8 weeks · 5 days/week
Groundwork
A structured deficit and a lifting program that stops you losing the muscle along with the fat.
Groundwork doesn't promise fast. It promises a body composition change you can still see in a year, because the muscle stayed and only the fat left.
Most fat loss programs treat resistance training as an afterthought to the diet. Groundwork treats it as the thing standing between you and a body that just looks smaller instead of actually looking different. Eight weeks, five days a week — three full body lifts and two conditioning sessions — one sensible deficit, and a program built specifically to hold onto muscle while the scale moves.
Phase one sets the deficit and builds the habit — nothing complicated, nothing that requires a redesign three weeks in. Phase two is where the discipline pays off: rest periods shorten, the main lifts move into supersets, and density becomes the whole progression, because the muscle that survives a cut is the muscle you gave a reason to stay.
Who it's for
This program is built for you if
- You're carrying more body fat than you want, and tired of programs that ignore the number on the scale until it's convenient
- You want fat loss treated as an engineering problem — inputs and outputs — not a willpower contest
- You need resistance training that protects the muscle you already have while the deficit does its job
Before you buy
Equipment you'll need
This program assumes access to the following. Check it against what you've actually got before you purchase — there are no refunds once the PDF is downloaded.
- Full gym access — barbell, dumbbells, rack, bench
- Cardio equipment (bike, rower, or treadmill) or safe outdoor space for the conditioning days
If you don't already train somewhere with this kit, that may mean a gym membership, a day pass, or building the equivalent at home — factor the cost and access in before you buy, not after.
What's included
Structure
Five training days a week — three full body strength sessions plus two dedicated conditioning days — built to protect the muscle you already have while a modest calorie deficit does the actual fat loss. The lifting isn't there for variety, it's there so the weight you lose is the weight you wanted to lose.
Weeks 1–4
Phase 1 — Accumulation
Build the foundation
Moderate loads, generous rest, and technique first across all five days. These weeks are meant to feel manageable — the work you bank here is what lets you handle the shorter rest periods and rising density of the back half.
Weeks 5–8
Phase 2 — Intensification & Taper
Protect strength as the scale moves
Rest periods shorten from 120 seconds down to 45 by Week 8 as your conditioning improves, and the main lifts move into supersets. Nothing gets longer, everything gets harder — density is the progression this block is built on.
Preview
One real week, not a taster
Week 1, exactly as it appears in the PDF — sessions, sets and reps included. No blurred pages, no "sign up to see the rest."
1Day 1Full Body Strength A
- Back Squat — 4×8
- Bench Press — 4×8
- Bent-Over Row — 3×10
- Plank — 3×40s
2Day 2Conditioning
- Bike or Row Intervals — 10×1min hard / 1min easy
3Day 3Full Body Strength B
- Deadlift — 4×6
- Overhead Press — 3×8
- Lat Pulldown — 3×10
- Farmer's Carry — 3×40m
4Day 4Conditioning
- Steady State Cardio — 30–40 min at conversational pace
5Day 5Full Body Strength C
- Front Squat — 3×8
- Incline Dumbbell Press — 3×10
- Single-Arm Row — 3×10/side
- Hanging Knee Raise — 3×12
FAQ
Before you start
How heavy should the weights be?
Heavy enough that the last two reps of each set are genuinely hard, light enough that your technique doesn't change. If you could have done five more, it was too light.
Can I add more cardio?
You can, but be honest about why. More cardio isn't a substitute for a sensible deficit, and it eats into the recovery your lifting needs. Add steps before you add sessions.
What if I miss a session?
Carry on with the next scheduled session rather than trying to double up. One missed day is nothing — trying to make it up is how people end up injured or quitting.
Groundwork — £24.99
Eight weeks, laid out in full. No guessing what today's session is.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
Groundwork · £24.99