The key to this plan is variety, not excessive training. Each session of the week will massively differ from each other and will use a blend of big compound lifts. Such as the deadlift and front squat, bodyweight exercises, cardio and intense circuits to burn fat and build muscle.

Repeat this program for 4 weeks, each week trying to improve your lifts and performance form the week before.

Expect some crazy results. Get strong, get lean and stay lean!