Team ForNever Lean

8 Week Strength and

Hypertrophy Programme
 TFNL

Our Ethos

The fitness industry is a weird and wonderful world. Full of false truths,
unrealistic expectations, photoshopped pictures and people just out to
make a quick buck.

Disclaimer We believe that the ever-increasing pressure people are put under
through the incredibly fickle and fake mistress that is social media mean
that people begin fitness programmes with an unrealistic expectation of
Team ForNever Lean Ltd. accept no liability for any injury, loss or damage what they can expect to achieve at the end of the designated time period.
resulting from physical exercise. By following this programme you
voluntarily assume the inherent risk of physical training. If you suffer from
any known medical conditions, injuries or allergies, or if you feel you may, We want to help you achieve a goal that is both challenging, yet realistic.
we strongly advise that you seek advice from a medical/healthcare We want to help people become a better version of themselves, not
professional before partaking in any physical activity. Any supplements because they feel that social media dictates that they look a certain way,
that are featured are optional and should always be taken in line with the but because the decision to make a change has come from within. It is
manufacturers recommendations. Always ensure your technique is correct when the motivation is truly intrinsic that a person will achieve the
and training within your own capabilities and observe any safety biggest transformation.
practices/code of conducts present within your given training
environment.
A TFNL training programme will allow you to reach your fitness goals
through tried and tested training methods. All the exercises included
are ones that we do regularly and have enabled us to make the most
progress. We do not believe in ‘quick fixes’ or fitness fads. We believe in
steady progression that makes the transformation both healthy and
sustainable.

Copyright We are always more than happy to answer any questions that anyone
may have and will always offer frank and honest advice. We won’t tell
All rights reserved. No of part of this publication may be reproduced, you that you’ll be able to lose 15kg in a month, or add 40kg to your squat
distributed, or transmitted in any form or by any means, without prior in six weeks, we aren’t interested in just selling a programme or a t-shirt
written consent of Team ForNever Lean Ltd. and then riding off into the sunset after taking your money. We want
to be there with you every step of the way and create a community of
like-minded individuals who are motivated to become a better version of
themselves.

Welcome to TFNL, welcome to brass.

Harry, Alex & Jason

 TFNL

The RPE Scale

The TFNL 8 Week Strength and Hypertrophy Programme uses the Rate of Pre-programme Notes
Perceived Exertion (RPE) scale to calculate the intensity of each
movement.
⁍⁍ Please ensure that a thorough warm up is completed before beginning
any of the sessions and that stretching is performed after every
RPE is based on a numeric scale from 1-10 and rates the difficulty of a lift
session, this will decrease your risk of injury.
at a particular time. It is an exceptionally useful tool to use in order to
auto-regulate your training.
⁍⁍ Linear progression is vital. Try to increase the weight used every week
– keeping track of the weights used in the right hand column will allow
At some points in training, fatigue will be higher than others and instead
you to plan your progressions in advance. Overloading the muscles in
of just dropping the weight prescribed, it can be useful to set an RPE. By
this way will force the body to adapt, this is what causes change and so
setting an RPE you are able to simply set a level of exertion so the weight
is the most important aspect of the programme.
can be set to a load that you are able to manage on the day at that set
degree of exertion.
⁍⁍ Auto regulation is key. If you feel dreadful, accommodate for that. Rest
times are a good example of this – on some days you will not be firing
This allows for many different variables such as: lack of sleep, poor
on all cylinders and may need to increase the rest times as you are not
nutrition and other that factors that daily life can throw at you.
recovering as quickly.

⁍⁍ Neural adaptation occurs in the body much quicker than physical

adaptation, over the first three weeks of the programme you may
notice that you are becoming stronger but your body shape is not
RPE changing, don’t worry, this will follow soon after.
Was this too easy to count as a true working set? 5.5
Was this fairly easy like a warm-up weight? 6 ⁍⁍ You will need to increase your protein intake to provide your body with
Was this borderline warm-up weight? 6.5 sufficient amounts of protein to repair your muscles between sessions.
Was the speed fairly quick like an easy opener? 7 You may also need to up the amount of carbohydrates and fats that
you eat as you will be depleting the reserves that your body has.
Could you have MAYBE done 3 more reps? 7.5
Could you have DEFINITELY done 2 more reps? 8 ⁍⁍ It may take a while to familiarise yourself with the RPE scale, just be
Could you have MAYBE done 2 more reps? 8.5 patient.
Could you have DEFINITELY done 1 more rep? 9
Could you have MAYBE done 1 more rep? 9.5 If you have any questions, please contact us:
RPE for this set was at 10 - maximal effort [email protected]
 The Programme
We have broken the programme down day-by-day to make it as easy for
you to follow as possible.

Each training day is laid out in an easy to follow table. You’ll notice that
the ‘Weight used’ column has been left blank, this is for you to print and
fill in should you choose. This will enable you to have an accurate training
diary and will help you with the linear progression aspect of the
programme, as you’ll always be able to see the weights that you used in
the previous week.

No rest times have been specified as everyone recovers at their own

rates. As a ballpark figure though, we would recommend that when
performing a 5 x 5 at RPE 9 you should be resting for 4-5 minutes. This
gives your body sufficient time to recover, and to allow you to continue to
work at a ‘true’ RPE 9.

The programme is based around a 7 day split. We haven’t specified a

given day of the week for each session/rest day, we have just called them
‘Day 1 - Day 7’, allowing you to choose which day of the week you begin
the programme.
Week 1 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 5x5 9 Paused back squats 4x5 8
Stiff-leg deadlifts 4x8 7-8 Front squats 4x6 8
Dumbbell walking lunges 3 x 12 8 Good mornings 4 x 10 7.5
Leg extensions 2 x 15-20 n/a Split squats 3 x 15 7
Hamstring curls 3 x 15 n/a Hyperextensions 3 x 15 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 5x5 9 Bench press 4 x 6-8 8
Barbell row 4x8 8 Floor press 4x6 8
Overhead press 4 x 10 8 Dumbbell shoulder press 4 x 12 8
Underhand pulldowns 3 x 12 7 Low-high cable flys 4 x 10 7
Incline dumbbell press 4 x 10-12 7-8 Lateral raises 4 x 12 n/a
Face pulls 3 x 15 n/a Overhead rope extension 4 x 10-15 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 5x5 9
Pull-ups 4x6 8
Single-arm dumbbell row 4 x 12 8
Cable low row 4 x 10-12 7
Face pulls 3 x 15 n/a
Bicep curls 4 x 10-15 n/a

Day 7 - Rest
Week 2 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 5x5 9 Paused back squats 4x5 8
Stiff-leg deadlifts 4x8 8 Front squats 4x6 8
Dumbbell walking lunges 3 x 12 8 Good mornings 4 x 10 7.5
Leg extensions 2 x 15-20 n/a Split squats 3 x 15 7
Hamstring curls 3 x 15 n/a Hyperextensions 3 x 15 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 5x5 9 Bench press 4 x 6-8 8
Barbell row 4x8 8 Floor press 4x6 8
Overhead press 4 x 10 8 Dumbbell shoulder press 4 x 12 8
Underhand pulldowns 3 x 12 7 Low-high cable flys 4 x 10 7
Incline dumbbell press 4 x 10-12 8 Lateral raises 4 x 12 n/a
Face pulls 3 x 15 n/a Overhead rope extension 4 x 10-15 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 5x5 9
Pull-ups 4x6 8
Single-arm dumbbell row 4 x 12 8
Cable low row 4 x 10 7
Face pulls 3 x 15 n/a
Bicep curls 4 x 10-15 n/a

Day 7 - Rest
Week 3 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 5x5 9 Paused back squats 5x5 8.5
Stiff-leg deadlifts 4x8 8 Front squats 4x8 8
Dumbbell walking lunges 4 x 12 8.5 Good mornings 4 x 12 8
Leg extensions 3 x 15-20 n/a Split squats 3 x 15 7.5
Hamstring curls 4 x 15 n/a Hyperextensions 4 x 15 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 5x5 9 Bench press 4x8 8.5
Barbell row 4x8 8.5 Floor press 5x5 8.5
Overhead press 4 x 10 8.5 Dumbbell shoulder press 4 x 10 8
Underhand pulldowns 4 x 10 7.5 Low-high cable flys 4 x 12 7.5
Incline dumbbell press 4 x 10 8 Lateral raises 4 x 12 n/a
Face pulls 3 x 15 n/a Overhead rope extension 4 x 12 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 5x5 9
Pull-ups 4x8 8
Single-arm dumbbell row 4 x 10 8
Cable low row 4 x 10 7.5
Face pulls 3 x 15 n/a
Bicep curls 4 x 12 n/a

Day 7 - Rest
Week 4 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 4x4 9 Paused back squats 5x5 8.5
Stiff-leg deadlifts 5x6 8.5 Front squats 4x8 8.5
Dumbbell walking lunges 4 x 10 8.5 Good mornings 4 x 12 8
Leg extensions 3 x 15 n/a Split squats 4 x 12 7.5
Hamstring curls 4 x 15 n/a Hyperextensions 4 x 15 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 4x4 9 Bench press 4x8 8.5
Barbell row 4x6 8.5 Floor press 5x5 8.5
Overhead press 4x8 8.5 Dumbbell shoulder press 4 x 10 8.5
Underhand pulldowns 4 x 10 8 Low-high cable flys 4 x 12 7.5
Incline dumbbell press 4 x 10 8.5 Lateral raises 4 x 10 n/a
Face pulls 3 x 15 n/a Overhead rope extension 4 x 12 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 4x4 9
Pull-ups 4x8 8.5
Single-arm dumbbell row 4 x 10 8.5
Cable low row 4 x 10 7.5
Face pulls 3 x 15 n/a
Bicep curls 4 x 12 n/a

Day 7 - Rest
Week 5 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 4x4 9.5 Paused back squats 4x4 9
Stiff-leg deadlifts 5x6 8.5 Front squats 4x8 8.5
Dumbbell walking lunges 4 x 10 9 Good mornings 3 x 10 8
Leg extensions 3 x 12 n/a Split squats 4 x 12 7.5
Hamstring curls 4 x 12 n/a Hyperextensions 4 x 12 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 4x4 9.5 Bench press 4 x 8-10 8.5
Barbell row 4x6 9 Floor press 5x4 9
Overhead press 4x8 8.5 Dumbbell shoulder press 4x8 8.5
Underhand pulldowns 4 x 10 8 Low-high cable flys 3 x 12 8
Incline dumbbell press 4x8 8.5 Lateral raises 4 x 10 n/a
Face pulls 4 x 12 n/a Overhead rope extension 4 x 12 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 4x4 9.5
Pull-ups 3 x 10 8.5
Single-arm dumbbell row 4 x 8 8.5
Cable low row 4x8 7.5
Face pulls 4 x 12 n/a
Bicep curls 4 x 12 n/a

Day 7 - Rest
Week 6 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 6x3 9.5 Paused back squats 4x4 9
Stiff-leg deadlifts 4x6 9 Front squats 3x8 9
Dumbbell walking lunges 4 x 8 9 Good mornings 3 x 10 8.5
Leg extensions 3 x 12 n/a Split squats 4 x 10 8
Hamstring curls 4 x 12 n/a Hyperextensions 4 x 12 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 6x3 9.5 Bench press 4 x 8-10 9
Barbell row 4x5 9 Floor press 4x4 9
Overhead press 4x6 9 Dumbbell shoulder press 4x8 9
Underhand pulldowns 4x8 8.5 Low-high cable flys 3 x 12 8
Incline dumbbell press 4x8 8.5 Lateral raises 3 x 12 n/a
Face pulls 4 x 12 n/a Overhead rope extension 4 x 10 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 6x3 9.5
Pull-ups 3 x 10 9
Single-arm dumbbell row 4 x 8 8.5
Cable low row 4x8 8
Face pulls 4 x 12 n/a
Bicep curls 4 x 10 n/a

Day 7 - Rest
Week 7 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 5x3 9.5 Paused back squats 5x3 9.5
Stiff-leg deadlifts 4x6 9 Front squats 3x6 9
Dumbbell walking lunges 4 x 8 9 Good mornings 3x8 8.5
Leg extensions 4 x 10 n/a Split squats 4 x 10 8
Hamstring curls 3 x 10 n/a Hyperextensions 4 x 12 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 5x3 9.5 Bench press 3 x 10 9
Barbell row 4 x 10 8.5 Floor press 4x4 9
Overhead press 5x5 9 Dumbbell shoulder press 4x6 9
Underhand pulldowns 4x8 8.5 Low-high cable flys 4 x 10 8
Incline dumbbell press 4x8 9 Lateral raises 3 x 12 n/a
Face pulls 4 x 12 n/a Overhead rope extension 4 x 10 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 5x3 9.5
Pull-ups 4 x 10 9
Single-arm dumbbell row 4 x 8 8.5
Cable low row 4x8 8
Face pulls 4 x 12 n/a
Bicep curls 4 x 10 n/a

Day 7 - Rest
Week 8 TFNL

Day 1 - Lower Day 4 - Legs

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Back squats 5x2 10 Paused back squats 5x3 9.5
Stiff-leg deadlifts 3 x 10 9 Front squats 3x6 9
Dumbbell walking lunges 3 x 10 8 Good mornings 3x8 8.5
Leg extensions 4 x 10 n/a Split squats 4 x 10 8
Hamstring curls 3 x 10 n/a Hyperextensions 3 x 10 n/a

Day 2 - Upper Day 5 - Push

Exercise Sets x Reps RPE Weight Used Exercise Sets x Reps RPE Weight Used
Bench press 5x2 10 Bench press 3 x 10 9
Barbell row 4 x 10 8.5 Floor press 4x8 7
Overhead press 3 x 12 8 Dumbbell shoulder press 3 x 12 7
Underhand pulldowns 3 x 12 8 Low-high cable flys 3 x 15 7.5
Incline dumbbell press 3 x 12 8 Lateral raises 3 x 15 n/a
Face pulls 5 x 10 n/a Overhead rope extension 3 x 20 n/a

Day 3 - Rest Day 6 - Pull

Exercise Sets x Reps RPE Weight Used

Deadlifts 5x2 10
Pull-ups 3x8 7
Single-arm dumbbell row 3 x 12 7
Cable low row 3 x 15 7
Face pulls 5 x 10 n/a
Bicep curls 3 x 20 n/a

Day 7 - Rest
 What Next?
The goal of the programme was to increase both your strength and
promote hypertrophy. Now that you’ve been through the 8 weeks we
strongly recommend that you take a deload to allow your body and
central nervous system to recover.

Your options after taking the required deload (you should deload for as
long as you require - there is no specified time for your recovery as
everyone recovers at different rates) include testing your one rep max’s
again or beginning another 8 week cycle.

You can run this programme consecutively, several times. As stated, the
main aim is for overall strength increase and hypertrophy, not allowing
you to peak for a new one rep max attempt.

Should you have any questions regarding the next steps of your training
please either email us at: [email protected], or send us a
message on our Facebook page - Team ForNever Lean.
Thank you for being a part
of the TFNL community.

You are officially not brass.

Team ForNever Lean

Team ForNever Lean

@harry_tfnl, @alex _tfnl, @jason_tfnl