Away we go

A lot of people spend years training hard in the gym without any real results but if you follow a well-structured programme and nutrition plan, you can expect to get an impressively ripped physique in as little as two months.'Having assessed your body, it's clear that you're a mesomorph [has a large bone structure, large muscles and a naturally athletic physique] so I've tailored the reps, sets, rest periods and weight vs cardio element of the workouts to suit your body shape as well as your goals,

Weeks 1-4 workouts


In each superset, do six reps of the first move, then 12 of the next. Repeat this three times with no rest, then rest for two minutes before repeating.
Move on to the next superset until you've got through the workout. If the move requires you to work each side independently, do half the reps on one side and half on the other.
Tempo - 3010 (the eccentric contractions should take three seconds so they recruit more fast twitch muscle fibres)


Day 1 - Chest and back

Superset 1

Barbell bench press, gym ball press-up push

Superset 2

Jumping chin-up knee raise, dumbbell lateral shoulder raise

Superset 3

Power press-up, dumbbell explosive turn and press

Superset 4

Dumbbell press-up row, inverted row


Day 2 - Interval training

10x10sec hill sprints (10sec rest between sets)

5x30sec runs (60sec rest between sets)

3x60sec runs (90sec rest between sets)

Day 3 - Rest day

Day 4 - legs and abs

Superset 1

Barbell deadlift, explosive lunge chop

Superset 2

Bodyweight roll-out, explosive oblique twist (band)

Superset 3

One-leg assisted squat jump, dumbbell lunge jump

Superset 4

Hanging straight leg raise, gym ball forearm roll-out


Day 5 - kickboxing*

2x3min rounds (90sec rest between sets)

3x2 minute rounds (60sec rest between sets)

4x1 minute rounds (30sec rest between sets)

5x30sec rounds (15sec rest between sets)

6x15sec rounds (10sec rest between sets)


*If you can't do this for whatever reason do treadmill or rowing intervals

Treadmill - adjust the incline to 5˚

3min run, 1min walk

2min run, 1min walk

1min run, 1min walk

Rest for 3 minutes and then repeat

Rower

10x50m sprint, aiming to complete each in under 10sec, with a 20sec rest between sprints.

Day 6 - Rest day

Day 7 - Legs and arms

Superset 1

Barbell stiff-leg deadlift, gym ball hamstring curl

Superset 2

Explosive dip, dumbbell biceps curl

Superset 3

Dumbbell lateral lunge jump, box jump

Superset 4

Dumbbell shoulder turn and press, dyna-band biceps curl


What I’ll be eating

After after asking me a barrage of questions about what I usually eat, Davis came up with a perfectly structured eating plan for this programme. Here, she explains how it works.

‘Your nutritional intake should mirror your training programme over the eight-week period, so it will change from phase one to phase two. In the first four weeks the dietary goal will be to meet the energy demands of the volume sessions, while providing a calorie surplus to facilitate muscle mass gain. Your diet should be high protein (2g per kg of bodyweight), high-carb (complex, low to medium-GI) and low-to-moderate-fat