Lean and Mean: 8 Weeks
Mike Wiseo Fitness
General Fitness, Strength & Conditioning, BodybuildingThis is the part of the programme I created for myself to achieve what you see in the picture.
I lost 15kg of bodyfat during this.
But I'll be completley honest with you. There's no secret formula in here. We focus on basic exercises following the principles of progression.
This is what gets results. Don't chase too much variety. Get really good at a select few exercises and you're ahead of 90% of people.
This programme can be easy and yield no changes, or it can be a challenge that gives you a new body. **You'll get out of it what you put in. **
If you follow this while adhering to proper nutrition, you're guaranteed to see results. It's impossible not to.
Make the hard choices now and you could have a new body, and a new outlook on life quicker than you think.
A
Back Squat
3 x 10
B
Leg Press
3 x 15
C
Foot elevated Split Squat
3 x 8
D
Prone Machine Hamstring Curl
3 x 15
E
Ball Hamstring Curl
3 x 15
A
Dips
3 x MAX
B
Incline DB Press
3 x 10
C
Lat Pulldown + Lateral Raise
3 x 20
D
DB Bench Press
3 x 10
E1
Hanging Knee Raise
3 x 10
E2
Tricep Pushdowns
3 x 10
A1
Curve Treadmill
1 x 200
A2
Sled Push
1 x 2:00
A3
Bag Work
1 x 2:00
A
RDL
3 x 10
B
Standing Hamstring Curl
3 x 10
C
GHD
3 x 10
D
Pause Back Squat
3 x 6
E
Goblet Reverse Lunge
2 x 6
A
Wide pull ups
3 x MAX
B
Single Arm Row
3 x 10
C
Seated Strict Press
3 x 10
D
DB Shoulder Press
3 x 10
E
TRX Row
3 x MAX
F
High Chest Fly
3 x 15
G1
V-Ups
3 x 15
G2
Cable Bicep Curl
3 x 10
A
Stepper
1 x 30:00
A
Stepper
1 x 30:00
Mike Wiseman
Mike is a Personal Trainer and certified Strength and Conditioning Coach accredited by the UKSCA. Having worked with a wide range of clients from business owners to professional athletes. Mike is an experienced coach who knows how to get the best out of people. The results are the same amongst all levels - improved health, fitness and mindset to live a happier and healthy life.
So on that note, are you ready?
Get Lean and Mean: 8 Weeks
Jay T
Client
Verified Athlete"Mikes training programme helped me get leaner and bigger than I've ever been. The programme opened up a new perspective of how to train hard AND smart."
Myself
Proof
Verified Athlete"I created this programme and worked through it myself."
Jay W
Pro Thai Boxer
Verified Athlete"Mikes training has kept me in top shape and stronger each fight. We're building a machine."
Lewis C
Marine
Verified Athlete"Mike is a brilliant coach. He provided a plan to help me in preparation for the military. His coaching is second to none and would recommend to anyone regardless of your goal."
