8 weeks · 5–6 days/week
Lean Season
An 8-week hypertrophy block built to bring up the muscle that shows and strip the fat that hides it.
Lean Season is not about being lighter. It's about looking like you train — visible structure, not a smaller number on a different scale.
Lean Season exists for the specific window where you’re already training and want a block that produces something you can see. Eight weeks, five to six days a week, split by muscle group, with volume as the master variable rather than intensity.
Phase one builds toward your recoverable ceiling — the unglamorous groundwork that makes phase two possible. Phase two is where the block earns its name: volume climbs to its peak in Week 7, then a genuine deload in Week 8 lets seven weeks of accumulated work actually show up as muscle.
Who it's for
This program is built for you if
- You already train consistently and want a focused block for visible, specific change
- You're chasing shape and definition, not just a lower number on the scale
- You're willing to track your working weights and sets — this isn't a program that runs on autopilot
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 — barbells, dumbbells, cable stack, and machines
- A body-part split like this leans on machines and cables more than a home rack can offer
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
Six days split by body part — chest & triceps, back & biceps, legs, shoulders & abs, arms & core, and a dedicated weak point + cardio day — with a volume progression that climbs week on week toward the most you can recover from, then deloads hard in Week 8.
Weeks 1–4
Phase 1 — Accumulation
Build the base
Every muscle group starts near the least volume that still drives growth. Sets stay low, technique gets locked in, and you log every working weight — because from here on, you're chasing your own numbers, not a percentage.
Weeks 5–8
Phase 2 — Peak Volume & Deload
Chase definition
Sets climb toward peak volume in Week 7, then Week 8 halves the work while the loads stay on the bar. This is not a wasted week — it's where the previous seven weeks of accumulated volume actually turn into muscle.
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 1Chest & Triceps
- Flat Bench Press — 4×10
- Incline Dumbbell Press — 3×12
- Cable Fly — 3×15
- Triceps Pushdown — 3×15
2Day 2Back & Biceps
- Lat Pulldown — 4×10
- Seated Cable Row — 3×12
- Barbell Curl — 3×12
- Face Pull — 3×15
3Day 3Legs
- Back Squat — 4×10
- Leg Press — 3×12
- Leg Curl — 3×12
- Calf Raise — 4×15
4Day 4Shoulders & Abs
- Seated Dumbbell Press — 4×10
- Lateral Raise — 3×15
- Cable Crunch — 3×15
- Hanging Leg Raise — 3×12
5Day 5Arms & Core
- Close-Grip Bench Press — 3×10
- Hammer Curl — 3×12
- Cable Woodchop — 3×12/side
- Plank — 3×45s
6Day 6Weak Point + Cardio
- 3–4 exercises targeting your lagging muscle group — 3×12–15
- 20 min steady cardio
FAQ
Before you start
Why are the sets going up rather than the weight?
Because volume drives hypertrophy more reliably than load once you're past the beginner stage. Add weight when a rep range becomes easy, but the planned progression here is sets, not the bar.
Do I have to train six days?
No. Five works if the weak point + cardio day is the one you drop, since it's the specialization session. Don't compress six days of volume into four — you'll just train worse.
Should I train through soreness?
Mild soreness is fine. Soreness that changes how you move is not, and it's a sign your volume has outrun your recovery. Reduce sets on that muscle group for a week rather than pushing through it.
Lean Season — £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.
Lean Season · £24.99