A protocol inspired by my competitive bodybuilding experience. The exact approach I use to cut between competitions.
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
|---|---|---|---|---|---|---|
| CARDIO + ABS LOW CARB | LEGS HIGH CARB | CARDIO + ABS LOW CARB | PUSH MED CARB | CARDIO + ABS LOW CARB | PULL MED CARB | CHEST · SHLD · ARMS MED CARB |
Big sessions, big carbs. Easy days, fewer carbs. Exact kcal & macros for each day — inside.
The reason most cuts kill your strength: you eat the same low-calorie day on leg day as you do on a rest day. Your body can't push hard under-fueled. So your lifts crash, your muscle goes with the fat, and you finish the cut looking flat. Carb cycling fixes that.
Your hardest session of the week. Carbs in the tank means heavier squats, harder leg presses, better recovery. This is the day muscle is preserved.
Your strength days. Enough carbs to move serious weight, not so many that fat loss stalls. Protein stays high to keep muscle intact.
Energy demand drops. Carbs drop with it. The deficit deepens without crushing your training the next day.
4-day resistance split — Legs, Push, Pull, Chest/Shoulders/Arms — plus 3 cardio + abs days. Every set, every rep, every rest period, programmed.
3 macro tiers, every meal laid out to the gram. Pre-workout, intra-workout, post-workout. No "eat clean" hand-waving.
The 10-minute sequence I do before every session. Joint prep, mobility, activation. Not static stretching — that kills your lifts.
30-min LISS targets, heart-rate zones, three-round ab circuit. The cardio is calibrated to burn fat without breaking your recovery.
What's non-negotiable, what's optional, and the cheap stuff you can skip. Honest. No affiliate links.
Weeks 1–4: lock in form and consistency. Weeks 5–8: push intensity.
Pregnant, injured, or managing a medical condition? Talk to a doctor before starting any new training or nutrition plan.
A sample. Same coach, same method, different bodies. Adherence wins every time.
Add real client durations / kg lost in captions once supplied.
Five years coaching online. National-stage natural bodybuilder. First-class Mathematics & Finance degree, University of Leeds. I treat your body like a dataset because that's the only thing that actually works. This programme is what I use myself.
— Will
If you've never trained before, this isn't the right place to start. The 8 Week assumes you can already perform the main compound lifts with decent form and you train 4+ times a week. A beginner-friendly programme is on the way — join the waitlist →
Yes. The split needs barbells, dumbbells, a leg press, lat pulldown, and cable stations. A home gym with limited kit won't cover everything in the plan.
Yes. The meal templates are flexible — swap chicken for tofu, whey for plant protein, dairy for alternatives. Macros stay the same. You'll need to do the calorie math on substitutions yourself.
Visible changes by week 3 if you're adherent. Significant changes by week 6. The full 8 weeks if you want to step into summer properly lean.
7-day no-questions refund — email me, get your £22 back. After that I can't refund, since you've already had the full programme.
Yes — and most people who finish the 8 Week end up wanting more. A fully bespoke plan, weekly check-ins, calorie and macro adjustments every fortnight, and direct WhatsApp access. That's the 1:1 programme.
Apply for 1:1 coaching → Or finish the 8 Week first — anyone who completes it gets a free 30-minute call.
Instant PDF · 7-day refund, no questions ·
Every week you wait makes the offer less valuable.
— Will