This eight-week program focuses on creating lasting healthy habits through killer workouts, smart nutrition, and quality recovery. Start with a dexa scan, compete with the crew, and build a supportive community.
The New Lifters program in The Big 8 challenge is perfect for those new to the gym or with less than two years of experience. This beginner-friendly plan focuses on building a strong foundation with tailored workouts, smart nutrition, and recovery tips, setting you up for lasting fitness success.
The Intermediate/Advanced program in John Gannon’s Big 8 challenge is crafted for those with 2-4 years of gym experience. This advanced plan combines high-intensity workouts, detailed nutrition strategies, and advanced recovery methods to push your limits and enhance your performance. Perfect for those ready to take their fitness to the next level.
In John Gannon’s Big 8 challenge, participants can categorise themselves as either beginner or intermediate/advanced based on their gym experience. This tailored approach ensures that everyone can achieve significant progress and lasting fitness results.
Check out the interactive timeline below to see how your journey will unfold throughout The Big 8 challenge. Click or swipe through to explore each phase and understand what to expect.
Begin your transformation by signing up for The Big 8 challenge. Determine your category—beginner or intermediate/advanced—based on your gym experience and readiness to take on this fitness journey. Whether you’re new to the gym or a seasoned lifter, there’s a program tailored for you.
Your dexa scan is a paramount step in the 8 week program. You will need to complete this scan at a local radiology clinic. Once you’ve completed the scan, upload your results to your Big 8 account. Keep in mind, you are competing with the other participants in this challenge so dig deep, and work hard to make improvements!
The first four weeks are all about building a solid foundation. Beginners focus on core strength and basic exercises to establish a fitness routine, while intermediate/advanced participants dive into more intense and varied workouts. During this phase, you’ll also develop healthy habits in nutrition, sleep, hydration, and recovery, setting the stage for lasting change.
In the final four weeks, the intensity steps up. Beginners transition to more challenging workouts to continue their progress, while intermediate/advanced participants push their limits with advanced techniques and strategies. Throughout this phase, maintaining good nutrition, proper recovery, and strong community support remains crucial.
Conclude the challenge with a second dexa scan to measure your progress and see the results of your hard work. Compare your new body composition data to the initial scan, and see how you went within your Big 8 challenger community.
Celebrate your achievements and recognise the positive changes you’ve made. The journey doesn’t end here—carry forward the healthy habits and community connections you’ve built during The Big 8.
John Gannon has dedicated 22 years to the health and fitness industry in Australia. Renowned for his career as a surf coach on the world circuit, he has trained pro surfer Taj Burrows and worked extensively as a personal trainer and lifeguard. John’s expertise and passion for fitness led him to become an accredited Foundation Training instructor, focusing on creating stronger, taller humans.
Growing up in Maroubra, John developed a love for surfing that has shaped his relaxed yet disciplined approach to life and training. As a surfer himself, he combines his laid-back attitude with a profound understanding of the human body, honed over decades of experience. John’s unique approach integrates foundational training principles with his extensive background in surf coaching and personal training, making him a trusted and inspiring figure in the fitness community. Now, as a father of three, he continues to inspire and educate others, helping them achieve their fitness goals with a wealth of knowledge and a personal touch.
Ever since the last JG challenge, I managed to put on 4kg of muscle and keep it on for over 18 months now by keeping up the lifestyle changes we all implemented. Ever since then, I’ve felt better than ever and for the first time since surgery years ago, have no more shoulder pain. Whether you do it for the positive community, mental health benefits or physical improvements, just do it. Couldn’t recommend the challenge any more.
The challenge is truly life changing and well worth the sacrifice. It has put me on track again to a way more fulfilling and happy life where every day is relished. The well planned physical workouts, nutrition and functional movement exercises and resources are second to none. Sleep, mood, and overall wellbeing are through the roof and the personalised approach JG provides is invaluable. The group support gives you the feeling of being part of something very powerful and special. I did mine remotely from NZ and at all times felt connected to the process which was amazing.
The challenge helped me shake off some bad habits and awakened the motivation within me to make my fitness and mental health a priority again. Set me a baseline to build good habits on and reset my health compass. John has created a great atmosphere with a good bunch of like minded people. Enjoyed every minute of it and enjoyed the challenge as a whole. Loved that my results were measurable and accurate as could really see from the data the difference it made. Would recommend for anyone looking to challenge themselves or have a healthy change of lifestyle.
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