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8 Week Transformation Program Complete Guide by Ryan Spiteri

We hope you don’t sleaze your way out of this resolution like in previous years. This “8 Week Transformation Program” can help you.


As 2021 is just around the corner, you must have already set out fitness resolutions to put your body into its finest shape. We hope you don’t sleaze your way out of this resolution like you’ve been doing in previous years. It’s high time you invested in a personalized training program and did something for your fitness.

Pack on the lean, hard muscle and strip away belly fat to make massive changes to your physique in record time with a proper exercise and diet plan. Here are a few things you need to indulge in, as recommended by Ryan Spiteri. Check it out and make this year all about taking care of your body. 

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This 8-week plan has been designed to continually put your body to the test and push it outside its comfort zone. This will leave your body with no choice but to build new muscle mass and burn away body fat to radically change your physique. Making a significant alteration to your body in just four weeks is hard, but it can be done and achieved. The workouts included in this 8-week program are as follows: 

Chest and back 

Ryan Spiteri recommends you indulge in the bench press, lat pull-down, incline dumbbell flye, one-arm cable press, and dumbbell pull-over in your 8-week transformation programThese exercises will help you tone your chest and back within no time. 

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Legs and abs 

If you have everything perfect but long to have toned legs and crave some abs, you must indulge in the workouts accordingly. 

  • Back Squat
  • Romanian deadlift 
  • Leg extension 
  • Hamstring curl 
  • Crunches 
  • Planks 

Biceps and triceps

  • Underhand lat pull-down 
  • Triceps dip 
  • Dumbbell biceps curl 
  • Cable biceps curl 
  • Dumbbell triceps extension 
  • Cable triceps press-down 

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Shoulders and abs 

  • Seated dumbbell overhead press 
  • Seated dumbbell lateral raise 
  • EZ-bar upright row 
  • Hanging knee raise 
  • Reverse crunch
  • Weighted crunch 

Here are a few tips to indulge in during your 8-week or 6-month body transformation programCheck them out. 

Tip 1: Create a fit agenda 

Getting a proper plan jotted down on paper is the one thing you absolutely must do to gain success during this journey. It might not work for people who believe in just winging it. Find yourself a journal in which you can write down all things related to fitness. 

Tip 2: Stretch before you go to bed 

Try stretching before you sleep if you are looking for a legit action goal you can accomplish relatively quickly to make 2021 your fitness year yet. Make stretching a habit, and it will not only relax your body before bed, but it is also the most crucial step in your workout schedule. 

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Tip 3: Drink water before you eat 

It is recommended you drink 8 ounces of water before and after each meal. It is not only a great way to stay hydrated, but it will also help keep you full. You can add a slice of lemon or mixed berries. A pleasant hint of flavor can make it easier to drink plenty of water. 

These tips will help you reap the benefits of full-body workouts efficiently. We hope that the coming year proves to be the most lucrative for your fitness goals. 

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Red Note: 30 September 2022

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