Discover the proven strategies and steps to transform your physique into a head-turning body like the guys on Love Island. Follow this comprehensive guide and unlock the secrets to attaining your dream physique. Look like: Scott Van Der Sluis, Sammy Root, Zachariah Noble, Mehdi Edno, André Furtado, Tyrique Hyde, George Fensom and Mitchel Taylor.
SET THE VISION
Start by setting clear and specific goals for your body transformation. Determine the attributes you admire in Love Islanders, such as a chiselled six-pack, well-defined muscles, or an overall lean physique. Having a clear vision will keep you motivated and focused on your journey.
I genuinely believe with consistency you could make crazy progress in 6-12 weeks.
So for once, just stick to something for more than a week, just make this your cool, weird summer project.
What's the worst that's going to happen?
KEY CHARACTERISTICS OF A LOVE ISLAND PHYSIQUE
I grew up watching Love Island (certain people know why the show has a soft spot in my heart). I think secondly to being attracted to every single girl on there, the next point of call would always be envy and amazement to how the heck these guys were in such fantastic shape.
As I've grown up, I definitely don't admire or envy the personalities of the guys who go on love island but their physiques definitely align with our vision at Eternobody. The idea of being 'effortlessly in shape' and having a f*ck me body.
Hate to break it to the lazy guy reading this, but you're not going to achieve this type of body with no effort however I can teach you the quickest and easiest way.
I'm assuming you're reading this because you're not overly fussed about muscle size or density. You just want the 6-pack abs, filled-out arms, developed back/shoulder with an all-around very lean and proportionate physique ready to chat to girls all summer.
THE LOVE ISLAND WORKOUT ROUTINE
You need to be focusing on aesthetic muscle groups. We're going to be targeting the upper chest, biceps, lats, traps and all 3 heads of the shoulder.
I want you to schedule 3 workouts per week, and work out a plan for how you're going to get in 10k steps a day (minimum 5k).
This is going to accelerate fat loss without meaning you have to go on some weird crash diet. Plus, it's going to be great to keep your testosterone levels higher even if you're eating in a calorie deficit.
I suggest:
Monday - Chest & Arms | Light Shoulders
Wednesday - Legs & Traps
Friday - Shoulders & Back | Light Chest & Arms
THE LOVE ISLAND WORKOUT SCHEDULE
The goal is to get really strong, track your lifts and use the reverse pyramid technique. Getting really strong will make you look hard and chiselled even in a calorie deficit
MONDAY – CHEST & ARMS
- Incline DB Press: 6-8, 8-10, 8-10 RPT
- Dips: 6-8, 8-10 RPT
- Bicep Curls: 4-6, 6-8, 8-10 RPT
- Triceps Pushdown: 8-10, 8-10, 10-12 RPT
- Lateral Raise: 12-15 + 5, 5, 5 Rest-Pause
WEDNESDAY – LEGS & TRAPS
- Dumbbell Bulgarian Split Squat: 4 sets x 6-8 reps
- Dumbbell RDL: 3 sets x 10-12 reps
- Leg Extensions: 3 sets x 8-12 reps
- Shrugs: 3 sets x 10-12 reps
- Reverse Fly Machine: 12-15 + 5, 5, 5 Rest-Pause
FRIDAY – SHOULDERS, BACK & ARMS
- DB Shoulder Press: 4-6, 6-8, 8-10 RPT
- Pull Ups: 4 x 8-10 reps
- Push Ups: 3 x 8-12
- Hammer Curls: 3 x 8-12
- Lateral Raise: 12-15 + 5, 5, 5 Rest-Pause
**on rest days, do some neck curls (3x12-25), reverse neck curls (3x12-25) and some lying leg raises for abs (3 x failure).
THE LOVE ISLAND DIET PLAN
Eat in a calorie deficit of 200 - 400 calories (never lower than 600 calorie deficit)
Take bodyweight in lbs x 15 - 400
E.g. 180lbs male (x15) = 2700 - 400 = 2300 calories per day
Consume at least 0.82g per lb of bodyweight
Use intermittent fasting, eating first at 1-2 pm (have coffee and sparkling water to suppress appetite)
- First meal (400-600 cals): banana (any fruit), protein shake, squares bar, yoghurt OR 4 egg omelette
- Second meal (1200-1400 cals): Steak and homemade chips OR roast chicken and patatas bravas OR Mexican/greek feast
- Third Meal (300-500 cals): 2-3 eggs on toast OR Greek yoghurt and fruit OR chocolate OR ice cream