8 Weeks to a Strong, Lean, & Muscular Physique

Ant Woods

Functional Fitness, Functional Training, Bodybuilding, General Fitness
Coach
Ant Woods

This is not a cookie-cutter plan. Muscle, fat loss, performance—everything is tailored to fit your life, not disrupt it.

This 8 week, 6 workout per week program is built from years of experience working with professionals, fathers, first responders, and athletes—men who don’t have time to waste. My system is results-driven. No more guessing. No more stalling. This is the best shape of your life. Let’s work.

40 cents a workout is a pretty ELITE deal too. Get the best deal in training while it lasts!

$19
Get 8 Weeks to a Strong, Lean, & Muscular Physique
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Tailored for Results
Most programs force you to fit into a rigid structure. Mine fits into your life—whether you’re balancing long shifts, fatherhood, or high-performance demands. Every workout, meal plan, and strategy is built around your lifestyle, so results don’t just come fast—they last.
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Elite Coaching Backed by 25 Years
Most trainers learn from textbooks. I’ve lived this since I was 13. I’ve competed on the world’s biggest stage as a 3x Olympian, trained clients since I was 16, and studied human behavior with a Bachelor’s degree in Psychology. That means I don’t just know what works—I know how to make it work for you by building habits that stick.
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More Than Just a Workout
Most programs give you exercises. I give you a blueprint for total transformation—strength, muscle, fat loss, mindset, recovery, and accountability. I don’t just hand you a PDF and wish you luck. I guide you, adjust your plan, and make sure every step moves you closer to the strongest, leanest, most confident version of yourself.
Features
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Programming 6 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background
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HD Quality Video Demos
Instructional videos to guide your tarining and make execution easy
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Detailed, Expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. The app will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Fully Equipped Program
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 - Sculpt & Strengthen

Warm Up

A

5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers

B

Incline DB Bench Press

4 x 10

C

Weighted Chin Ups

4 x 8

D

Seated DB Shoulder Press

4 x 10

E

DB Bulgarian Split Squat

4 x 8

F1

DB Lateral Raise

4 x 12

F2

Rear Delt Flyes

4 x 12

G

Weighted Hanging Leg Raises

4 x 10

Finisher

H

3 Rounds x 30 Sec Each Exercise: Battle Ropes Kettlebell Swings Sprint Intervals

Monday
Week 1 Day 2 - Conditioning & Core

Circuit

A

5 Rounds x 40 Sec Work / 20 Sec Rest 1. Assault Bike (Max effort) 2. Kettlebell Snatch 3. Sled Push 4. Hanging Leg Raises 5. Farmers Carry

B1

Hanging Windshield Wipers

3 x 10

B2

Plank Shoulder Taps

3 x 30

B3

Cable Pallof Press

3 x 12

Tuesday
Week 1 Day 3 - Strength & Aesthetic Definition

Warm Up

A

5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers

B

Romanian Deadlift

4 x 8

C

Incline DB Bench Press

4 x 8

D

Barbell Row

4 x 10

E1

DB Bicep Curls

4 x 12

E2

Dip

4 x 12

F1

Calf Raise

4 x 15

F2

Hanging Knee Raise

4 x 15

Aesthetic Finisher

G

3 Rounds x 40 Sec Work / 20 Sec Rest Medicine Ball Slams High Knees Kettlebell Goblet Squats

Wednesday
Week 1 Day 4 - Sculpt & Strengthen

Warm Up

A

5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers

B

Incline DB Bench Press

4 x 10

C

Weighted Chin Ups

4 x 8

D

Seated DB Shoulder Press

4 x 10

E

DB Bulgarian Split Squat

4 x 8

F1

DB Lateral Raise

4 x 12

F2

Rear Delt Flyes

4 x 12

G

Weighted Hanging Leg Raises

4 x 10

Finisher

H

3 Rounds x 30 Sec Each Exercise: Battle Ropes Kettlebell Swings Sprint Intervals

Thursday
Week 1 Day 5 - Active Recovery & Mobility

Active Recovery & Mobility

A

40 min of movement-based recovery Some examples: 1. Yoga-style mobility drills 2. Low-impact cardio (walking, rowing, cycling) 3. Soft tissue work (foam rolling, deep tissue stretching)

Friday
Week 1 Day 6 - Strength & Aesthetic Definition

Warm Up

A

5-7 Min of Work: 1. Mobility Drills 2. Band Pull Aparts 3. Hip Openers

B

Romanian Deadlift

4 x 8

C

Incline DB Bench Press

4 x 8

D

Barbell Row

4 x 10

E1

DB Bicep Curls

4 x 12

E2

Dip

4 x 12

F1

Calf Raise

4 x 15

F2

Hanging Knee Raise

4 x 15

Aesthetic Finisher

G

3 Rounds x 40 Sec Work / 20 Sec Rest Medicine Ball Slams High Knees Kettlebell Goblet Squats

Saturday
Week 1 Day 7 - Rest & Growth
Coach
More from Ant Woods
coach-avatar Ant Woods

I build men. I’ve been training since I was 13 years old. I started coaching at 16. I’ve spent years refining my approach, competing at the highest level as a 3x Olympian. I’ve pushed my body, mind, and limits beyond what most people ever will. I hold a Bachelor’s degree in Psychology, which means I don’t just understand training—I understand people.

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DON'T STALL!

For $0.40 per workout get in the best shape of your life!

Get 8 Weeks to a Strong, Lean, & Muscular Physique
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8 Weeks to a Strong, Lean, & Muscular Physique
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