Follow the workouts as described in the previous pages for four weeks, then use the progressions below to make things harder. This will ensure your fitness and muscle building progress and will allow you to use the workouts for a complete 12-week plan

Your guide to the opportunistic winter bulk

Work your body from head to toe at home, with just a single set of dumbbells and a mat

Struggle to stay in shape when you’re away from home? This any time, any place workout – split into three blocks of three exercises – will rev your metabolism and build lean, full-body muscle

Target your arms and abs with this quick, effective dumbbell workout that will blitz your upper body

O ften the best approach is the simplest. ...