TRANSFORM YOU BODY IN 8 WEEKS
JDP Top Trainer Jackson Hinch gives you the ultimate plan to transform your body in 8 weeks.
Are you where you what to be right now? Performance wise are you happy with how you perform? Physique wise are you happy with how you look? If you are, that’s great. If not, how quickly do you think you can make drastic changes to your physique and performance? What if I told eight weeks is all you need.. Male or Female, Weak or Strong, Too Skinny or Overweight. You can make vast improvements in as little as eight weeks, create lasting habits diet wise and great in roads in terms of what you can lift.
Where do we begin then? In a nutshell, training is the stimulus that tells your body to change. Without a strong enough message to adapt your body will not change. Your body wants to remain in homeostasis, remain the same consistently, so you are really fighting yourself to make this happen. For these eight weeks well have to throw a variety of exercises at our body to incite change.
For the first four weeks we want to approach training with a full body, high frequency approach so as to build general overall strength and muscle. Most people are also not in a position to cause enough disruption to the bodies system and need a week or so rest before you hit a muscle group again like most people in the gym do. We want to run a cycle as follows:
Day One – Upper
Day Two – Lower
Day Three – Rest
Day Four – Repeat
Now for the programme:
Bench Press OR Flat Dumbell Bench Press >> 3‐5 sets of 8‐12
Bent Over Barbell Row OR Hammer Strength Low Row >> 4‐5 sets of 10‐15
Incline Dumbell Bench Press OR Incline Bench Press >> 3‐5 sets of 8‐12
Close Neutral Grip Pulldowns OR Hammer Strength Underhand Pulldown >> 4‐5 sets of 10‐12
Giant Set: Dumbell Side Raise/Upright Row/Dumbell Bicep Curl/Tricep Pressdown >> 2‐3 rounds of 12‐15/10/10‐15/12‐20
Core Work of your choice
Squat OR Reverse V Squat >> 3‐5 sets of 6‐12
Leg Press OR Smith Machine Hack Squat >> 3‐4 sets of 10‐20
Good Morning OR Romanian Deadlift >> 3‐4 sets of 8‐12
V Squat OR Lying Leg Curl >> 3‐4 sets of 8‐15
Superset: Leg Extension/Standing Leg Curl >> 3‐4 rounds of 10‐20/10‐15
Core Work of your choice
Following this for the first four weeks will give you a very solid overall muscle base with some good strength gains as you should be able to improve on weights and/or reps every time you revisit a movement whether it’s every workout or every second workout.
After this general base building, your fitness and musculature is ready for more volume per body part. Again once the body gets used to something you need to make changes to the stimulus to incite more change. Also the weights and volume you’ll be handling in this second training cycle is greater and enough disruption to need more rest between workouts for particular muscle groups.
For the second four weeks we’re going to run a training cycle like this:
Day One – Chest &Triceps
Day Two – Legs & Core
Day Three – Rest
Day Four – Back & Biceps
Day Five – Shoulders & Triceps
Day Six – Legs & Core
Day Seven – Rest
The programming looks something like this:
Day One – Chest & Triceps
Bench Press > Warm Up then 2 sets of 6-8, 2 sets of 10-12. (90-120 Secs Rest)
Incline DB Bench Press > 4 sets of 10-12 (60-90 Secs Rest)
Incline Barbell Guillotine Press/Standing Plate Press > 3 sets of 12-15/12-15 (Superset, Rest 60 Secs Between Supersets)
Close Neutral Grip Flat DB Press > 4 sets of 15, 10, 10, 15 (60 Secs Rest)
Barbell Skull Crusher > 4 sets of 12-15 (60 Secs Rest)
Day Two – Legs & Core (Quad Focus)
Barbell Squat > Warm Up then 2 sets of 8-10, 2 sets of 10-12 (Rest 120 Secs)
DB Walking Lunge > 3 sets of 10 steps each Leg (Rest 90 Secs)
Front Squat > 4 sets of 10-12 (Rest 90 Secs)
Sissy Squats > 3 sets of 15-20 (Rest 60 Secs)
Lying Leg Raises > 80 Total Reps (Achieve Rep Count in as few sets as possible)
Day Three – Back & Biceps
Barbell Row > Warm Up then 4 sets of 8-12 (Rest 90 Secs)
Close Grip Pull Ups (Underhand or Neutral Grip) > 4 sets of 6-10 (Rest 90 Secs)
One Arm DB Row > 3 sets of 12-15 each Arm (Rest 60 Secs)
Wide Grip Pulldowns > 3 sets of 10 reps Behind the Head then 10 reps in front (Rest 60 Secs)
Standing Alternating DB Curls > 4 sets of 24-30 (Rest 60 Secs)
Seated DB Concentration Curls > 2 sets of 12-15 each Arm (Rest 60 Secs)
Day Four – Shoulders & Triceps
Standing Military Press > Warm Up then 3 sets of 8-10, 2 sets of 12-15 (Rest 90 Secs)
Seated Arnold Press > 3 sets of 10-12 (Rest 60 Secs)
Seated DB Side Raises > 4 sets of 12-15 (Rest 60 Secs)
Standing DB Side Raises/Cable Face Pull > 4 sets of 10-12/10-12 (Superset, Rest 60 Secs Between Supersets)
Cable Pressdowns/Overhead Cable Tricep Extensions > 4 sets of 12-15/12-15 (Superset, Rest 60 Secs Between Supersets)
Day Five – Legs & Core (Hamstring Focus)
Romanian Deadlift > Warm Up then 2 sets of 6-8, 2 sets of 8-10 (Rest 120 Secs)
Box Squat > 4 sets of 8-10 (Rest 90 Secs)
DB Goblet Squat > 3 sets of 12-15 (Rest 60-90 Secs)
DB Medium Step Up > 3 sets of 10-12 each Leg (Rest 60 Secs)
Mason Twist with DB > 120 Total Reps (Achieve Rep Count in as few sets as possible)
If you make it through these eight weeks of training and put the effort into improving each and every workout in one way or another, your performance and physique will be at a completely different level to where you began.
We know however that no matter how hard we train, our training only takes up say a maximum of 8-10 hours a week in advanced trainees, most people though it’ll be 3-4 hours a week. This leaves near enough 160 hours a week to derail our progress if we don’t pay attention anywhere outside of the gym. Nutrition is vital to recovery and adaption.
Diet wise we want to follow certain principles and adopt habits that are favourable to our goals. We want to make sure most of our diet is made up of whole, unprocessed foods that meet our calorie, micronutrient, and macronutrient requirements. That’s our basic approach, if you focus on getting an ample amount of protein and a good amount of fruit and vegetables then you’ll be in a very good position moving forward. Here’s a list of foods to base your diet around, while there is variety here this list is in no way definitive.
Acceptable Sources of Protein: Chicken, Turkey, Fish, Venison, Lean Beef, Eggs, Protein Powder (Ideally isolate over concentrate)
Acceptable Sources of Fats: Nuts or Nut Butters, Avocado, Extra Virgin Olive Oil, Egg Yolks, Animal Fats (Bacon, Butter, Dairy etc)
Acceptable Sources of Carbohydrates: Rice, Oats, Starchy Vegetables (Potatoes, Sweet Potatoes etc), Wholemeal Breads, Fruits
Diet is something you’ll have to be honest with yourself in terms of how much you eat and when. Weigh yourself two to three times a week, if you’re trying to lose weight and the scale is going down then keep doing what you’re doing. If it’s not going down then eat slightly less. It really is that simple. If you’re trying to gain muscle then do the exact opposite, if each time you weigh yourself your weight isn’t going up then eat slightly more each day. Keep as tighter record of your diet as you do of your training, you’ll notice a leap in progress just from this simple change in your habits.
Eight weeks, two months, may seem like a long time right now, but most people can stick to something for at least this long. If you execute these programmes with intent, and be honest with yourself in terms of diet I guarantee you’ll improve in every aspect physically and mentally.