Eddie’s Shape-Up Plan
You’ve seen the cover. Well, we have the programme that made it happen. Eddie Hearn’s very own training plan focused on building muscle through moves such as bench presses, sled pushes and heavy carries. It helped the 44-year-old visibly transform his body in just 10 weeks, adding upper-body size, while improving core stability and slashing two minutes off his 5K time. Here’s your four-part taster session.
A1/ INCLINE BENCH PRESS 3 SETS OF 6-8 REPS
Lie on a bench set at 30 to 45 degrees, knees bent, pushing your feet into the floor. With a grip slightly wider than shoulder width, take your bar out of the rack, locking out your elbows (A). Lower it slowly until the bar touches the middle of your chest (B). Keeping your elbows at a 45-degree angle, pause before explosively pressing the bar back up. Do your reps, then move straight on to A2 without rest.
A2/ SLED PUSH 3 SETS OF 20M
Grab the handles of a sled with your arms locked out. Lean in, keeping your torso almost upright (A). Drive the sled by marching forwards, taking large, powerful steps (B). Try to keep momentum once you start a length. Begin heavy and add an additional plate each round. Do 20m, then return to A1.
B1/ CHEST-SUPPORTED ROW 3 SETS OF 8-10 REPS
Set an adjustable bench to 45 degrees or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a pair of dumbbells with straight arms (A). Staying tight to the bench, row both dumbbells up towards your hips, pause (B) and slowly lower before repeating.
B2/ HEAVY KETTLEBELL SWING 3 SETS OF 8-12 REPS
With a kettlebell between your legs, hinge at your hips, swinging the weight backwards, high between your thighs (A). Then drive your hips forwards to explosively blast it up to shoulder height (B). Let the momentum return you back into the hinge position and straight into rep 2. Keep your torso flat and knees soft throughout. Reps done? Go back to B1.
C1/ FLAT DUMBBELL PRESS 3 SETS OF 10-12 REPS
Lie flat on a bench, knees bent. Press a pair of dumbbells into the air, locking out your elbows
(A). Lower the ’bells slowly to your chest (B), keeping your elbows at a 45-degree angle. Pause here before explosively pressing back up. Repeat.
C2/ PULL-UP
3 SETS OF 10-12 REPS
Grasp a pull-up bar with an overhand grip, hands wider than shoulder width, and hang
(A). Pull yourself up by flexing your elbows and drawing your shoulder blades down and back. Think of driving your elbows into your pockets. When your chin passes the bar, pause (B) before lowering.
C3/ DB CURL
3 SETS OF 10-12 REPS
Stand tall holding a pair of dumbbells at your sides (A).
With minimal momentum and keeping your upper arms tight to your body, curl both dumbbell upwards, turning your palms inwards (B). Squeeze and slowly reverse the move. Repeat.
D1/ KB PULL-THROUGH 2 SETS OF 12-16 REPS
Form a press-up position next to a kettlebell. Reach through from the opposite side and grip your weight (A). Drag or lift the ’bell under your body to the opposite side, keeping your midline rigid (B). Alternate back and forth, making sure your hips don’t rotate.
D2/ CRUNCH
2 SETS OF 12-16 REPS
Lie flat on your back with your legs bent, the soles of your feet flat on the floor. Place your hands behind your head (A), or hold a weight across your chest. Tense your core as you curl up slowly until you feel a deep contraction in your abs. Pause (B) before slowly reversing the movement, touching down to the ground on each rep.