Foundation
You learn the five sessions and run them as written. This is the easiest the twelve weeks will be.
12-week fat loss programme · instant PDF
12 week fat loss transformation
Twelve weeks of training written out session by session, plus the calorie and macro maths that makes it work. Five sessions a week, seven exercises a session, no gym and no machines. Delivered instantly as a PDF.
start your journey
£8.79
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Built to read on your phone
No gym required
Why most attempts stop
Three reasons it never works out
It is rarely effort that is missing. Most people start hard and stop inside a month, and when they do it is almost always one of these three.
01 / Consistency
You start well and stop by week three
The first week is easy because it is new. Then one bad day turns into a bad week, and once a few sessions have gone it feels easier to write the month off and start again in the new year. Effort was never the problem. Staying in it was.
What the plan doesEvery session is written down before you begin, so there is nothing to decide and nothing to talk yourself out of. Miss one and you pick up the next day rather than starting the whole thing again. The plan expects bad weeks and carries on through them.
02 / Direction
You train, but you make it up as you go
You do turn up. You just decide what to do once you are already stood there, so it is different every time. Nothing gets harder on purpose, nothing is written down, and two months in you still cannot tell whether anything has actually improved.
What the plan doesTwelve weeks planned in advance. Five sessions a week, seven exercises in each, three sets of twelve with sixty seconds rest. Every week is deliberately harder than the one before it. You open the page and do what it says.
03 / Food
You do not know how much to eat
Eating better is not a number. Without one you cannot tell if you are eating too much, too little or roughly the right amount, so when the scale stops moving you have nothing to change and no idea which way to change it.
What the plan doesThe guide works out your own numbers. Your BMR, which is what your body burns doing nothing, then what you should eat in a day, then how much protein, fat and carbs, which is what macros means. All of it using your weight, your height and your age.
The plan
Twelve weeks in three blocks
Every week runs the same five sessions, and every four weeks the whole thing steps up into a harder block. Days six and seven are rest and refuel, with the step target still standing.
Block 1 · Groundwork Weeks 1 to 4
Block 2 · Harder Weeks 5 to 8
Block 3 · Hardest Weeks 9 to 12
Build
The same five sessions, harder versions of the same movements. Nothing new to learn.
Intensify
Jumping work arrives across all five sessions. Same structure, more effort per set.
Peak + retest
The hardest week of block 1. Retest your weight and waist against week 1, then block 2 starts.
Advanced start
Block 2 opens harder than block 1 finished. More explosive work and more core.
Build
Conditioning and single leg work step up. Volume holds, difficulty climbs.
Intensify
Harder jumping and harder pushing, with more core carried through the week.
Peak + retest
Block 2 peak. Measure again against week 1 before the last four weeks.
Elite start
The hardest movements in the guide start here. Advanced bodyweight and single leg work.
Build
Harder again, with more single leg work and more advanced pushing.
Intensify
The full versions of what you have been building towards for eleven weeks.
Peak + final test
The hardest week in the guide. Final retest against your week 1 photos and measurements.
Every session is seven exercises, three sets of twelve, sixty seconds rest and 8,000 steps that day. Thirty to forty minutes on a patch of floor. No dumbbell at home? Use a loaded backpack, a five litre water bottle or a full laundry detergent jug.
what 12 weeks lean has to offer
Twelve weeks, laid out in advance
Three four-week blocks. Every week runs the same five sessions: full body, HIIT, lower body, upper body and a circuit. Each block is harder than the one before it.
Block 1 · GroundworkWeeks 1 to 4
Block 2 · HarderWeeks 5 to 8
Block 3 · HardestWeeks 9 to 12
Foundation
The five sessions, run as written. Six bodyweight exercises and one with a dumbbell. The easiest week of the twelve.
Build
The same sessions with harder versions of the same movements. Nothing new to learn.
Intensify
Jumping work arrives across all five sessions.
Peak + retest
The hardest week of block 1, then you retest weight and waist against week 1.
Advanced start
Block 2 opens harder than block 1 finished. More explosive work, more core.
Build
Conditioning and single leg work step up. Volume holds, difficulty climbs.
Intensify
Harder jumping, harder pushing, more core carried through the week.
Peak + retest
Block 2 peak, then you measure again before the last four weeks.
Elite start
The hardest movements in the guide start here.
Build
Harder again, with more single leg work and more advanced pushing.
Intensify
The full versions of what you have been building towards for eleven weeks.
Peak + final test
The hardest week in the guide, then a final retest against your week 1 photos.
- 12 weeks planned session by session. Five sessions a week, with days six and seven as rest and refuel
- A calorie and macro calculator: BMR, activity multiplier, 20% deficit, protein and fat targets, carbs to fill
- A worked example you follow with your own weight, height and age
- The science page: why deficits work, what protein protects, why the scale swings 1 to 2kg a day
- 8 habits to layer in: two to start, all eight by week 12
- Every session written the same way: 7 exercises, 3 sets of 12, 60 seconds rest, 8,000+ steps
- No dumbbell? Substitutions for every session: loaded backpack, 5 litre water bottle, detergent jug
- Retests built into weeks 4, 8 and 12
- A PDF built to read on a phone between sets
Be honest with yourself
Who this is for — and who it isn't
I would rather you skip this than buy the wrong thing. Read both columns before you decide.
This is for you if
- You can train five days a week for twelve weeks, at home or in a gym
- You want a plan you follow rather than a feed you scroll
- You are happy with bodyweight work — burpees, push-ups, squats, lunges, planks
- You have one dumbbell, or something you can load: a backpack, a water bottle, a detergent jug
- You are willing to work out your calories and hit a protein target, at least at the start
- You want to lose fat without losing the muscle underneath it
This is not for you if
- You want a fixed number on the scale by a fixed date
- You are looking for a meal plan that decides every meal for you
- You want barbell or machine work — this is bodyweight plus one dumbbell
- You have a history of disordered eating — this guide asks you to track intake
- You are pregnant, postpartum or injured without clearance to train
- You want one-to-one coaching — this is a guide, not a coaching programme
Before you buy
Questions people actually ask
How do I get the guide after paying?
Straight away. As soon as your payment goes through you get a download link on the confirmation page and the same link by email, so you can open it on your phone before you leave the checkout. Nothing ships and nothing arrives in the post.
What device do I need?
It is a PDF, so anything that opens a PDF will open it — iPhone, Android, iPad, laptop. It is laid out to be read on a phone screen between sets, and it prints cleanly if you would rather have it on paper.
Can I get a refund?
Because the guide is delivered instantly and cannot be returned once downloaded, you agree at checkout that your download starts immediately, which means the usual 14-day cancellation right no longer applies. If the file will not open, the link does not work, or you were charged twice, email me and I will sort it out or refund you. Full terms are on the refund policy page.
What equipment do I need?
One dumbbell, or anything you can hold and load. Six of the seven exercises in every session are bodyweight — burpees, push-ups, squats, lunges, planks — and the last one uses a dumbbell. If you haven't got one, every week page tells you what to use instead: a loaded backpack, a five litre water bottle, or a full laundry detergent jug. No gym, no machines, no barbell.
Do I have to count calories?
To start, yes. The first section walks you through working out your own BMR, your maintenance calories, a 20% deficit and your protein, fat and carb targets — and it asks you to weigh your food for the first couple of weeks so you learn what a portion actually looks like. After that most people work from portions instead. There are no banned foods and no meal plan telling you what to eat on a Tuesday. If tracking intake is something you would rather not do at all, this is not the right guide for you.
How much weight will I lose?
Honestly: it depends on where you are starting, how consistently you train and how closely you hold the intake targets. The guide is built around roughly 0.5kg a week from a 500 kcal daily deficit, and it tells you to judge progress on the weekly average and the tape measure rather than one morning on the scale. What the programme controls is the structure — twelve weeks of progressive work with retests at weeks 4, 8 and 12. I am not going to promise you a number or a date. Derek's result is his, not a forecast of yours. If you have a health condition, take medication that affects weight or appetite, or are unsure whether this is right for you, speak to a doctor first.
One product. One price. No upsells.
Twelve weeks starts whenever you decide it does
The full twelve weeks, the calorie and macro section and the eight habits — one PDF you own for good.
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What you get is a structure and the reasoning behind it. How much weight you lose depends on how consistently you train and eat, where you are starting from, and things no programme controls. This is general fitness and nutrition information, not medical advice — if you have an injury, a health condition, or a history of disordered eating, check with a doctor before you start.