Try Day One of Eddie Hearn’s Epic Transformation Workout Plan
By now you’ve seen the pictures, read the feature, and maybe even watched the exclusive vodcast, wherein sport’s promoter Eddie Hearn details the motivation behind the recent dramatic uptick in his training intensity, the impact this had on his life, and the subsequent results.
What you probably haven't seen yet is the actual training plan that got Eddie front cover ready. Well, now's your chance to do what Eddie did.
To try the ten-week training plan, head over to the Men's Health Squad area of the new MH app. Or, if you're looking for something a little less taxing, or perhaps just want to get a taste of what Eddie went through, then then we’ve got day one of his transformative regime right here for you.
Diet First
Before you lace up your trainers and head out to the gym, it's worth remembering that the biggest transformation that Hearn made was between his ears, specifically, his relationship with food.
Previous to working with myself and MH coach Tom Kemp, Hearn admits that he’d been in a thirty-year battle with food. He saw carbs as the enemy, and often starved himself to the detriment of his performance, energy levels and mental health.
We worked with Eddie to promote a healthier nutritional mindset, one built around getting away from the idea of ‘good and bad foods’, and simply learning to make objective, skilful decisions that will serve him in the long run. And yes, this means that nothing is off-limits, and instead, cultivating an awareness around how certain foods make us feel and why.
In Hearn’s own words— ‘I’ve been fuelling myself for training, which is different from starving myself for training, and that’s exactly what I used to do.'
Right, now you’re fuelled up, let’s get stuck into this workout.
Eddie Hearn Transformation Workout #1
Movements labelled A, B, C or D are to be grouped together and performed back-to-back with minimal rest between movements, followed by 2-3 minutes between sets.
A. 5 sets
A1. Incline Bench Press
3 warm-ups sets @ 10-12 reps/ 2 heavy working sets @ 5-8 reps
Lay on a bench set at a 45 degree angle, holding a barbell above your chest (A), slowly lower the bar over a 3 second count, keeping your elbows at a slight angle to your torso, until the bar touches your chest, focus on deep stretch through your chest here before (A) explosively pressing back to full lockout.
A2. Sled Push x 20m
5 total sets between bench press, add weight each round.
Grab the handles of a sled with your arms fully locked out and lean in. Keep your torso almost upright (A). Drive the sled by marching forward, taking large, powerful steps (B). Try not to lose momentum once you start a length. Begin with a medium weight on the sled, add additional plates each round. Go heavy, Eddie did.
B. 5 sets
B1. Seated Cable Row
2 warm-ups sets @ 10-12 reps/ 3 heavy working sets @ 8-10 reps
Sit at a low cable pulley using a medium grip width handle. Sit upright grasping the handles with both hand, letting your shoulder blades roll forward whilst your torso remains upright (A). Draw your elbows back , keeping them close to your body until the handle touches your body. Squeeze your shoulder blades together hard (B) and slowly reverse the movement. Avoid excessive movement in the torso throughout (until the final few reps).
B2. Dumbbell Box Step-Ups
2 warm-ups sets @ 10-12 reps/ 3 heavy working sets @ 5-8 reps per leg
Stand in front of a box, with your feet hip-width apart, dumbbells at your sides (A). Step one foot up on top and drive your foot into the box. Lean forward slightly to keep your balance, but keep your torso upright (B). Once at the top, stand up fully by extending your knees and hips. Slowly step backward off the box and repeat. Perform all reps with one leg 'leading', then switch and match reps with the opposite leg.
C. 3 sets
C1. Flat Dumbbell Press
3 working sets of 10-12 reps, push hard on final set and take to absolute failure
Lay flat on your bench, dig your feet into the ground and press your bells into the air, locking out your elbows (A). Lower the bells slowly until they touch your chest (B) keep your elbows at 45 degree angle to your body, pause here before explosively pressing back up.
C2. Lat Pulldown
3 working sets of 10-12 reps, push hard on final set and take to absolute failure
Take a seat at a high pulley station. Grip the handle with both hands and a wide grip (A). Keeping your shoulders down and back, draw your elbows down towards your pockets , squeezing your shoulder blades hard at the bottom (B). Slowly return to full stretch and repeat.
C3. Incline Dumbbell Curls
3 working sets of 10-12 reps, push hard on final set and take to absolute failure
Finish off by frying those bi’s. Lay back on a bench at a 45 degree incline, hold two dumbbells with arms hanging freely at your sides (A). With minimal momentum, curl both dumbbells, turning your palms inwards, until your pinky fingers are near your shoulders (B). Squeeze here and lower under control.
D. 3 sets
D1. Kettlebell Plank Pull-through
3 sets back-to-back with carries, no rest between. 10-12 total reps
Assume 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, keeping your hips from rotating, throughout.
D2. Kettlebell Suitcase Carry
3 sets back-to-back with planks, no rest between. 20m carry with left arm, then 20m back with right arm
Deadlift a single kettlebell up to waist height and grip to at your side. Squeeze the opposite hand to create tension (A) Stride forward with purpose. Focus on your breathing and try to ensure you walk in a straight line and avoid lateral movement as much as possible. (B) If you don’t have room to walk, march on the spot with high knees. Double your ‘metre’ target for marching reps.
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