Eddie Hearn is a surprisingly big guy. It can be hard to tell just how big he is, given he's often standing next to the like of 6'6" Anthony Joshua, but he has a massive frame... and that's not always the easiest to fill out.
When we first worked with Hearn back in 2023, the goal was to get him moving well, lifting heavy and add some mass to his frame. But thats 'adding mass' part is a long process. So I was delighted when we came to shoot Eddie again in 2026, after having not seen him for a good year, and noting that his arms, shoulders and neck appeared to have doubled in size.
Hearn has been working diligently (read: training like a mad dog) with coach Kai Peacock since his last cover. You can read the simple training rules Peacock has him living by here, but first, here's an insight into the exact full-body workouts Hearn has used to muscle up at 46.
Train like Eddie: Hearn’s PT, Kai Peacock, has created a plan exclusively for members of MH SQUAD. Existing members can access the training plan in full via the MH app.
The Workout
A. Incline Bench Press – 3 sets x 10 reps
B. Box Squat – 4 sets x 6 reps
C. Bench Press – 3 sets x 10-12 reps
What to read next
3 rounds of:
D1. Arnold Press x 10
D2. Seated Lateral Side Raise x 12
D3. Plank Head Tap x 20
3 rounds of:
E1. Dumbbell Step-Up x 8 (each leg)
E2. Chest Fly x 12
E3. Rope Tricep Extension x 8
Coach's Notes
- Warm up to working weights before all movements
- Rest 2-3 minutes between sets of A, B and C
- For giant sets, rest only briefly between movements and 2-3 minutes between rounds
- Use dumbbells or barbell for incline press, but track and repeat
- Use weights that push you close to failure on prescribed reps
- Track reps/weights
How to Do the Movements
Incline Bench Press
Lie back on an incline bench set to around 30-45 degrees, with your feet planted firmly on the floor. Grip the bar just wider than shoulder-width and lift it over your upper chest. Lower the bar under control to the top of your chest, keeping your elbows slightly tucked, then press it back up until your arms are fully extended.
Box Squat
Stand with your feet shoulder-width apart, toes slightly turned out, with a box or bench behind you. Push your hips back and lower under control until you lightly sit on the box. Pause briefly, then drive through your heels to stand back up, keeping your chest tall.
Bench Press
Lie flat on a bench with your feet planted on the floor and hands gripping the bar just wider than shoulder-width. Lower the bar under control to your chest, keeping your elbows at a slight angle. Press the bar back up explosively until your arms are fully extended.
Arnold Press
Sit or stand holding two dumbbells at shoulder height with palms facing you. As you press the weights overhead, rotate your palms to face forward. Reverse the motion on the way down, returning to the starting position under control.
Seated Lateral Side Raise
Sit upright holding a pair of dumbbells at your sides. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Lower slowly back to the start, maintaining control throughout.
Plank Head Tap
Start in a high plank with hands under your shoulders and body in a straight line. Keeping your hips stable, lift one hand to tap your forehead. Return it to the floor and repeat on the other side, resisting any rotation through your torso.
Dumbbell Step-Up
Hold a pair of dumbbells at your sides and place one foot on a bench or box. Drive through your front foot to step up, bringing your trailing leg up to meet it. Step back down under control and repeat on the same leg before switching sides.
Chest Fly
Lie on a bench holding two dumbbells above your chest with a slight bend in your elbows. Lower the weights out to the sides in a wide arc until you feel a stretch in your chest. Squeeze your pecs to bring the weights back together at the top.
Rope Tricep Extension
Attach a rope to a high pulley and grip it with both hands. Keeping your elbows pinned to your sides, push the rope down until your arms are fully extended, separating the ends at the bottom. Slowly return to the starting position, maintaining tension throughout.
Read our full interview with Eddie Hearn at this link. You can subscribe to Men's Health by clicking here.
