Transform your fitness this summer

Transform your fitness in 5 weeks with the 542 method. Includes 42 training sessions, nutrition guide, cutting guide and mental strength guide, for only £79.

Shop all training plans

5-Week Training Plan (£79 RRP)

You’ll get 42 workouts over 5 weeks — 6 sessions per week.The plan includes a mix of strength, conditioning, mobility, and recovery sessions.Each workout comes with clear instructions on sets, reps, pacing, and purpose.

Nutrition Guide (£49.99 RRP)

You’ll get a simple structure for how to eat around your training.It includes example meal timings and what to eat before and after sessions.You’ll also get macronutrient guidance and portion size suggestions.

Mindset Workbook (£19.99 RRP)

This includes short prompts to help you reflect each week. There’s a checklist for mental prep before big sessions.You’ll also get simple tools to help with focus, discipline, and consistency.

BONUS: 28-DAY CUTTING GUIDE (£49.99 RRP)

Plus receive our 28-Day cutting guide which will help you shred body fat with a series of comprehensive workouts designed to get you beach ready.

Start your fitness transformation now ->

5 Weeks. 42 Sessions. One Unstoppable Body.

Built to transform your fitness in 5 weeks.. 42 structured sessions in just 5 weeks. Strength, power, endurance, aesthetics — all in one beautifully designed program.

Total Body Transformation in 5 Weeks

Build lean muscle. Strip fat. Boost endurance.

You’ll finish this course physically stronger, mentally sharper, and visibly transformed — with 42 workouts that leave nothing untouched.

World-Class Training Structure — Done for You

No guesswork. No fluff.

Just a science-backed hybrid athlete programme:

Strength.

Conditioning.

Recovery.

All expertly programmed so you never wonder what to do — you just show up and perform.

Performance Nutrition Without the Confusion

Learn exactly how to fuel for strength, speed, and stamina.

This isn’t calorie-counting misery — it’s a full system for body composition, meal timing, and recovery.

5 Weeks of Discipline That Rewire Your Identity

This isn’t a PDF.

It’s a commitment.

Complete 42 elite workouts and watch how your standards — for fitness, for focus, for life — completely shift.

The Tools to Train Forever — Not Just for 5 Weeks

You don’t just finish fitter — you finish smarter.

You’ll walk away understanding:

How to train with intent.

How to eat for output

How to build your own rhythm

This isn’t a quick fix. It’s the foundation for a lifetime of high performance.

Week 1

BUILD THE FOUNDATION

4 strength sessions to engrain movement patterns
Zone 2 + Threshold conditioning to assess your engine
Focus: Intent, form, repeatability
Recovery, nutrition, and warm-up protocols introduced

Week 2

Build

Double sessions begin — you’ll train twice on 2 days
Progressive overload kicks in
Accessory work expands: more unilateral, more volume
Conditioning sharpens pacing control

Week 3

THRESHOLD

Intensities hit 85–90% in key lifts
Threshold conditioning pushes lactate tolerance to the edge
You’ll feel tired — but also more focused than ever
Training is designed to challenge your limits without breaking you

Week 4

HOLD + REFINEMENT

Strength holds steady but focus shifts to execution: tempo, control, RPE awareness
Peak performance protocols
Conditioning gets smarter, not harder
Mobility and sleep become non-negotiable
Mental fatigue is real — this is where most fall off. Not you.