding
Probably not for you if
- You've trained consistently for 2+ years (you'll want a more advanced split)
- You only train at home (a home dumbbell version is on the way)
What's inside
| Section | What you get |
|---|---|
| The weekly schedule | Alternating Workout A and B, 3 days a week, with learn, build, deload and push phases |
| Two full-body workouts | Exercises, sets, reps, rest and effort targets, plus an 8-minute warm-up |
| Progression rules | Double progression, worked examples and what to do if you stall |
| Exercise swaps | Two alternatives for every exercise |
| Technique cues | Simple form cues for every main lift |
| Nutrition setup | Calorie and protein targets with worked examples, or a no-counting plate method |
| Check-ins | Weekly review and exactly how to adjust |
| Tracker | Training log and weekly check-in spreadsheet (Excel / Google Sheets) |
What to expect, honestly
A sustainable rate of fat loss is roughly 0.5–1% of body weight a week. Beginners usually add weight to most lifts every week or two at first. Muscle builds slowly, so expect to look tighter and more defined after 8 weeks, not dramatically bigger. Results vary from person to person and aren't guaranteed. Consistency is what moves the needle.
General fitness information for healthy adults, not medical advice. If you have a medical condition, injury, are pregnant or take medication that affects your heart rate, blood pressure or blood sugar, speak to your GP first.
Questions
How do I get it?
Straight after payment you'll get an email with download links for the PDF and the tracker. Links work 5 times and last 7 days, so save the files to your phone or computer.
What format is it?
A PDF that works on any phone, tablet or computer, plus an .xlsx tracker that opens in Excel, Google Sheets or Numbers.
Can I get a refund?
Because it's an instant download, you agree to immediate access at checkout, which means the usual 14-day cancellation right no longer applies once the download starts. If a file is faulty or won't open, we'll fix it or refund you. See delivery & refunds.