Lean & Dangerous - 8 Week Transformation Programme

8 weeks. Every movement pattern. Two formats. Built to last.

Lean & Dangerous is a complete 8-week transformation programme for intermediate/advanced gym-goers who want to get lean, build real strength, and move well enough to still be doing this at 50 and beyond.

WHAT THIS IS

This is not a random collection of exercises. Every session in Lean & Dangerous is built around a principle: train

everything, leave nothing out, and build a body you're proud of for decades to come.

Over 8 weeks across 4 progressive phases, you will train every movement pattern every week - hip hinge, squat, horizontal push and pull, vertical push and pull, carries, core, and conditioning. Nothing is skipped. Nothing is guessed.

TWO FORMATS - ONE PROGRAMME

Whether you train 4 or 5 days a week, this programme works for you. Both formats cover every movement pattern. The difference is frequency, not what gets trained.

• 4-Day Format: Hinge / Horizontal Push + Vertical Pull / Squat / Vertical Push + Horizontal Pull. Four focused sessions with complementary pairings that create zero interference. Recommended starting point for most intermediate lifters.
• 5-Day Format: Hinge / Horizontal Push & Pull / Squat / Vertical Push & Pull / Full Body Carry, Core & Power. Maximum separation and frequency. For higher training age, strong recovery, and structured lifestyle.

WHAT EVERY SESSION CONTAINS

Machine warm-up: Rower, Assault Bike, or Ski Erg. Primes the system before anything loads.

Joint prep: Shoulder prep on upper days. Hip prep on lower days. Specific to what is about to be trained.

Primer: One movement that rehearses the main lift before you load it. Not a warm-up set. A pattern rehearsal.

A. Main lift: One primary compound. 4 sets. The final set is a drop set to max reps. This is the hypertrophy driver that makes the programme work.

B. Superset: Complementary pair. No overlap with the main lift.

C. Accessories: Carries, ring work, parallette progressions, and isolation work taken close to failure. Including bicep work. Yes, there are curls.

Conditioning: 10–15 minutes. Machine-led. EMOM, AMRAP, ladders, chippers. Every single session is different, no

repeats across 8 weeks other than one retest workout to close out the programme. Designed to be something you want to do at the end of every session.

Recovery: 2–3 specific mobility movements to close every session. Not optional.

FOUR PHASES: ALL THE PATTERNS, ALWAYS FRESH STIMULUS

Phase 1 (Weeks 1–2): Foundation: Establish the patterns.

Phase 2 (Weeks 3–4): Loading: New exercises across the same patterns. Week 4 is a recalibration week to bed in the

adaptations before peak loading.

Phase 3 (Weeks 5–7): Load Progression: Three weeks on the same exercises so you can genuinely progressively overload. Heaviest weights of the programme.

Phase 4 (Week 8): Consolidation: Final exercise rotation with reduced volume. End strong, not ground down.

Every B superset and C accessory block rotates every 2 weeks too. Fresh stimulus throughout. You will never do the same accessory work two phases in a row.

THIS PROGRAMME IS FOR YOU IF:

• You have been training for at least 6–12 months and want a structured programme with a clear progression system.
• You want to look better, move better, and build a training habit that lasts, not just get through 8 weeks and go back to winging it.
• You have access to a gym with standard equipment such as barbells, dumbbells, cables and cardio machines, and an open training space to execute conditioning pieces.
• You want a programme that treats you like an adult with coaching cues, movement alternatives, and a clear explanation of why you are doing what you are doing to educate you on the Built Not Burnt methodology along the way.

WHAT YOU GET

One PDF. Every session written in full. Both 4-day and 5-day formats included.

Machine warm-up, hip or shoulder prep, primer, main lift with drop set protocol, superset, accessory block, conditioning piece, and recovery sequence for every session across all 8 weeks.

Equipment alternatives are provided where necessary for those lacking in a comprehensive gym setup.

Nearly 40 unique conditioning sessions to enhance your physique and your fitness.

PRICE

£29 at launch. Moves to £39 after the launch window.

WHAT COMES NEXT?

Lean & Dangerous is Programme 01 of 05 in the Built Not Burnt series. The full series covers nutrition, fat loss strategy,

a 12-week advanced programme, and a lifestyle system to make

everything permanent. Each is designed to complement the others.

ABOUT THE COACH

Luke Webber (@lukewebberfit) is a functional fitness coach working with intermediate and advanced athletes who want to build a physique that performs as well as it looks. His approach is built on functional bodybuilding principles mixed with experience in competitive sport including rugby and CrossFit. Experience that has built an understanding and appreciation for movement quality, deliberate loading, and training systems designed to help people feel good and look good for the long game.

Built not burnt. to still be in your prime at 50 and beyond. That's the standard.