Featured Articles from the Physique Academy

A huge congratulations to our TRANSFORMATION OF THE YEAR, Joe Schafer.

Joe lost an incredible 25lbs in 21 weeks going from 180lbs to 144.6lbs throughout phase 1. He has continued to work with the Physique Academy along side his coach Kris to see how his progress can continue and what other challenges he is ready to face.

Joe came to the Physique Academy after going to the gym for years but seeing no progress, and after seeing his friend achieve results with us – he knew it was time to reach out.

Check out what our transformation had to say about his journey below:

WORKOUT 1

PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

WORKOUT 2

cardio long haul

For time:
800 Meter Run
800 Meter Ski Erg or Row
20 Burpee Broad Jumps
800 Meter Run
800 Meter Ski Erg or Row
20 Burpee Broad Jumps
800 Meter Run
800 Meter Ski Erg or Row
20 Burpee Broad Jumps

WORKOUT 1

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

Rowing intervals
500m x 10
1min rest between each round

WORKOUT 2

1km Row or Ski erg
30 kettlebell swings @22kg
30 BB power snatches @40kg
30 Toes to bar
1km Row or Ski erg
20 kettlebell swings @22kg
20 BB power snatches @40kg
20 Toes to bar
1km Row or Ski erg
10 kettlebell swings @22.5kg
10 BB power snatches @40kg
10 Toes to bar

WORKOUT 3

PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Congratulations to our November transformation of the month, Jason Wilson. Jason is a busy father of 3 who transformed his fitness at 44, proving age is just a number and "being busy" is just an excuse. Between juggling work, family life, and three kids' schedules, Jason had every reason to skip the gym. Working with Coach Felix, Jason didn't just lose weight - he completely ramped up his performance too. In just 5 months, he dropped from 170lbs to 145lbs. His cardiovascular endurance skyrocketed, allowing him to keep up with his kids during MMA sessions. Plus, when you lose 14.7% of your bodyweight, kicks hit differently. He's diving into Phase 2, focused on building lean mass and power for his Muay Thai kicks.

When did you join the Physique Academy?

May of 2024.

Why did you join Physique Academy?

I wanted to improve my endurance in MMA training and get control of my physique. I have been active and into weightlifting for over 20 years, but only once in my life pushed myself to single digit bodyfat. My ultimate goal is to get to around 165 pounds at around 10% Bodyfat long term and sustainable.

What have you achieved both physically and personally since joining the academy?

Gotten to be the leanest I've ever been and have significantly improved my endurance in MMA sessions. 

WORKOUT 1

CARDIO PARTY

Rower
1000m-900m-800m-700m-600m-500m
Bike Erg
1000m-1100m-1200m-1300m-1400m-1500m

WORKOUT 2

PHASE 1 - PULL

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set

PHASE 2

Ski erg
500m x 10
1 min rest between each round.

WORKOUT 3

INTERVALS

1km Warm up @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down

WORKOUT 4

PHASE 1

10M'EMOM
Every minute: BB Squat cleans
Notes:
0-5mins @80% max
5-10mins @80-90% max
Into…

James Absalom has been chosen as the November’s Client of the Month by our dedicated PA Ambassadors! James has been with the Physique Academy program for almost a year, demonstrating unwavering commitment to every aspect of his journey, from consistent check-ins to his daily grind in the gym. While his dedication was undeniable, it was his submission video that sealed the decision for the ambassadors—the fire, passion, and remarkable transformation he’s undergone shone through with every word.

"James has shown what it means to fully invest in your goals and let nothing hold you back. He’s an inspiration, showing others what true discipline can achieve," said Head of Client Success, Terrance Craft. “James embodies what we hope for every brother-growth not just in physical strength, but in confidence and purpose. He truly deserves this recognition.”

What motivated you to join Physique Academy, and how has your experience been so far?

I looked in the mirror one day and didn’t like what I saw. I had low energy, I was not where I wanted to be. I knew how to workout so a PT to teach me the moves wasn’t what I needed but the 360 program of mind, body, spirit of what my coach Karl brings as well as accountability is what I was most attracted to about PA. 

WORKOUT 1

PAHSE 1 - PULL

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps.
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set

PAHSE 2

Ski erg
500m x 10
1 min rest between each round

WORKOUT 2

Mikko’s Triangle

40M’EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

WORKOUT 3

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats single leg 12,10,8
Barbell Stiff leg deadlifts 12,10,8

WORKOUT 1

PAHSE 1

RDL 3x10
BB squats 3x10

PHASE 2

600m-500m-400m
Rower
Run
Into…
Db box step ups 20 @20kgs
Kettlebell swings 20 @20kgs
Toes to bar 20
Box jumps 20

WORKOUT 2

4 Rounds
10 Burpees
20 Pull ups
30 Push ups
40 db lunges front rack @25kgs
Into….
Rnd 1 - Run 500m
Rnd 2 - Rower 500m
Rnd 3 - Run 500m
Rnd 4 - Rower 500m

Weighted vest (8kgs)
Time cap 60:00mins

WORKOUT 3

AM’AMRAP
15 Bench press @90kg
15 Db push press @25kgs
15 Kettlebell swings @24kg
30 Cal Bike erg

WORKOUT 1

LEGS

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 2

4 Rounds - Weighted vest
10 Burpees
20 Pull ups
30 Push ups
40 Squats Db goblet @25kg
500m Run

WORKOUT 3

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

Rower
500mx10
1 min rest each round

Congratulations to our October client of the month, Charlie Smith. Charlie has not only pushed himself physically but has opened doors to new lifestyle and career opportunities. During his phase 1, Charlie qualified as a PT wanting to share his experience, knowledge and drive towards his own goals, to those who are in the position Chalie once was.

When did you join the Physique Academy.

I joined PA just over 6 months ago now.

Why did you join the program?

I joined PA because I had a lot of negative energy that I wanted to turn into something positive. I had also been going to the gym consistently for over 7 years and really not seen much progress in the last few so wanted to make a real change.

What have you achieved both personally and physically since joining?

Since joining the Academy, I have achieved the best physique i have ever had by a long way, revealing the hard work from the previous years with a proper nutrition strategy has been a game changer. Personally, the changes from probably been as large if not larger than the physical, I have basically cut alcohol out my life except special occasions and have a self-belief that I can actually do something out of the ordinary with my life instead of doubting everything I do.

WORKOUT 1

LEGS

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 2

PHASE 1 - PUSH

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

WORKOUT 1

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

Rower
500mx10
1min rest between rounds.

WORKOUT 2

PHASE 1 - legs

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

PHASE 2

50-40-30-20-10
Burpees
Assault bike calories

WORKOUT 1

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

Rower
500mx10
1min rest between rounds

WORKOUT 2

PHASE 1 - LEGS

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

PHASE 2

50-40-30-20-10
Burpees
Assault bike calories

In the world of fitness, understanding your heart rate zones is essential for maximizing your workouts and achieving your health goals. Heart rate training is a powerful method that allows you to tailor your exercise intensity to improve cardiovascular fitness, burn fat, and enhance overall performance. By monitoring your heart rate, you can identify your optimal training zones-ranging from resting to maximum exertion-enabling you to train smarter, not harder. Whether you're a beginner looking to lose weight or an athlete aiming to increase endurance, knowing how to utilize heart rate zones can significantly impact your results. In this blog, we will explore the different heart rate zones, how to calculate your target heart rate, and tips for incorporating this knowledge into your fitness routine.

HR zones are purely various percentages of your maximal heart rate, with various zones offering different levels of effort as well as working to bias a certain physiological response in line with what needs to be improved or optimised further in accordance with a certain event or activity. Now because it is likely that you are a beginner and heart rate training might inevitably be novel, it’s important to understand that to get a definitive and extremely accurate max heart rate reading you must be placed in an environment in which you have to exert yourself maximally to identify this figure. Now it’s unlikely that you’ll have access to a state of the art lab to engage in a treadmill stress test or alternatively a VO2 max test, but it’s important to know that this will yield the most reliable results and allow for a reliable identification of your maximal heart rate or alternatively exerting yourself maximally performing a 5k (this seems to be the most common) will also work to give you a reliable figure providing you do actually exert yourself, although being a beginner this may feel like a daunting task. So with that in mind the easiest and most accessible way to identify your max HR is simply using this quick calculation to get you a rough estimation before then looking to increase the degree of accuracy later on when you feel competent enough to exert yourself maximally. The equation is as follows.

AGE – 220 = MAX HR (ESTIMATION!)

For example, if an individual was 30 years old, they would simply subtract 30 from 220 to give a maximum heart rate of 190 beats per minute (BPM). Now it’s important to note that heart rate zones and the percentages used to distinguish each subsequent training zone is a ‘zone’ and not a definite percentage or BPM that you should be on the money with each time. This is because this would be extremely difficult to achieve as we know Heart Rate fluctuates no matter how standardised our effort or pace may be.

Why Rest is Not a Luxury, But a Necessity

In the pursuit of fitness goals, many individuals focus on training regimens and nutritional plans, often overlooking one of the most vital components of success: sleep. Quality sleep is not merely a luxury; it is an essential pillar that supports athletic performance and overall health. In this blog post, we’ll explore how sleep quality impacts fitness and performance, as well as the detrimental effects of sleep deprivation.

The Benefits of Quality Sleep

1. Enhanced Muscle Recovery and Growth

Sleep is the body’s natural recovery phase. During deep sleep, the body releases growth hormone, which plays a critical role in muscle repair and growth. Quality sleep promotes protein synthesis, allowing muscles to recover and grow stronger after intense workouts. Without sufficient rest, your body struggles to repair itself, potentially hindering progress.

2. Boosted Energy Levels

Ever notice how a good night's sleep can make you feel like a superhero the next day? When you prioritize sleep, you wake up feeling refreshed and energized, which translates to more effective workouts. Well-rested individuals can push themselves harder, achieving better results and maximizing their training efforts.

3. Improved Mental Focus and Motivation

Sleep is essential for cognitive function. A well-rested mind is better equipped to focus, make quick decisions, and stay motivated. When you’re well-rested, you’re more likely to stick to your workout routine and make healthier choices, helping you stay on track with your fitness goals.

Most advice will focus on the “Post-Workout” category, but pre-and intra-workout nutrition can make a huge difference to your performance, especially during endurance training and events.

1. PRE-WORKOUT - Before your training session or event.

2. INTRA-WORKOUT - During your training session or event.

3. POST-WORKOUT - After your training session or event.

Nailing all three categories is crucial to breaking through training plateaus and helping you set new PBs with ease, which is why we’re covering all three in this guide.

And to make things even simpler, we’re going to break our recommendations down even further into Resistance Training & Endurance Training, so you can see what you need to be focusing on and when depending on your current training load and goals.

Lead therapist talks through mindfulness and how we are constantly faced with challenges on the daily. Delving into the definition of mindfulness and how we use micro moments to help with challenges.

CLICK TO WATCH THE VIDEO

WORKOUT 1

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

Rower
500mx10
1min rest between rounds

WORKOUT 2

PHASE 1

20M’EMOM
1MIN:Bike erg: 14/5cals
2MIN:Kettlebell: 14/15 @20kg
3MIN:Rower: 14/15cals
4MIN:Push ups: 20

3mins rest

Breathing and breath control is a great way to manage stress levels. Lead therapist Nicola talks us through the impact of breathing on stress levels through this guide.

CLICK TO WATCH THE VIDEO

Grounding is a method as a self-soothing skill to combat overwhelming feelings.

CLICK TO WATCH THE VIDEO

Congratulations to our newest Client of the Month, Spencer Roberts!

Why did you join?

A huge congratulations to Spencer Roberts, our new client of the month award winner. Body image issues, a lack of exercise, and a poor diet led Spencer into the path of coach Matt. After the initial consultation call, Spencer knew this was the program for him. Spencer loved how Physique Academy hit all major pillars of health, from a tailored nutrition, and training plan, to mental health too. Achieving an incredible weight loss transformation of 157.63lbs to 125.8lbs and a confidence boost like no other – we transition into Phase 2.

We caught up with our award winner to chat about his journey with Matt & the program.

Why did you join?

January 2024

WORKOUT 1

10 ROUNDS for time

10 Assault bike cals
6 Burpees over bar
6 BB Clean and jerk @60kg
6 Pull ups
6 Db box step ups @22.5kgs
6 HSPU

WORKOUT 2

PHASE 1 - ARMS

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set.
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps

PHASE 2

50-40-30-20-10
Assault bike cals
Press ups
TIME CAP: 30:00m

Stress can have HUGE impacts on both your mental and physical health. Life throws challenges at you every day, each contributing to your stress levels and pushing you towards your ‘threshold’. Head therapist Nicola Kelly helps us identify these ‘micro-stresses’ that can build up and cause you to act on these events. Nicola and here incredible team work with both clients and coaches through our service provided therapy sessions that help combat stress by providing tips and techniques to help manage these mental and physical factors.

CLICK TO WATCH THE VIDEO

Lead therapist Nicola goes through the technique of guided mountain meditation. A technique used in abundance throughout our 1-1 therapy sessions. This method reminds you that you are in control of your mood, your actions and the outcomes of challenges faced every day.

Click to watch the video

WORKOUT 1

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

Rowing intervals
500m x 10
1min rest between each round

WORKOUT 2

1km Row or Ski erg
30 kettlebell swings @22kg
30 BB power snatches @40kg
30 Toes to bar
1km Row or Ski erg
20 kettlebell swings @22kg
20 BB power snatches @40kg
20 Toes to bar
1km Row or Ski erg
10 kettlebell swings @22.5kg
10 BB power snatches @40kg
10 Toes to bar

WORKOUT 3

PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Ingredients

Chicken Breast
Fresh tagliatelle
Bacon
Mushrooms
Dried Parmesan
Low fat crème fresh
Garlic

WORKOUT 1

PHASE 1 - PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time

PHASE 2

30M’AMRAP
2 BB cleans & Press @70kg
3 BB front squats @70kg
4 Box jump overs
5 toes to bar
200m Rower

WORKOUT 2

PHASE 1 - PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time

Our client Chahid has stepped out of his comfort zone and with ultimate confidence has taken on his first professional photoshoot. Chahid joined Physique Academy with the intention of getting in the best shape of his life as he approached 45 years old. He got to work with coach Tom and after 6 months completed phase 1 with flying colours losing 20lbs and gaining some serious abs.

Chahid is now flying through phase 2 but wanted to push himself further and take part in a professional photo shoot.

Separation season is a term we use as we separate ourselves from those who lose motivation and fall off track. As we wave goodbye to summer and welcome the colder seasons of the year, we see that for most people this is a time to fall back intoa toxic cycle. Summer is the ultimate motivator, whether you’re wanting to get in shape, training for an event or utilising the warmer weather to get outside and exercise more. But the end of the year is where true characters are tested.

Whilst everyone else checks out, it’s time for you to CHECK IN and ‘separate’ yourselves from the average. Put distance between you and those who aren’t willing to push themselves, step put of their comfort zone, discover what their true potential is.

At Physique Academy, we LOVE separation season. It highlights the level of dedication, consistency, accountability and drive to achieve a fitter, faster stronger version of ourselves.

NOW is the time to put the real work in. Where do you see yourself this time next year? Do you have a physical appearance you want to achieve? A fitness level you want to hit? An event you want to succeed in? A career you want to progress? A relationship you want to go after? Enhance your social circle with like minded guys? Remove the toxicity in your life?

WORKOUT 1

PHASE 1 - PUSH

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time

PHASE 2

Cardio party with Partner
3 Rounds - Time cap 35:00m
-400m Run (together)
-1k Rower
-1k Ski erg
-2k Bike erg

Notes: On the Rower, bike and ski alternate the target distance between the two of you

WORKOUT 2

PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Huge congratulations to our SUMMER TRANSFORMATION CHALLENGE winner Etha, who will be taking home a huge $4,000 cash prize! Ethan joined the challenge to get in peak condition but with no understanding of training and nutrition needed help. Ethan got to work with Dan Gorse and the pair became unstoppable. With unmatched support, dedication and the will to win – Ethan came out on top with an incredible transformation.

We caught up with the winner with our Q&A…

Who is your coach

Dan Gorse

Congratulations to our latest CLIENT OF THE MONTH, Mike Caggiano!

Why did you join?

A huge congratulations to our latest Client of the Month, Joe Schafer. Joe has been working alongside Coach Kris to break through challenges and achieve incredible results. “I would find myself staring at my abs for like 10 minutes at a time,” Joe said after losing 35 lbs and finally revealing a leaner physique. He had been trying for a while, but he couldn’t figure out the diet part. Even though he’d been lifting for years and felt physically strong, knowing how to eat to get shredded was confusing.

Joe's goal was simple: lose fat while maintaining as much strength as possible. So Kris did what he does best—created a bespoke training and nutrition plan to get the fat off, with clear A-to-B goals to keep him focused.

We caught up with the award-winning client to find out more about his journey.

WORKOUT 1

PHASE 1 - PUSH

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10

PHASE 2

20M’EMOM
1MIN: 15cal Rower
2MIN: 5 BB Thrusters @60kg

WORKOUT 2

PHASE 1

As fast as possible
100 Barbell Cleans after every break complete
4 burpees over bar
8 toes to bar
12 kettlebell swings @24kg
Notes: Barbell @60kg

PHASE 2

10k Bike erg (zone 2)

WORKOUT 3

"4 whole years since I decided to turn it all around"

Coach Adam is a true testament to Physique Academy. He joined 4 years ago and has not only gone through and incredible physical transformation, he has improved his career, his mental health, his social circle, his lifestyle and more... This is his story.

Looking back on this last 4 years, there’s been so many ups and downs. So many potential opportunities to use life as an excuse and give up on my journey.

I’ve been through it all, people doubting me, people saying I’d gone too far, people saying I looked ill, people slagging me off behind my back, people deceiving me just for trying to work on myself.. it’s been tough.

13/07/2020, the middle of lockdown. The world was upside down but my world was about to change. Day one with George & the Physique Academy team who gave me the belief I could make the change. Without this guy I wouldn’t be who I am today, happy, confident and living a life I’d never of even dreamed of prior to this.

Moghees Siddique - Blog

4 Years of Dedication

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4 Years of Dedication

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4 Years of Dedication

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We are building a team of Iron Men! Incredible work from three clients who have stepped up their endurance training with coach Ollie.

Andrew smashed his first 70.3 at Ironman Mont-Tremblant.

The conditions for this race were grim! The swim was even shortened because it was considered dangerous. Besides the weather, this race was a war of attrition for Andrew as preparations for this event didn’t quite go as planned. He had to manage shin splints throughout a large bulk of his training and a few weeks out from the race, he tore the meniscus cartilage in his knee during a training run and was in a lot of pain.

On top of all this, he has been studying to become a doctor, so it’s been long hours at work and studying for medical exams!

Are you new to the world of fitness and nutrition and wondering how to navigate the realm of protein intake? Understanding the role of protein in your diet is crucial for achieving your fitness goals. In this blog post, we'll dive into the basics of protein, including how to calculate your daily protein needs, sources of protein, the benefits of protein for fitness, and why it's essential for muscle building and strength.

Calculating Your Daily Protein Needs

Protein is an essential macronutrient that plays a vital role in muscle repair, growth, and overall health. To determine your daily protein requirements, a general guideline is to consume around 0.8 to 1 gram of protein per kilogram of body weight. However, this can vary based on individual goals, activity level, and fitness routine. Consulting with our coaches can help you personalize your protein intake for optimal results.

Sources of Protein

Protein can be found in a variety of foods, including lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. For those looking for quick and convenient protein sources, protein shakes and bars can be a convenient option to meet your protein needs on the go.

The Role of Protein in Fitness

Protein is essential for muscle repair and growth, making it a key component of any fitness regimen. Consuming an adequate amount of protein can help support muscle recovery after workouts, increase muscle mass, and improve strength and performance.

WORKOUT 1

PHASE 1 - PUSH

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10

PHASE 2

For time:
100 toes to bar
10 box jump over burpees every time you break

WORKOUT 2

ROWER

Ski erg
500m-400m-300m-200m
Into….
10 bb power cleans @70kg
15 bb push press @70kg
20 Toes to bar

Serves: 4

Calories: 292 | Total fat: 10g | Carbs: 19g | Sugars: 3g | Protein: 32g *without rice

Ingredients

500g chicken breast, cut into bite-sized pieces
1 tbsp massaman curry paste (MAE PLOY is the best)
1 large onion, cut into wedges
2 cloves of garlic, crushed
1 Courgette
Handful kale
1 inch ginger, peeled and grated
1 tin (400ml) light coconut milk
2 medium waxy potatoes
1 tbsp fish sauce
1 tsp sweetener
salt & pepper
fresh coriander

A HUGE congratulations to team member Daniel who completed this epic challenge of 10km Open Water distance!

“This certainly was a battle that was just as mental as it was physical! Spending close to 3 and a half hours in the water really pushed me to keep a positive mindset when it felt like you were going nowhere at some points! With just a kayak with jelly babies and a few High 5 energy shots, there really was not rest spots so it was all systems go for the entire distance. Another challenge ticked off for 2024. Training saw me increase my frequency of swims 2 sessions per week, one session dedicated to open water and focusing on distance. I would never have dreamed about the number of events and the scale of events I have done this year without the constant support, advice, training and the community of the Physique Academy” - Daniel.

Moghees Siddique - Blog

Dan Bentham 10km

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Dan Bentham 10km

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Dan Bentham 10km

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Do you have a goal you want to achieve, a new challenge you want to face, a milestone you want to cross – speak to the team on a FREE consultation call

In the world of fitness and nutrition, the term "macros" is often thrown around, but what exactly are macros and why are they important? Understanding macros is key to fueling your body effectively and achieving your fitness goals. In this beginner's guide, we'll delve into the world of macros, how to calculate them, and why they play a crucial role in your nutrition.

What are Macros?

Macros, short for macronutrients, are the three main components of the food we eat: carbohydrates, proteins, and fats. Each macronutrient serves a specific purpose in our bodies and provides us with the energy needed to function optimally.

How to Calculate Macros

Calculating your macros involves determining the optimal ratio of carbohydrates, proteins, and fats based on your fitness goals, activity level, and body composition. Here's a more detailed breakdown of how to calculate your macros:

1. Determine Your Goals: Start by setting clear and realistic goals, whether it's weight loss, muscle gain, or maintenance.
2. Calculate Your Total Daily Energy Expenditure (TDEE): To optimise macro intake you must estimate your TDEE, which represents the number of calories you need to maintain your current weight. At Physique Academy we can help you with this so we can create the ultimate nutrition plan.
3. Adjust Your Macro Ratios: Based on your goals, adjust your macro ratios to support your objectives. For example, if you're looking to build muscle, you may increase your protein intake.
4. Set Your Protein Intake: Protein is crucial for muscle repair and growth. Aim to consume around 0.8-1 gram of protein per pound of body weight.
5. Determine Your Carb and Fat Intake: The remaining calories in your diet should be allocated to carbohydrates and fats. Carbs are important for energy, while fats play a role in hormone production and overall health.
6. Track Your Macros: Use a food tracking app or journal to monitor your macro intake and make adjustments as needed to stay on track with your goals.

Why are Macros Important?

Macros are essential for providing our bodies with the necessary nutrients and energy to support overall health and performance. Carbohydrates fuel our workouts, proteins aid in muscle repair and growth, and fats play a role in hormone production and nutrient absorption.

What Does Fitness mean to you?

Everything. I believe that taking care of our health and our fitness allows us to maximise life. Without being fit and healthy, we cannot work, we cannot enjoy our hobbies, we cannot look after our loved ones.

Fitness is also me-time. I can forget about everything else going on in the world, almost like meditation, my mind focuses solely on one thing. Whether that is making sure I stand up during a heavy back squat, or to keep pushing during a 10km time trial. My mind is clear and it’s a chance to use my body that I have been so lucky enough to be blessed with.

When did you start your fitness journey?

I engaged in various sports growing up: football, rugby, boxing, and more. But my REAL fitness journey started at 15, when I got a taste for conscious self-improvement by going to the gym, weight training. I dabbled in and out of the gym until the age of 18 where I started to become consistent and make good progress.

How has fitness helped you in other areas of your life?

Confidence. I was always shy as a kid, lanky as well, my confidence was quite low. Although I always envisioned the man I would be, fit, strong, developed, and set out tirelessly to achieve it.

Along the way, I gained confidence within myself, confidence around others. I learnt the process of delayed gratification; I cemented the habit of discipline and routine. I learnt that to achieve something, you need to have clear goals, you need to break that goal down. This translated into exams, jobs, personal endeavors.

WORKOUT 1

20-18-16-14-12-10-8
Back Squats @80kg
D ball over shoulder @30kg
Push ups
Ghd sit ups
Rower

WORKOUT 2

PUSH

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10

WORKOUT 3

40M’AMRAP

3 Clean and Press @60kg
8 Burpee box jump overs
8 Toes to bar
6 Power cleans @60kg
500m Rower

WORKOUT 4

Hyrox is becoming an increasingly popular style of training It has grown amongst the ranks of athletes and is seen as a phenomenon on a global scale. These types of competitions require certain style of training and nutrition plan to enable you to successfully train, and compete at your best ability.

Hyrox is a unique fitness competition that combines functional fitness exercises with running. Participants compete in a series of physical challenges, such as rowing, sled pushes, burpees, and more, interspersed with running segments. The goal is to complete all the challenges as quickly as possible.

Coach Ash is currently training for a Hyrox competition and in our latest has provided valuable information for those looking to compete for the very first time. “In this video, I'll be talking through my challenges & approach to maintaining muscle mass whilst implementing a Hybrid style of training into your programme” - Ash.

Ingredients

400kcals - Serves 4

Ingredients:

500g lean beef mince (5% fat or less)
1 large onion, finely chopped
1 large carrot, finely chopped
50g frozen garden peas
2 large garlic cloves, crushed
1 beef stock cube, crumbled
3 tbsp tomato purée
2 tsp Worcestershire sauce
½ tsp dried thyme
1 tbsp beef gravy powder
800g potatoes, peeled and roughly chopped
(serves 4 people)

WORKOUT 1

PHASE 1 - PUSH

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10

PHASE 2

5km Run (Zone 3)

WORKOUT 2

2 ROUNDS

400m Run
50 Wall balls @9kg
40 Cal Assault bike
400m run
50 American kettlebell swings @24kg
40 Cal Assault bike
400m Run
TIME CAP = 40 MINUTES

WORKOUT 3

PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Preacher curl machine 20,15,10

WORKOUT 4

PHASE 1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Calf raise machine 10,15,15,20,20

Congratulations to our latest CLIENT OF THE MONTH, Mike Caggiano!

Why did you join?

I joined Physique academy this February.

Why did you join Physique Academy?

I joined physique academy to get into the best shape of my life. My goal was to lose body fat and gain muscle mass, while learning how to properly eat and train.

What have you achieved both physically and personally since joining the academy?

Physically, I dropped 16lbs and became the leanest I’ve ever become, while running at speeds on the treadmill I have never ran before at the highest times I’ve ever done.

WORKOUT 1

PUSH

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10

WORKOUT 2

40M’EMOM

MIN1:Bike erg:
MIN2:Rower:
12cal,14cal,16cal,18cal
0-10min,10-20min,20-30min,30-40min

WORKOUT 3

Phase  1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Preacher curl machine 20,15,10

Phase  2

Bike erg
10,000meters
Time cap 20min

WORKOUT 1

Phase  1 - LEGS

4 Rounds
500 bike erg
14 barbell side lunges @60kg
14 Toes to bar
1 min rest between each round

Into…

3mins rest

4 Rounds
1000m bike erg
7 Barbell squats @100kg
7 Devil press @17.5kgs
Rest 1 min between rounds.

Into…

WORKOUT 1

Phase  1 - Push

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase  2

Rower
500m x 10
1 min rest

WORKOUT 2

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

WORKOUT 3

3 rounds for time

1,000m Run
750m Row
50 Cal assault bike

Guys on our program not only excel in fitness, but they progress through their professionalism and career. Terrance is a true testament to everything we stand for at Physique Academy and is a fine example of how our program has pushed his career path and self-development.

“At an awards banquet a few years ago, I was talking to someone, and out of nowhere the button on my blazer popped off and flew across the room. It was possibly the most embarrassing moment I ever had at an event. The suit didn’t even fit and it was the largest they had. To say my confidence was diminished that night would be an understatement. When I look back on this photo, I don’t even remember this person. I still have the suits I used to wear when I was heavier in my closet. Sometimes I try them on to see how much weight I’ve lost and I’m still shocked.

Are you looking to enhance your speed and agility on the track or field? Incorporating tracking and interval running sessions into your training regimen can be a game-changer. By monitoring your progress and incorporating targeted speed workouts, you can take your performance to the next level.

How Tracking Enhances Speed Improvement:

1. Set Clear Goals: Define specific speed-related goals that you want to achieve, such as increasing your sprint time or improving your overall speed and agility.
2. Utilize Technology: Track your running performance using apps, GPS watches, or fitness trackers to monitor your pace, distance, and progress over time.
3. Analyze Your Data: Review your tracking data to identify patterns, areas for improvement, and track your progress towards your speed goals.
4. Adjust Your Training: Use the insights from your tracking data to adjust your training program, focus on areas that need improvement, and set new targets for speed development.

The Power of Interval Running Sessions:

1. High-Intensity Intervals: Incorporate short bursts of high-intensity running followed by periods of active recovery to improve speed, endurance, and anaerobic capacity.
2. Varied Workouts: Mix up your interval sessions with different distances, speeds, and recovery times to keep your body challenged and prevent plateaus.
3. Consistency is Key: Regularly include interval running sessions in your training schedule to build speed, power, and efficiency in your running performance.

By combining the precision of tracking with the intensity of interval running sessions, you can unlock your full speed potential and achieve remarkable improvements in your running performance.

You can book a FREE consultation call with the Physique Academy here.

How Tracking Enhances Speed Improvement:

Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on the body to continually make progress. Whether you're a seasoned athlete or just starting your fitness journey, understanding and implementing progressive overload can significantly enhance your results.

What is Progressive Overload?

Progressive overload refers to the gradual increase in stress placed on the body during exercise over time. This can be achieved by manipulating factors such as weight, reps, sets, intensity, or frequency of training sessions. By consistently challenging your muscles in this way, you stimulate growth and adaptation, leading to increased strength, muscle mass, and overall fitness.

How to Implement Progressive Overload:

1. Track Your Progress: Keep detailed records of your workouts, including weights lifted, reps completed, and any other relevant metrics. This will help you identify areas for improvement and track your progress over time.
2. Gradually Increase Intensity: To apply progressive overload, incrementally increase the resistance, volume, or intensity of your workouts. This can be done by adding weight, increasing reps, or shortening rest periods.
3. Listen to Your Body: It's essential to push yourself while also listening to your body's signals. Avoid overtraining and prioritize proper form to prevent injuries.
4. Periodize Your Training: Incorporate cycles of varying intensity and volume to prevent plateaus and keep your body adapting to new challenges.

Who Can Benefit from Progressive Overload?

Progressive overload is beneficial for individuals of all fitness levels, from beginners to advanced athletes. By customizing the intensity and progression of workouts, anyone can optimize their fitness gains and continue to see improvements in strength, endurance, and overall performance.

The Importance of Progressive Overload:

Progressive overload is the cornerstone of effective training programs and is essential for achieving long-term fitness goals. By consistently challenging your body and pushing beyond your limits in a controlled manner, you can unlock your full potential and make significant strides towards a stronger, healthier physique.

You can book a FREE consultation call with the Physique Academy here.

What Does Fitness mean to you?

Huge congrats to coach Marius who competed in the NPC Weekend Flex, in Italy for the Men's Physique Open Class and won 3rd.

"Very competitive just like the last one but I had one goal in mind, gonna give my best shot and I felt a lot more confident from my previous one as 90% of the negative thoughts and questions they were already answered. I took the flight 3 days prior and found myself in Italy with 2h of sleep, with a few very busy days ahead and then The show day.

I was started to get nervous, anxious and the lack of sleep has definitely had an impact playing tricks and contemplating with my mind if I should still do it or not. I knew this is not me, I had a goal. The contract I signed with myself was already in place and there was nothing stopping me.

One night before the show, I had a good sleep, maybe 5-6h and that has changed everything! Woke up euphoric, energised and ready to hit the stage. The whole day it's been a blessing and I felt great!

What Does Fitness mean to you?

WORKOUT 1

Phase  1 - Push

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase  2

Bike erg - 10,000m (zone2)

WORKOUT 2

Phase  1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

WORKOUT 3

Team member Daniel recently completed his first ever 70.3 distance triathlon, smashing his goal time of 6hrs with an incredible 5hr 18min finish. Having completed this distance for the first time he wanted to share some tips for some those wanting to take on their own triathlon challenge. The Ironman event took place in in the heart of Bolton Town centre where the crowd support is like nowhere else in the world!

"The experience was incredible for me, it's my biggest sporting achievement to date. The race was also a huge learning curve and being my first 70.3 I wanted to share some tips and advice for anyone else who wants to give it a go. I am no professional athlete or podium contester, I am an amateur so my advice is completely personal and just some helpful tips for first timers " - Daniel

Moghees Siddique - Blog

Dan Bentham Iron Man

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Dan Bentham Iron Man

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Dan Bentham Iron Man

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1. Preparation is everything! Dedicate your time to getting the miles in and create a consistent plan. Monitor your preferred performance statistic. My goal was to complete it in under 6hrs so I practiced pacing in swim, bike and run.
2. Get used to open water swimming. I can't express how important this is! I entered a standard distance triathlon 4 weeks before the Iron Man and experienced a sense of panic in the water. You need to get used to the atmosphere of being in open water, the current, the open space, the mindset of being in a large space with less than 5ft of vision in front of you.
3. Nutrition and fuel. You need to fuel throughout this race to keep your energy levels high. I used Naked bars, High 5 Carb Powder (finishing two bottles on the race) and High 5 gels for the run. Get your body used to these supplements and gels in the run up to the event, you don't want a dodgy stomach half way through. Also keep your food consistent in the week up to the race, you don't want to change or add anything new into your diet. The day before, carb up morning-midday so you can digest this with a good amount of time before the race begins.
4. Train with a group. Luckily I competed with 2 friends which helped my training. Holding each other accountable, sharing tips, motivating each other and getting advice is a huge help. I also work with the Physique Academy who are an incredible support group and want to push you to succeed so my advice is train with a group or get a coach who can help you with your plan.
5. Enjoy every second of it! It's painful, it's long, it's humbling but it's an incredible day! I can honestly say I loved every second, even when my legs were cramping and I was constantly counting down the miles, I loved it! The atmosphere and adrenaline gives you that extra push so use it! Looking back and seeing the photos and receiving the messages of congrats just wants you to go for more. So sign up, train and embrace the results!

If Dan has inspired you to change your lifestyle, book a FREE consultation call with the Physique Academy and let’s get started.

WORKOUT 1

Phase  1 - Push

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase  2

6 Rounds for time
Round 1/2/3
12 toes to bar
12 BB power snatch
20 cal rower
Round 4/5/6
15 Box jumps
15 db push press
20 cal rower

WORKOUT 2

Phase  1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

WORKOUT 3

Congratulations to our latest CLIENT OF THE MONTH, Brad Bond. Brad’s initial was to get ‘shredded’ and he did just that. Working with coach Mikey, Brad has completed Phase 1 with an incredible transformation. He lost 17lbs in just 16 weeks and started breaking some PBs in the gym showcasing you can shred and gain strength whilst doing so!

Brad is also taking part in Muay Thai and during the program received his yellow belt. “I put this down to the conditioning and cardio my coach Mikey helped me with” – Brad.

Next for Brad is progressing towards his orange belt and putting on some mass with our Phase 2.

Brad has won a new pair of boxing gloves and ankle supports for his Muay Thai as a reward of taking home CLIENT OF THE MONTH!

WORKOUT 1

Phase  1 - Push

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase  2

Bike erg 5000m (zone 2)

WORKOUT 2

30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower

WORKOUT 3

Phase 1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

WORKOUT 1

PHASE 1 - Legs

Lying hamstring curls 15,12,10
Barbell box step ups 10,8,6 (each leg)
RDL 10,8,5
Ghd reverse hyper extension weighted 10,10
Leg extensions 15,12 (superset) Walking barbell lunges 20,20

PHASE 2

Bike erg 5000m (zone 2)

WORKOUT 2

PHASE 1 - Pull

Seated iso back row machine single arm 12,10,8
T bar row land mine 12,10,5
Weighted pull ups 10,8,6
Rear db flys 15,12,10
Single arm Db alternating preacher curls 15,12,10 (each arm)
Db hammer curls 15,12,10

PHASE 2

10 Rounds for time
10 Wall balls @9kg
5 db devil press @20kgs
5 box jump overs

WORKOUT 1

PHASE 1 - Legs

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

PHASE 2

10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs

WORKOUT 2

PHASE 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

PHASE 2

4 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg

WORKOUT 1

Legs

Lying hamstrings curls 15,10,15
Barbell stiff leg deadlifts 10,10,10
Barbell Box step ups 20,16,10 (superset) Barbell Front squats 10,10,10
Box Jumps 100 for time

WORKOUT 2

chest & SHOILDERS

Barbell Bench press 15,10,5 reps (@100,120,130kg)
Standing db press single arm 10,10,10 (@30,35,35kg)
Chest Dips 3 sets x Max reps
Db Incline press 3 x 10-15 reps
Db side raises 3 x 12-15 (@10-12kg) Superset Db holds - max time) @5kg

WORKOUT 3

30M'AMRAP

Rower 250m
Reverse hand stand press ups 10
Kettlebell carry 100m @32kgs
Db Snatch 10 @30kg

WORKOUT 4

A huge congratulations to our latest client of the month Kelvin! Like most guys, Kelvin saw our post on the PA page of regular guys getting lean, strong, and athletic. Working with coach Thomas, we created a personalised nutrition plan that made it dead simple for Kelvin to prepare his meals whilst taking into account his dietary requirements as a vegetarian. Kelvin quickly grasped his macro targets and started to explore his culinary capabilities with some exciting low calorie, high-protein vegetarian meals. The training program focused on gaining strength and hitting new PBs, of which aplenty!

Next, Kelvin is moving on to Phase 2 with to focus on building muscle, running a few marathons, and building his functional strength.

WHY DID YOU JOIN PHYSIQUE ACADEMY?

I decided to join PA because I saw the results they were producing, and I knew I wanted to make a change in my physique. Additionally, the initial call with my current coach informing me of the program really attracted me to PA because it wasn’t just a workout plan. It was all encompassing. They track and advise on nutrition, sleep patterns, mental health, weight training, water intake, passive/active cardio, and things like motivation. This all informs the guidance my trainer provides, and I really haven’t seen that done in other programs I was researching at the time.

WHAT HAVE YOU ACHIEVED BOTH PHYSICALLY AND PERSONALLY, SINCE JOINING THE ACADEMY?

Physically, I’ve achieved a total body transformation. I am also, currently performing the best I ever have in both weightlifting and running. Personally, I have transferred the discipline gained from the program to my everyday life. I have more structure in my days which I find allows me to have more productive days.

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WORKOUT 1

Legs

Barbell stiff leg deadlifts 4x10 @140kg
Rest 3mins

Into…
3-4 Rounds
Hang squat clean 5 @70kg
Front squats 5 @70kg
Plate reverse deficit lunges 10 @70kg
Box jumps 15
Into..
Ski erg 30cal
Ghd Reverse hyper extension 10 @10kg plate
Ghd sit ups 15
Rest 2 mins after each round.

WORKOUT 2

Phase 1

ARMS & CALVES

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15

Phase 2

5km Run (zone 3)

You can find all the information about our Armstrong Foundation by hitting this link: Armstrong Foundation

WORKOUT 1

Phase 1 - Legs

Lying hamstring curls 15,12,10
leg press 20,15,10,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Leg extensions 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 2

Phase 1 - PULL

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

20M’AMRAP - As many rounds as possible in 20 mins
10 Assault bike calories
10 Kettlebell Two Handed Deadlift @30kgs
5 Kettlebell Two Handed Thruster @30kgs
5 Box Jumps

WORKOUT 3

10 Rounds for time
Bike erg 1000m
Kettlebell Farmers walk 50m @36kgs
Pull ups 10
Push ups 20

WORKOUT 1

Phase 1 - Legs

10M’EMOM
Every minute perform 2 BB squat cleans
1MIN: 2 BB Squat clean @80%

Rest 3mins 

Into…

Phase 2

3 Rounds 
Barbell squats 6 @140kg
Kettlebell swings 18 @28kg 
Deficit reverse Db Lunge on plate 18 @30kgs
Rower 30cal
20min rest 

Into…

WORKOUT 1

Phase 1

Mikko’s Triangle
24M’EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Notes: Set a single number of calories and complete that amount of work each minute - every minute

Phase 2

20M’EMOM
MIN1: 10 Deadlifts @80kg
MIN2: 200m run

WORKOUT 2

Phase 1 - Push

4 Rounds for time
Seated behind the neck BB Shoulder press 10 @60kg
Assault bike 15cals
Seated Db Side raises 10 superset rear fly’s 10 @12kg
Assault bike 15cals
Incline db chest press 10 @45kgs
Assault bike 15 calories
Tricep db skull crushers 20 @12kgs

WORKOUT 3

7 rounds for time:
400m Run
30 BB back squats @60kg

To support our mission to provide our Armstrong Foundation 'Let's Talk' service to the public, bring awareness to mental health and break the stigma around the topic, our team, along with clients, will embark on the iconic Yorkshire three peaks challenge on the 18th of May.

Yet another client and coach activity bringing our community from around the UK together.
Our aim is to raise donations for the 'Let's Talk' therapy program, aiming to make mental health support more accessible to the male public. By contributing, you are helping us extend our mission of promoting mental well-being for all.

You can find all the information about our Armstrong Foundation by hitting this link: Armstrong Foundation

A huge congratulations to our latest client of the month, Lucas Ballasy. Lucas has a history of fitness after dedicating years to powerlifting, strongman, cycling competitions but found himself with no direction.

He loved the physical side to his training but wanted to learn more about all elements of fitness and with that, his physique to be in the best form possible.

Working with our amazing coach Ash, Lucas has dropped an incredible 30lbs, starting at 156 and no sits at 128. With a new baby, Lucas’s biggest challenge was routine but with Ash, we created the ultimate program that allowed for a healthy and impactful work/family/fitness life balance.

“I think the biggest win is actually seeing how far my physique has come” – Lucas

WORKOUT 1

Phase 1 - Legs

Lying hamstring curls 15,12,10
leg press 20,15,10,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Leg extensions 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Hero workout - Holleyman
30 rounds for time
5 wall balls @9kg
3 hand stand press ups
1 BB power clean @100kg

WORKOUT 2

Phase 1 - Push

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time

WORKOUT 3

Descending Erg calorie ladder for time
50-40-30-20-10calories
Bike erg
Rower
Ski erg

WORKOUT 1

Phase 1 - Pull

Pull ups 3 x max reps sets (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10

Phase 2

6 rounds
Every 3mins complete
20 calorie row
12 Toes to bar
Max barbell clean and press @40kg
90 seconds rest after each round
Notes: Write down how many max BB clean and press you accumulated in the 6 rounds. This is your score

WORKOUT 2

Phase 1 - Legs

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 1

Phase 1 - Pull

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

7km Run (Zone 3)

WORKOUT 2

3 rounds in pairs for time

600m Rower | I go u go
600m Ski erg | I go u go
400m run (together)
Into…
Db ball over double box 20 @40kg
BB Cleans 20 @80kg
Db Devil press 20 @20kg
50min time cap

WORKOUT 3

60M’AMRAP | I-GO-YOU-GO

In pairs complete as many rounds as possible
10 BB squats @BW
15 Toes to bar
20 cal Bike erg

Congratulations to our latest client of the month, Alexander Kitaev. 10 years training in the gym and after just 5 months working with coach Mikey has seen more progress than he has ever seen in his life. He is truly in the best shape of his life and his dedication and strive to be the best version of himself has awarded Alex with the client of the month! Alexander lost a total of 12kg, dropping from 84.5kg down to a lean 72.5kg. After years of trial-and-error training, he finally revealed the muscular physique he had worked so hard for.

Check out our Q&A with client Alexander below and check out the Physique Academy YouTube channel as Alexander and Mikey catch up in Dubai for a face-to-face chat.

Why did you join Physique Academy?

I joined the Physique Academy in the end of September 2023, and started the program from October 2023.

Why did you join Physique Academy?

Before joining the Physique Academy, I had been going to the gym for about 10 years, but without any proper systematic approach, with big breaks and without nutrition plan. I had managed to build muscles, but the main challenge was to get lean so that all those muscles started popping out properly. So, my goal was to achieve 10-12% body fat and maintain the muscle mass as much as possible.

WORKOUT 1

Phase 1

ARMS & CALVES

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15

Phase 2

Partner workout | I-go-u-go
10x20cal @85-90RPM
10x30cal @75-80RPM

GO AS FAST AS POSSIBLE. Alternate between the two of you. I GO U GO. One of you will rest when your training partner is on the assault bike. Make sure you keep so the in the RPM range on the bike

WORKOUT 2

WORKOUT 1

Phase 1 - Push

Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)

Phase 2

3M’AMRAP
3 Power Cleans @60kg
6 Push-Ups
9 Air Squats

Info: 6 Rounds of 3 minute AMRAPs. Complete as many rounds and repetitions as possible in 3 mins. 1 minute rest after each 3 minute AMRAP
Repeat 6 times total

Score
- Official scoring: After each 3-minute cycle, start over
Record the score (roundstreps) individually for each of the five AMRAPS*
- Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle

WORKOUT 1

Phase 1

ARMS & CALVES

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15

Phase 2

10-20-30-40-50
Rower calories
Toes to bar
Wall Ball Shots (20/14 lb)

P.s. 5 rounds that each combine the exercises, In the first round, you Row 10 calories followed by 10 toes to bar followed by 10 Wall Ball Shots. In the second round you Row 20 calories followed by 20 toes to bar followed by 20 Wall Ball Shots

WORKOUT 2

WORKOUT 1

Phase 1

10M’EMOM
1MIN: BB snatch @80%

Rest 3 mins.

Into…
10M’EMOM
1MIN: 2 BB thrusters @80%

Phase 2

10 ROUNDS
3M’EMON - Every 3 mins for 30 mins complete.
D ball over shoulder 6 @55kg
Burpee over d ball 6
Pistol squat 6
Ghd 6
Assault bike 6cals

WORKOUT 1

Phase 1

ARMS  & CALVES

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set.
Tricep over head ez bar cable extensions 15,12,10 drop set last set.
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set.
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15

Phase 2

Rower
500x10
1 min rest between each round.

WORKOUT 2

Phase 1

6 Rounds - 4:00mON/2:00mREST
18cal assault bike
12 GHD sit ups
5 Burpee Box jump owners
Into…
Round 1/4: Max BB Push press @50kg
Round 2/5: Max BB Sumo high pull @50kg
Round 3/6: Max BB Squat cleans @50kg

Ps. Write your score down of max reps for each round.

Congratulations to our latest client of the month, Edward Blackburn. When Edward first reached out to Physique Academy, he had been paralyzed by analysis and too much contradictory fitness information online.

Equip with a nutrition and training plan, educational resources, community access and an incredible coach, Edward that removed the guesswork completely. After 5 months of working, Edward has completely transformed his physique and strength.

Initially weighing 92kg, Edward has dropped down to 77kg at the end of his journey while increasing his major strength lifts substantially.

We caught up with Edward for to discuss his time with the Physique Academy.

WORKOUT 1

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

Open workout
@22.5kg dumbbells
10 db snatches
15 Burpee box jump overs
20 db snatches
15 Burpee box jump overs
30 db snatches
15 Burpee box jump overs
40 db snatches
15 Burpee box jump overs
50 db snatches
15 Burpee box jump overs

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell

WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Muay Thai
1 hour conditioning
Or
1 Hour Cardio

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)

WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Mhay Thai
1 hour conditioning.

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)

Phase 2

6 rounds

A huge congratulations to our January Client of the month, Patrick Rogan. Patrick heard about Physique Academy through a family friend and decided to commit fully to the program after connecting with coach Sam. He wanted a new challenge and to reach his full potential both physically and mentally. The biggest obstacle for Patrick was changing his mindset and building the discipline required for this lifestyle change. There were tough moments when Patrick wanted to stray from the plan, but Sam was always there to steer him back on track. One of Patrick's biggest wins has been developing unshakeable self-belief and mental toughness. The program taught him to demand the best from himself and overcome any challenge, whether in the gym or in life. His newfound confidence has skyrocketed - he now approaches any difficulty knowing he can give 100% effort to succeed. The results speak for themselves - Patrick has lost an incredible 44 lbs throughout his transformation!

When did you join the Physique Academy?

I joined PA in March 2023

Why did you join Physique Academy?

After delaying joining for some time, I realised that in order to reach my physical goals I needed help and after seeing what all the lads have achieved I knew it was the place to join.

What have you achieved both physically and personally since joining the academy?

Physically I’ve gotten into the shape of my life and reached a physique that I never ever thought I’d achieve which is amazing! Personally, I know my mindset has done a complete 180 as things that would get me down no longer bother me in the slightest and I think this has improved every relationship I have too.

A HUGE congratulations to client Andrew who recently completed the Goggin's challenge accomplishing "what I think will be the toughest physical test that I have ever done" running 4 miles, every 4 hours for 48 hours!

Andrew has chosen the Armstrong Foundation as one of his chosen causes to raise money in order to enhance the mission is to help save lives through fitness, nutrition, healthy habits, positive mindset, self development and form a brotherhood. To date the Armstrong Foundation therapists have conducted 248 support sessions for both client and coaches

What made you want to do the challenge?

I wanted to push myself to my physical and mental limits. I am knowingly throwing myself right into the deep end through uncharted territory, way beyond my comfort zone. Being able to raise money and spread awareness to causes close to me also provides further accountability and motivation while helping others.

Why is the foundation one of your charities?

The discussion around mental health thankfully is becoming more and more open. However, there is still progress to be made around men’s mental health. If I can raise awareness and support to help other men feel comfortable to talk without the fear of stigmatisation, that would be fantastic.

How have you trained for this?

I wouldn’t consider myself a natural runner, but I started out with small, manageable distances, with a focus on solid pace and strengthening my legs. As the weeks passed, the distances increased with the focus shifting towards time on my feet rather than a faster pace. This was while continuing with my weight training throughout the week. Thankfully
I’ve had Harry to give me guidance and track my performance to make sure I’m making the best possible progress. The key here is consistency. Just keep turning up. I never thought I’d be in a position to say that I’m a keen runner, but by going through this experience, you might see me run a marathon sometime in the future. You never know!

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

Mhay Thai
1 hour conditioning

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

WORKOUT 1

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

Rowing
2000m
Rest 1:30m
1500m
Rest 1:30
1000m
Rest 1:30
500m
Rest 1:30m
250m

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

40M’EMOM
1min: Ski erg 15cal
2min: Rower 15cal
3min: Assault bike 15cal
4min: Rest

(Set a calorie target on your ability)
Beginner: 12cal
Intermediate: 15cal
Advanced: 16cal
Elite: 17cal

WORKOUT 2

Push- Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

 In pairs complete for time
100 Assault bike calories
80 Toes to bar
60 Db Devil press single arm @32kg
40 Sand bag Box over burpee double box @40kg
20 Barbell Clean & Jerks @80kg

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

Every 3:00 x 6 Rounds
20cal assault bike
15 box jump overs
10 down ups

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

Every 7:00m x 5 rounds complete
500m Row
30 Wall balls
20 OH db Lunges @30kg

WORKOUT 3

5 Rounds for time @40kg D ball
Assault bike 20 calories
D ball carry 50m
D ball lunges 10
D ball squats 10
D ball over shoulder 10

WORKOUT 1

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

5-10-15-20-25-30-25-20-15-10-5
Kettlebell swings @28kg
Rower calories
Box step ups
Single arm Db snatch @20kg
Assault bike calories

WORKOUT 2

56M’E2MOM
0-2MIN: Rower 40cal
2-4MIN: Ski Erg 40cal
4-6MIN: Assault Bike 40cal
6-8MIN: REST

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Huge congratulations to our client of the year Mike Teagle. A previous winner of our prestigious client of the month award, Mike has taken his transformation to another level and is a true testament to everything Physique Academy stands for. 18 months down the line, Mike has fully transformed his physique, mindset & lifestyle and has found a level of confidence like no other. With a professional photoshoot under his belt, he has some serious ambitions for 2024. Working alongside coach Reece Hopkins, the two have become unstoppable and their relationship has grown from coach to client to a brotherhood bond.

How do you feel about winning the Client of the Year?

Buzzing! I was really over the moon when Reece called me up to say I was awarded client of the year. I had been working extremely hard on getting to the end point of the second cut after the photoshoots I received the award. Exciting for sure!

How long have you now been with the academy?

Been with the Academy for 18months, where we went through 2 cuts (70.25 & 64.6kg) and 1 bulk.

What was your initial reason for reaching out?

I reached out with the intention of losing a couple lbs and becoming healthier in myself and being able to play football for 90mins.
Fast forward and it’s been an incredible journey where this is now a lifestyle.

WORKOUT 1

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower

Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

WORKOUT 1

Phase 1

10M’EMOM
Every min perform 2 BB muscle cleans @100kg
Rest 2 mins
Into…
10M,EMOM
Every min perform 2 BB thrusters @80kg
Into…

Arms - Phase 2

Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set.—Push ups close stance 3x max out reps

WORKOUT 2

10,000m Bike erg
Every 1000m perform...
14 ghds
14 barbell lunges @70kg

WORKOUT 3

Mobility 1 hour
Phase 2
10km Run (zone 2)

WORKOUT 4

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

WORKOUT 1

Weighted Running Workout
1km Run warm up (easy pace)
Into…
6 Rounds for time
400m Run
20 strict pull ups
20 Air squats
20 step ups
20 push ups

(Weighted vest 9kg)
Time cap 30 min

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

Running Intervals
1km Run @5:00km pace
Rest 1min
1km Run @4:30km pace
Rest 1 min
1km Run @4:00km pace
Rest 1 min
1km Run @3:30km pace
Rest 2mins
1km Run @3:00km pace

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

Ski erg
10x500m
1 min rest between each round

Congratulations to our latest client of the month, Zachary Pinkowski. Before joining the Physique Academy and working with coach Zayne, Zachary was bouncing back and forth between routines with no clear direction, now he has a solid plan that is pushing him past his goals and helping him form new ones. At the beginning he could barely deadlift his own weight or run a mile without stopping, now he is pushing well past his weight in deadlifts and is chipping away at his 5k time weekly. Zackary has lost in incredible 15lbs of fat and continues to strengthen in the gym and increase his endurance.

Amazing work! Check out what Zachary had to say about working with the academy.

When did you join the Physique Academy?

I joined the end of June of this year.

Why did you join Physique Academy?

I’ve been working out for years and have constantly gone through cycles of getting in shape to then falling off track and out of shape in the summer months and around the holidays. I joined to not only get in shape but to break this cycle.

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

Buy in
5000m bike erg
Into…
5 Rounds for time.
5 Sand bag burpee over double box @50kg
10 facing handstand press
15 toes to bar
20 calorie row on
50m sand bag carry @50kg

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

5000m Rower
Into…
5 Rounds For time
12 Dumbbell Deadlifts @22.5kgs
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
10 sand back to shoulder @50kg

WORKOUT 3

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

40M’EMOM
1min: Ski erg 15cal
2min: Rower 15cal
3min: Assault bike 15cal
4min: Rest

(Set a calorie target on your ability)
Beginner: 12cal
Intermediate: 15cal
Advanced: 16cal
Elite: 17cal

WORKOUT 2

Push- Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

 In pairs complete for time
100 Assault bike calories
80 Toes to bar
60 Db Devil press single arm @32kg
40 Sand bag Box over burpee double box @40kg
20 Barbell Clean & Jerks @80kg

What Does Fitness mean to you?

WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

In a pair complete
1000m row
1000m assault bike
20 ( synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 clean and jerk 80kg
Into…
1000m row
1000m assault bike
20 (synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 squat clean 80kg
Into..
1000n row
1000m assault bike
20 (synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 BB front rack lunges 80kg

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

5 Rounds
20cal Rower
15 box step overs
10 db snatch @34kg
5 BB deadlifts @140kg

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

What Does Fitness mean to you?

What Does Fitness mean to you?

It’s everything to me. It’s not just something I do; it’s part of my identity. Consistently pushing to better myself in all areas of my life is really important to me, and I believe that training has allowed me to feel more comfortable with the uncomfortable. I love all forms of training, but my preference is Hybrid - there’s no better feeling than being strong and fit at the same time.

When did you start your fitness journey?

My journey began seriously when I was 22. After being involved in high performance for my sport, I was exposed to high standards with regard to training and preparation. After a few years of doing the partying thing after I left school, I got my act together and started to prioritize my fitness and health. From that point onwards, it’s been a huge part of my life.

How has fitness helped you in other areas of your life?

By pushing myself to my edges in the gym or on the running track, I’ve been able to develop a much stronger resilience mentally and emotionally. The growth and maturity I’ve gone through as a result of this is a by-product of my willingness to go one step further in my fitness.

What do you bring to the Physique Academy?

Besides a wealth of knowledge on training and nutrition, I bring a profound understanding of Personal Development. Having gone through numerous experiences with Personal Development coaches, I know personally how important it is for each and every one of us to take it seriously. In order to grow and progress as a Man, we first need to fully know Ourselves. I’m incredibly excited to share this side of coaching with Physique Academy and my clients.

What are your THREE biggest strengths when it comes to being a coach?

1. I look at health from a holistic standpoint. I don’t just want you to be jacked and fit; I want you to be the best version of yourself, for you and your family.
2. I’m really easy to work with. I will challenge you and push you, but there’s always time for a laugh here and there.
3. Accountability - I will consistently remind you of your DEEPEST WHY, especially when it gets tough!

Why should people join the Physique Academy?

I’ve been involved in other fitness businesses, and from my experience, it was all about profit revenue. At Physique Academy, we actually care about you - the individual. We go above and beyond to ensure you get the results you desire, but also engrain life-long sustainable habits to help you better serve yourselves and your families. The level of accountability is unmatched; this is because we ACTUALLY CARE. Our transformations and testimonials are proof that our approach to a huge lifestyle shift works.

WORKOUT 1

Phase 1

Strength & Power

Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

6 Rounds
500m Run
12 BB deadlifts @50kg
9 BB hang cleans @50kg
6 BB push press @50kg
4 Burpee over bar
20 box overs 24’

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

5km Run (Hard Pace)

Congratulations tour latest client of the month, Terrance Craft. Terrance has been with the academy over a year now and has changed his life completely. Not only has he experienced an impressive physical change, but his levels of confidence are sky high. Terrance has been introduced to a new social circle through interacting with other PA clients and his journey has led him down a new career path.

Amazing work! Check out what Terrance had to say about working with the academy.

When did you join the Physique Academy?

I joined Physique Academy in February of 2023.

Why did you join Physique Academy?

I joined Physique Academy to achieve a leaner physique and look good without my shirt on.

WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

7M’AMRAP
5 duel db devil press @22.5kg
10 chest to bar pull ups
15 calories assault bike

7M’AMRAP
5 db box step overs @22.5kg
10 chest dips
15 calorie assault bike

7M’AMRAP
5 duel db snatches @22.5kg
10 kettlebell swings @32kg
15 calorie assault bike

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

5km Run (Race pace)

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

15M’AMRAP
Toes to bar 10
Ghds 10
Burpee box jump overs 10
Assault bike 10

WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

For time:
800m Run
50 Toes to bar
50 DB front rack lunges 2x22.5kgs
800m Run

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

15M’AMRAP
250m run
12 dumbbell OH reverse lunges 1x30kg
8 down ups
(Work 1:1)
However long it takes you to do 1 round. Rest for the same time. Repeat for 15mins

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

3 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

What Is Hypertrophy?

Muscle hypertrophy refers to an increase in the size of a muscle. This is attributed to an increase in the cross-sectional area of a muscle or number of myofibrils within a muscle fibre. There are two types of muscle fibre; type I (slow twitch) and type II (fast twitch) - muscle hypertrophy can occur in both.

The Benefits Of Muscle Hypertrophy

Although muscular strength is not the only factor contributing to muscular hypertrophy and muscle hypertrophy is not the only factor contributing to muscular strength, there is a strong correlation between the two. In essence, generally, greater muscle mass creates greater potential for maximal strength development. In addition to increased potential strength, increased muscle mass and resistance training positively impact body composition. This is due to the positive influence of muscle and resistance training in addressing factors affecting energy expenditure.

Resting metabolic rate increases as a result of increased muscle mass due to a greater proportion of the body being comprised of metabolically active muscle tissue. Fat-free mass accounts for approximately 65-70% of an individual’s fasting metabolic rate. Resistance training is a form of physical activity, which results in energy expenditure whilst stimulating muscle growth - not only during exercise but in the 24-48 hours following activity. The outcome is improved body composition due to a reduction in body fat and an increase in muscle mass (without taking into consideration calorie consumption). Body composition is measured as percentage of fat-free mass to fat mass. An individual’s percent body fat can be decreased (improved) by inducing hypertrophy.

Inducing Muscle Hypertrophy

There are three primary factors that induce muscular hypertrophy…

What Is Fitness Testing?

A healthy lifestyle will look different for different people and highly individual. There is often a question about what is considered “healthy,” making this a difficult topic and widely contested.

There is sometimes a belief that extreme discipline is the foundation to having a healthy lifestyle.

There is sometimes a belief that complete freedom is the foundation to having a healthy lifestyle.

Most frequently, a healthy lifestyle will fall somewhere between extreme discipline and complete freedom.

WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

For time
5-4-3-2-1
bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg

Phase 3

For time
10-8-6-4-2
Burpee D-ball get overs 48 inch box / 60kg
Barbel front squats 60kg

WORKOUT 2

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)

Phase 2

100 box jump overs 24 inch
Directly onto
10-8-6-4-2
Power snatches @60kg
strict hand stand push ups

Congratulations to our client of the month Jay Pabari. Jay reached out to the academy after years of training by himself but felt like he was struggling to really achieve the fitness levels and physique he wanted. Jay is also an employee at the intensive care unit and found himself working long hours here, there, and everywhere so routine was difficult to master.

Jay got to work with coach Harry who created a program that would slot around Jay's crazy shift pattern, with 4-5 workouts per week under 120 minutes and a nutrition plan that removed the guesswork. Jay was thrilled with his nutrition plan getting into a healthy habit of quickly creating his own home-cooked meals and getting creative with the inspiration of our recipes and his own calorie targets. He was still able to enjoy his favourite foods like curry, pasta and steak whilst seeing progress.

Jay managed to lose 23lbs in the process and has become the master of his own time, workouts, food and confidence.

We chatted with the worthy winner of client of the month to talk about his achievements and his time training with the Physique Academy.

WORKOUT 1

Phase 1

Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM

Phase 2

10M’AMRAP
30 calorie ski erg
20 pull ups
10 burpee box jump overs 24”

Rest 5 mins

3 rounds for time
400m run
21 wall balls
15 toes to bar

Rest 5 mins
3 rounds for time
10 Barbell power cleans @60kg
10 Barbell shoulder to overhead @60kg
10 Chest to bar

WORKOUT 1

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

30M’E2MOM
0-2MIN: 34cal rower
2-4MIN:32 box step ups
4-6MIN:30 Burpees

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

10-9-8-7-6-5-6-7-8-9-10
Burpee touch
Db Box step ups @22.5kgs
Pull ups

WORKOUT 3

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)