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

incline barbell bench press

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.

sled pull and push

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

gym, arm, leg, shoulder, bench, exercise equipment, physical fitness, chest, muscle, weightlifting machine,

(A). (B)

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 Draw your elbows back , keeping them close to your body until the handle touches your body. Squeeze your shoulder blades together hard 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

leg, human leg, human body, standing, joint, elbow, knee, shorts, physical fitness, chest,

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

leg, human leg, wrist, elbow, joint, exercise, knee, physical fitness, thigh, sports,

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

lat pull down mens health

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

incline dumbbell curls

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

plank pass through pull through drag

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

suitcase carry

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.

Headshot of Andrew Tracey

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

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