RDL 3x10
BB squats 3x10
600m-500m-400m
Rower
Run
Into…
Db box step ups 20 @20kgs
Kettlebell swings 20 @20kgs
Toes to bar 20
Box jumps 20
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
AM’AMRAP
15 Bench press @90kg
15 Db push press @25kgs
15 Kettlebell swings @24kg
30 Cal Bike erg
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
4 Rounds - Weighted vest
10 Burpees
20 Pull ups
30 Push ups
40 Squats Db goblet @25kg
500m Run
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)
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.
I joined PA just over 6 months ago now.
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.
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.
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
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
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)
Rower
500mx10
1min rest between rounds.
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
50-40-30-20-10
Burpees
Assault bike calories
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)
Rower
500mx10
1min rest between rounds
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
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.
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.
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.
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.
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.
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.
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.
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)
Rower
500mx10
1min rest between rounds
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.
Grounding is a method as a self-soothing skill to combat overwhelming feelings.
Congratulations to our newest Client of the Month, Spencer Roberts!
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.
January 2024
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
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
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.
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.
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)
Rowing intervals
500m x 10
1min rest between each round
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
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)
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
30M’AMRAP
2 BB cleans & Press @70kg
3 BB front squats @70kg
4 Box jump overs
5 toes to bar
200m Rower
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?
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
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
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…
Dan Gorse
Congratulations to our latest CLIENT OF THE MONTH, Mike Caggiano!
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.
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
20M’EMOM
1MIN: 15cal Rower
2MIN: 5 BB Thrusters @60kg
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
10k Bike erg (zone 2)
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.
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.
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.
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.
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.
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
For time:
100 toes to bar
10 box jump over burpees every time you break
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
“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.
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.
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.
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:
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.
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.
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.
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.
20-18-16-14-12-10-8
Back Squats @80kg
D ball over shoulder @30kg
Push ups
Ghd sit ups
Rower
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
3 Clean and Press @60kg
8 Burpee box jump overs
8 Toes to bar
6 Power cleans @60kg
500m Rower
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)
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
5km Run (Zone 3)
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
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
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!
I joined Physique academy this February.
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.
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.
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
MIN1:Bike erg:
MIN2:Rower:
12cal,14cal,16cal,18cal
0-10min,10-20min,20-30min,30-40min
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
Bike erg
10,000meters
Time cap 20min
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…
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
Rower
500m x 10
1 min rest
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)
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.
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.
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.
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.
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.
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.
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!
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
Bike erg - 10,000m (zone2)
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)
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
If Dan has inspired you to change your lifestyle, book a FREE consultation call with the Physique Academy and let’s get started.
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
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
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)
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!
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
Bike erg 5000m (zone 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
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)
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
Bike erg 5000m (zone 2)
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
10 Rounds for time
10 Wall balls @9kg
5 db devil press @20kgs
5 box jump overs
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)
10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs
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)
4 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg
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
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
Rower 250m
Reverse hand stand press ups 10
Kettlebell carry 100m @32kgs
Db Snatch 10 @30kg
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.
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.
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.
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.
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
5km Run (zone 3)
You can find all the information about our Armstrong Foundation by hitting this link: Armstrong Foundation
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
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)
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
10 Rounds for time
Bike erg 1000m
Kettlebell Farmers walk 50m @36kgs
Pull ups 10
Push ups 20
10M’EMOM
Every minute perform 2 BB squat cleans
1MIN: 2 BB Squat clean @80%
Rest 3mins
Into…
3 Rounds
Barbell squats 6 @140kg
Kettlebell swings 18 @28kg
Deficit reverse Db Lunge on plate 18 @30kgs
Rower 30cal
20min rest
Into…
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
20M’EMOM
MIN1: 10 Deadlifts @80kg
MIN2: 200m run
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
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
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
Hero workout - Holleyman
30 rounds for time
5 wall balls @9kg
3 hand stand press ups
1 BB power clean @100kg
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
Descending Erg calorie ladder for time
50-40-30-20-10calories
Bike erg
Rower
Ski erg
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
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
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
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)
7km Run (Zone 3)
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
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.
I joined the Physique Academy in the end of September 2023, and started the program from October 2023.
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.
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
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
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)
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
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
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
10M’EMOM
1MIN: BB snatch @80%
Rest 3 mins.
Into…
10M’EMOM
1MIN: 2 BB thrusters @80%
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
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
Rower
500x10
1 min rest between each round.
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.
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
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
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)
AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell
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
Muay Thai
1 hour conditioning
Or
1 Hour Cardio
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)
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
Mhay Thai
1 hour conditioning.
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)
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!
I joined PA in March 2023
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.
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
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.
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.
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!
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)
Mhay Thai
1 hour conditioning
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
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
Rowing
2000m
Rest 1:30m
1500m
Rest 1:30
1000m
Rest 1:30
500m
Rest 1:30m
250m
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)
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)
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
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
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
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)
Every 3:00 x 6 Rounds
20cal assault bike
15 box jump overs
10 down ups
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
Every 7:00m x 5 rounds complete
500m Row
30 Wall balls
20 OH db Lunges @30kg
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
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)
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
56M’E2MOM
0-2MIN: Rower 40cal
2-4MIN: Ski Erg 40cal
4-6MIN: Assault Bike 40cal
6-8MIN: REST
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.
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!
Been with the Academy for 18months, where we went through 2 cuts (70.25 & 64.6kg) and 1 bulk.
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.
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)
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
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)
10M’EMOM
Every min perform 2 BB muscle cleans @100kg
Rest 2 mins
Into…
10M,EMOM
Every min perform 2 BB thrusters @80kg
Into…
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
10,000m Bike erg
Every 1000m perform...
14 ghds
14 barbell lunges @70kg
Mobility 1 hour
Phase 2
10km Run (zone 2)
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
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
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
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)
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
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
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.
I joined the end of June of this year.
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.
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)
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
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
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
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)
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)
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
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
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
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
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
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)
5 Rounds
20cal Rower
15 box step overs
10 db snatch @34kg
5 BB deadlifts @140kg
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
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.
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.
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.
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.
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.
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
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’
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)
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.
I joined Physique Academy in February of 2023.
I joined Physique Academy to achieve a leaner physique and look good without my shirt on.
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
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
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)
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
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)
5km Run (Race pace)
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
15M’AMRAP
Toes to bar 10
Ghds 10
Burpee box jump overs 10
Assault bike 10
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
For time:
800m Run
50 Toes to bar
50 DB front rack lunges 2x22.5kgs
800m Run
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)
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
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
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)
10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs
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)
3 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg
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
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.
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.
There are three primary factors that induce muscular hypertrophy…
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.
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
For time
5-4-3-2-1
bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg
For time
10-8-6-4-2
Burpee D-ball get overs 48 inch box / 60kg
Barbel front squats 60kg
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)
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.
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
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
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
30M’E2MOM
0-2MIN: 34cal rower
2-4MIN:32 box step ups
4-6MIN:30 Burpees
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)
10-9-8-7-6-5-6-7-8-9-10
Burpee touch
Db Box step ups @22.5kgs
Pull ups
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)
20th August 2023 - no accolades as such, but I did get a nice trophy.
I like to challenge myself, bodybuilding for me is the embodiment of the ultimate test both mentally and physically, there are zero minutes off, every meal, every step, every workout has purpose and is one step closer towards the goal.
It felt great to be up there again with the fellow athletes and be able to put my best foot forward. It has definitely spurred the motivation to get up there again soon and chase the IFBB pro card for 2024.
I am on the road to my first competition in Dubia in a teams even at Turf games. It is a global fitness competition. It’s time to get fit and jacked.
Some of the workouts moving forward are programmed by Georgia Smith-Ball @The Buffalo tribe. Helping me be my best for the comp.
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
30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower
Fitness is progression, the ability to progress always, no ma8er the marginality of such gain. To take each day head on and push the body to its limits and test one’s mental fortitude.
I have always been an active individual, from a young age coming from where I come from it has always been a necessity to spend time outside. Whether this be competing in surf lifesaving, representing my club nationally, surfing, competing in athletics and gig rowing to name but a couple of endeavours. It all started for me when rugby really took over. I had been playing since I was a young boy, initially playing with friends on the weekends for fun, until it began to dominate my life more and more. College was when it really took over and I also became extremely invested in the accompanying aspects of what it took to perform at a high level, whether this be nutritional strategies, targeted strength and conditioning protocols, recovery methodologies to name but a few. Being exposed to competition at a high level allowed me to push my training to the next level and compete against exceptional individuals. Since then, it has instilled in me the necessity to push my physical capabilities whilst also being a strength and conditioning coach for high level athletes, testing them accordingly, some of whom represent their country internationally.
Fitness has taught me discipline, mental resilience and helped me develop a will to persist with all my endeavours.
Having worked with professional athletes in the past, implementing appropriate training strategies for their desired goal has allowed me to bring an expansive approach to the application to certain individuals no matter who they are. To. work collaboratively with them to ensure they achieve their goals both physical and performance based. Whilst offering an educational experience for the client, delving into physiology, anatomy, and biomechanics.
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
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
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)
AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell
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
4 rounds
1km Run
Barbell clean and press 15 @50kg
Toes to bar 30
Duel Db Burpee box step up 15 22.5kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
10 rounds
2:30on / 1:30off
2 Rounds Cindy
5 Barbell Clean and press
Max calories: Assault bike
(1 round Cindy = 5 pull ups, 10 push ups, 15 air squats)
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso 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)
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso 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)
5 rounds for time
15 wall balls 9kg
12 burpee touch
9 hang power snatch @50kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Every 3:30m x 5
250m row
12 toes to bar
10 burpee over rower
5 Barbell squat clean @60kg
Congratulations to Braden StClaire, our latest client of the month winner. Before joining us, Braden was overseas working. He wasn’t consistent in the gym and wanted to shift some of his stubborn fat. From the word go, we built out a training plan that he could follow around his busy schedule. This was 3 workouts a week - a mix of push, pull and legs. We created a tailored "healthy eating" nutrition plan that would help steer off hunger and maintain performance in the gym. The result? In 15 weeks, he lost 25 pounds. One area he valued most was accountability, and Neil explaining the WHY behind things.
“Braden showed a level of discipline to get the results he’s got. This isn’t easy so a massive well done to my client as his hard work paid off to get elite results. Braden checks in every week, makes progress and adheres to the program when changes are made. This is why he’s got the results and completed phase 1” – Coach Neil
Take a look below at our Q&A with our well-deserved award winner.
February 2023
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso 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)
20M’AMRAP
As many rounds as possible in 20 mins
Assault bike 14cal
Toes to bar 10
Wall walks 6
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
6 rounds
15 calorie row
15 dumbbell cleans @17.5kgs
15 butterfly sit ups
Rest 4mins
3 rounds
30 calorie row
30 dumbbell cleans @17.5kgs
30 butterfly sit ups
The world of supplements is an absolute minefield of pills and powders that are nothing more than a waste of time and money. However, hidden within this industry are a number of supplements, backed up by extensive research, that have been shown time and again to improve both health and training performance. The supplement industry and marketing around certain supplements can lead to money being wasted on supplements that are ineffective or lack the effectiveness that is claimed.
There are a number of research backed supplements that are effective and can be utilised to aid performance in both training and competition. It is important to research specific supplements and how they may assist each individual and their outcomes..
The following blog contains a breakdown of the most evidence-based supplements currently available - what they do, when to take them and the dosage required. This will enable each individual to make an informed decision about which, if any supplements may be of benefit or performance enhancing.
It is important to consider that all supplements, regardless of how effective research has shown them to be, can only ever ‘supplement’ a diet and training program. Supplements will never replace hard, intense training or adherence to a prescribed nutrition protocol.
Fitness testing is a method to identify an individual's fitness level using a number of specific assessments. Fitness tests may be sport specific or more general to identify an individual's competence within a number of components of fitness
There are multiple different fitness tests that can be done to test a range of different components of fitness…
Fitness tests can be expensive laboratory or equipment intensive tests or simple inexpensive field based tests. It is important that no matter which tests are utilised, they are kept consistent, allowing participants to identify their baseline and use the same method to evaluate progress.
There are a number of reasons to test fitness. Ultimately fitness testing comes down to establishing an individual's ability at that moment in time, identifying strengths, highlighting weaknesses and providing information to help build a program to improve from that point onwards. Fitness testing can also help evaluate how effective current training is or has been by analysing progress and identifying an individual's ranking against other individuals or athletes.
Habits generally account for about 40% of an individual's behaviour. In order to make progress in health, happiness and general life, an understanding of how to build new habits and the functioning of current habits is essential.
A simple strategy can be adopted to build and sustain new and successful habits…
“Make it so easy you can't say no”
Most people are under the illusion that there is a requirement for significant motivation and willpower to build and sustain new habits.
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
6-8-10-12-14-16–14-12-10-8-6
Assault bike
Burpee to touch
Toes to bar
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)
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)
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
‘What is fitness?’ - a question commonly asked within the fitness industry, but one which is often answered subjectively or inexplicitly. At Physique Academy, our training processes are constantly being improved to support the training and progress of the fitness of each individual, making it important to give an objective definition of fitness.
Physique Academy measures fitness as the average of 4 attributes: strength, power, capacity, and endurance. This is objective and measurable. It is what our fitness testing is based upon and allows us to test each component individually to calculate the overall fitness of an individual, offering them insight into which areas they might need to improve, and providing objective measurements to progress upon. This definition can further be deconstructed by individually defining each attribute.
The body adapts to different situations in life by producing energy in three different ways to most effectively meet the demands. Fitness is our body's ability to meet the demands of life. This is why three of the fitness attributes are closely tied to the three main energy systems.
There are two opposing mindsets which can be adopted in our approach to life;
The significant differences between a growth mindset and fixed mindset can be highlighted in a simple table:
| Fixed Mindset | Growth Mindset | |
|---|---|---|
| Approach to challenges | Avoid challenges | Embrace challenges |
| Approach to obstacles | View barriers as impossible to overcome | View barriers as opportunities to persist |
| Approach to effort | View effort as unproductive or useless | View effort as the path to development and mastery |
| Response to criticism | Ignore useful negative feedback | Consider and learn from negative feedback |
| Response to success of others | Feel threat from others' success | Find lessons and inspiration from others' success |
| Result | May cause individuals to plateau and fall short of their full potential | May help individuals reach higher levels of achievement |
| Outcome | Deterministic view of the world | Greater sense of free will |
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)
1000m Ski erg
30 Barbell squat clean @40kg
800m Ski erg
30 Barbell thrusters
600m Ski erg
30 hang power clean @40kg
400m Ski erg
30 Push press @40kg
200m Ski erg
Flat db bench 10,8,6
BB Military 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
Close stance push ups 3 sets x max reps
5 Rounds
500m Ski erg
20 Ghd sit ups
20 box jump overs
Electrolytes are minerals dissolved in water or other bodily fluids that carry an electric charge. They include sodium, potassium, calcium, magnesium and phosphate. Electrolytes are essential for the basic cellular functioning of the human body.
Sodium is essential for the proper functioning of the human body. Sodium plays important roles in the body…
An individual's general sodium serum levels should fall between 135 to 145 mmol/L. Hyponatremia occurs when an individual's sodium levels fall below 135 mmol/L and is a condition whereby the balance of water is in excess of the balance of salt in the body. The result of hyponatremia may be symptoms such as headaches, confusion, nausea, delirium, muscle cramps, seizure, coma, and/or death. Hypernatremia occurs when an individual’s sodium levels rise above 145 mmol/L and is a condition whereby the balance of water is in deficit of the balance of salt in the body. The result of hypernatremia may be symptoms such as severe thirst, rapid breathing, sleeping difficulty, restlessness, muscle twitching, seizures, coma, and/or death.
General recommendations for sodium consumption is less than 2,300mg per day. There are a number of simple ways that an individual may be able to decrease the sodium levels, such as eating more vegetables, avoiding highly processed foods, finding ‘low sodium’ or ‘no added salt’ substitutes and replacing salt with low sodium seasoning. On the other hand, if an individual has low sodium levels, they may want to gradually add more salt to their diet.
Progressive overload simply means doing more over time. This can mean more weight over time, more reps over time, or more sets over time. There are many other ways to progressively overload the body which will be highlighted within this blog.
Although progressive overload is straightforward, simply telling someone to add 10 more kg or do two more reps with the same weight is not sustainable. There is a huge gap in fitness ability from person to person. If you are just starting training, you are likely to see huge gains in the first few months of adherence to a training program, however, as you start plateauing or reaching peak performance, the protocol becomes more complex. Therefore, it is impossible to offer a blanket prescription for progressive overload. There are 10 guidelines which can be followed in order to maximise your results from progressive overload
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
20M’AMRAP
8 Clean and press 50kg
8 alternating db snatch @25kg
8 Toes to bar
100m run
1x Rope climb
As many rounds as possible
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats 12,10,8
Barbell Stiff leg deadlifts 12,10,8
Ski erg
500m x 10
1 min rest between each round
There are many ways to improve your mental health, physical health, and performance. There are five things we all should strive to do every 24 hours, and they form the basis of mental health, physical health and performance. The implementation of these five elements every 24 hours we place ourselves in the best possible position to thrive and overcome any challenges….
To promote good sleep, it's recommended that adults get between 7-9 hours of sleep per night. Establishing good sleep habits such as going to bed and waking up at consistent times, avoiding electronics before bed, and creating a comfortable sleep environment can help promote better sleep and improve overall health and well-being.
It's essential to note that too much exposure to sunlight can be harmful to our health, increasing the risk of skin cancer and premature ageing. It's best to aim for moderate sunlight exposure, particularly in the morning or late afternoon when the sun's rays are less intense. Additionally, wearing protective clothing and using sunscreen is crucial when spending time outdoors.
It's essential to note that movement doesn't have to be intense or time-consuming to be beneficial. Even small amounts of movement throughout the day, such as taking short walks or doing household chores, can be beneficial. The key is to find movement that you enjoy and can incorporate into your daily routine. Additionally, it's important to consult with a healthcare provider before starting a new exercise program, particularly if you have a chronic health condition or injury.
By incorporating regular movement into our daily lives, we can enjoy improved physical health, better mental well-being, and a better quality of life
Caffeine is a naturally occurring stimulant that belongs to a class of compounds known as xanthines. It can be found in a number of natural products, but also produced synthetically.
Caffeine works by blocking the action of a neurotransmitter called adenosine, which is responsible for promoting sleep and suppressing arousal. By blocking the action of adenosine, caffeine can increase alertness, reduce fatigue, and improve cognitive performance.
Caffeine is classified as a psychoactive drug because it affects the central nervous system, and it has both positive and negative effects on the body depending on the dose and individual tolerance. At low to moderate doses, caffeine can have beneficial effects such as improved cognitive function, increased endurance, and enhanced mood. However, at high doses, caffeine can cause negative side effects such as anxiety and insomnia.
Caffeine is widely consumed and has a number of performance benefits.
Overall, there are a huge number of benefits from the consumption of caffeine in order to enhance performance. However, it's worth noting that the effects of caffeine can vary depending on the individual and the amount consumed. Excessive consumption of caffeine can also have negative effects, such as insomnia, and increased heart rate. It's important to consume caffeine in moderation and to be aware of your individual tolerance levels. The recommended dose varies by body weight, but it’s typically about 200–400 mg, taken 30–60 minutes before a workout.
Congratulations to our client of the month Tom Ward. Tom has been working with coach Jamie Gorse to get expert level of guidance and to help with accountability around his food and training. Know feeling in the best shape of his life, Tom continues his journey with the Physique Academy into his next phase go above and beyond what he first set out to achieve. He has taken his physique to a whole new level losing 35lbs in the process.
Take a look below to see our short interview with our client of the month.
July 2022
I needed guidance and accountability to turn my fitness/health around, I used to play a lot of sport, but everything dropped off during COVID, so I was in bad shape.
Creatine is a naturally occurring compound that is found in small amounts in red meat and fish. It is also produced by the human body in the liver, kidneys, and pancreas. Creatine is involved in energy production and is particularly important for high-intensity, short-duration activities such as weightlifting and sprinting.
Many athletes and bodybuilders take creatine supplements to improve their performance and increase muscle mass. Creatine supplements are available in various forms, including powders, capsules, and drinks. These supplements are generally safe and effective when taken in appropriate doses.
It is important to note that creatine supplementation is not necessary for most people, as the body can produce enough creatine on its own. However, some athletes and bodybuilders may benefit from creatine supplementation, particularly if they are engaged in high-intensity training or have difficulty consuming enough creatine-rich foods in their diet. It is recommended to consult with a healthcare professional before starting any new supplement regimen.
Creatine supplementation has been shown to provide several benefits, including:
It is important to note that not everyone will experience these benefits to the same extent, and individual responses may vary. Additionally, creatine supplementation should be used in combination with a healthy diet and exercise program, and under the guidance of a healthcare professional.
Engaging in a physical pursuit such as fitness training has been linked to a range of cognitive benefits, which can have significant implications for overall physical and mental health and functioning. One key cognitive benefit of exercise is its ability to enhance memory and learning. Exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons. This can lead to improvements in learning and memory function, as well as greater neuroplasticity.
In addition to its effects on memory and learning, exercise has also been linked to reductions in stress and anxiety. Regular physical activity has been shown to decrease levels of the stress hormone cortisol and increase the production of endorphins, which can improve mood and reduce symptoms of anxiety. This can have a positive impact on cognitive function, as chronic stress and anxiety can impair memory, attention, and executive function. In addition, stress and anxiety often act as a catalyst to unhealthy eating behaviours and lifestyle choices. Any reduction in stress may lead to a healthier and more capable body.
Another cognitive benefit of exercise is its ability to enhance creativity, focus and attention. Exercise can improve blood flow to the brain, which can increase the delivery of oxygen and nutrients to brain cells. Additionally, exercise has been shown to increase the production of neurotransmitters like dopamine and norepinephrine, which are involved in regulating attention and arousal. This can result in improvements in creativity, focus, attention, and cognitive performance.
Moreover, regular exercise has been shown to help prevent or slow cognitive decline in older adults. Exercise has been found to improve cognitive function, particularly in areas related to memory and executive function. This can have important implications for maintaining independence and quality of life as we age.
Finally, exercise has also been linked to improvements in sleep quality. Regular physical activity can improve sleep duration, quality, and efficiency, which can have a positive impact on cognitive function. Sleep plays a crucial role in memory consolidation, and getting enough restful sleep is essential for optimal cognitive functioning. In addition, sleep is vital for restoration of body tissues and recovery. Getting sufficient, high-quality sleep will enhance an individual's performance in everyday life and training.
It is a common question in fitness whether it is better to train for hypertrophy or strength.
The answer generally depends on the specific fitness goals of everyone, or how the training will enhance their performance within their chosen physical pursuit and lifestyle.
To break this down very simply…
However, training for these two different goals is not mutually exclusive as there is some overlap between the two methodologies. There are a number of differences and similarities between the two goals and training required to achieve them.
Hypertrophy is short for muscular hypertrophy and is the act of growing a muscle through exercise. Generally, hypertrophy describes training to build muscle mass. Individuals typically use this type of training to grow their muscles for aesthetic purposes. However, increasing muscle size is a prerequisite for strength training as it provides a solid base for developing maximal strength.
Smart goal setting is a process of creating specific, measurable, achievable, relevant, and time-bound goals. The acronym SMART stands for:
By following the SMART goal-setting process, you can increase your chances of achieving your goals by breaking them down into manageable and actionable steps. Additionally, you can regularly evaluate and adjust your progress towards your goal.
Setting fitness goals is not just important, but it is critical to achieving and maintaining a healthy and active lifestyle. Without setting specific goals, individuals may find themselves unsure of what they want to achieve, leading to a lack of focus and motivation. Furthermore, the goals need to be challenging and realistic, providing individuals with a sense of accomplishment when they reach milestones towards their overall objective.
One of the significant benefits of setting fitness goals is the increased accountability and responsibility it places on individuals. Having a specific target to work towards means individuals must take responsibility for their actions and make conscious choices to prioritize exercise and healthy habits. As a result, they are more likely to make healthier choices and remain committed to their fitness regimen over time.
Measuring progress towards fitness goals provides a sense of accomplishment and encourages individuals to stay on track. However, tracking progress is not limited to just achieving the end goal. By setting smaller, achievable milestones along the way, individuals can celebrate each accomplishment and stay motivated to continue working towards their ultimate objective.
It's common to complicate exercise with new and complex protocols claiming to provide fast results. However, the basics of exercise are often overlooked. Mastering the six functional movement patterns is crucial for improving everyday function and reducing the risk of injury.
The functional movement patterns are the foundation of exercise, as they compose all our daily movements. They include the squat, lunge, hinge, core, push, and pull. These movements are essential for developing new neural pathways that become more efficient with practice.
Each movement pattern plays a significant role in everyday life and training them regularly can improve your ability to perform daily tasks.
Utilising the fundamental movement patterns is very important within a training regime. Each time your body coordinates the muscles to perform one of these movement patterns, you’re in the process of developing new neural pathways. The more you perform the movements, the more ingrained and efficient the pathways become, and the more benefits you receive from them.
SQUAT - The squat is a fundamental movement pattern that involves flexing the hips and knees together, which lowers the center of gravity. This movement engages several key muscle groups, including the quadriceps, hamstrings, glutes, adductors, and core. By training the squat, you can improve your overall strength and mobility, as well as your ability to perform everyday tasks like getting up from a seated position with greater ease and stability.
Water plays a crucial role in various physiological and metabolic processes within the human body. As the main constituent of body fluids, water is vital for maintaining the balance of electrolytes and ensuring the proper functioning of cells, tissues, and organs. The human body relies on water for a wide range of functions, including thermoregulation, digestion, nutrient transportation, joint lubrication, brain function, and waste removal.
In summary, water carries out the following roles within the body…
These roles can be explained in more detail as follows…
Water serves as a coolant for the body during physical activity or when exposed to hot environments. Through sweating, the body loses heat, and water helps to regulate body temperature by facilitating the evaporation of sweat. This mechanism is essential for preventing heat exhaustion, heatstroke, and other heat-related illnesses.
In addition to regulating body temperature, water plays a critical role in digestion by aiding in the breakdown of food and the absorption of nutrients. Water also helps to move waste products through the digestive system and prevent constipation. Moreover, water is essential for the lubrication of joints, which helps to reduce friction and prevent joint pain.
Congratulations to our March client of the month Damo! Damo has been working alongside coach Adam to achieve incredible results and the work isn't done yet. He is currently 43lbs down in 24 weeks! Whilst dropping body fat he has also accrued a great element of lean mass!
Damien has also increased his strength across all his compound lifts, he’s much fitter, faster, and stronger in all areas of training. During his current time working with Adam, he’s told Adam he has re-fallen in love with training after it previously felt like a chore, this is now something he lives for, something he does, part of his lifestyle! Whilst on plan, Damien has been blessed with a beautiful baby girl which for most would set them back, but this has added more fuel to the fire giving him added motivation to become better and be a role model to his daughter.
I joint the academy on the 10th of September 2022.
I joined physique academy as I have always trained but never managed to see results. I wanted a change in lifestyle to help me stay in shape.
Fitness is my identity, it has been a huge part of my life ever since I can remember, in the form of sport, fun, education, general health, and now in a professional manner. I understand through my own experience and through the people I have worked with, how significant of a strong fitness routine can enhance all areas of your life, both physical and mental. Now I am privileged enough to share my own knowledge, skills, and expertise to help people change their lifestyles for the better and improve theirs and their families lives through fitness.
Since I could walk, sport and exercise have been a part of my life. My realization and understanding of health and fitness from a more scientific and practical perspective began as a 16-year-old boy trying to grow some ‘guns’ to impress the girls and his peers. Through my own interest and inquisitiveness, I have continuously researched the topic through various means, and discovered I love other areas of health and fitness such as nutrition and cooking, psychology and mental well-being, and coaching from a health perspective. I don’t think fitness will ever leave me and I will continue to develop my expertise until the day I die.
Dedication, persistence, mental toughness – these are the key areas that have been developed through my involvement in fitness that have the most impact on other areas of life. Through my own fitness journey, I have learned hoe disciplined and consistent I can be when I have a goal in sight. I struggle with my own mental health, but I have used my love for fitness to mitigate the negative effects and turned them to positive thinking and resources for motivation. It has brought me and my girlfriend closer as we both love to stay active through hiking and walks (although I haven’t convinced her to join the gym yet, she is a yoga girl) – and 80% of the content I watch, and digest is health-related.
I bring versatility, a variety of skills, knowledge, and experience to an already vastly skilled team. I believe that the more I can experience, whatever level that is, the more I can understand the people I am working with and what my best approach to them would be. I am very adaptable and see an obstacle as an exciting challenge, not a problem to knock me off my path. I am very social, and I see the good in everyone, and I think I can create a relationship with pretty much anyone I meet. I have ideas constantly entering my head and will always voice my opinion and/or suggestions if I think it will benefit the business/team/me/my client. Finally, from a physical aspect, I might look small or like nothing spectacular, but I find that I surprise a lot of people who underestimate my athletic ability.
To change their lifestyle for the better, not just in the short-term, but the long-term with s sustainable solution that they can inspire those around them to follow suit. With such a diverse offering across all fields of health, I haven’t come across a more comprehensive program, whilst the coaches and staff at PA have so far proved themselves as the best and most attentive across all areas of the business. I am very impressed with the infrastructure. Of course, people have a stronger reason to join now I am on board, and they can work with me to achieve these results :D.
Fitness means a lot to me. It’s an opportunity to better myself, physically and mentally; to be strong and confident and be able to do what I want to do. It’s an opportunity to be a role model to my kids, to be able to play with them from dawn to dusk. It’s an opportunity to inspire others to better themselves and realise their potential.
Fitness has always been a part of my life. I played football from the age of 8 until my early 20's when my daughter was born. Whilst I did go to the gym before I stopped playing football, it wasn't until after that I became more serious about training.
It's massively helped me with my mental health and helps to clear my mind, providing me with clarity.
Life and training experience. I got married, moved into our first house and became a parent in a very short space of time. Those experiences have helped me shape the way I train, handle myself and view situations.
To get results they never believed possible!
The foundation of the Pyramid of Priorities is behaviour and lifestyle. Building a nutrition plan upon shaky behaviour and lifestyle factors is unlikely to be successful. The most efficient, optimal nutrition program is destined to fail if it is not paired with a personalised approach that is based on good habits, lifestyle choices and behaviours. When producing a nutrition plan, it is important for individuals to consider how their lifestyle will be complemented by the protocols they are looking to adopt and how they should adapt their behaviours to make the plan sustainable and guarantee the results they desire.
The next level on the pyramid is energy balance or caloric intake/expenditure. In terms of nutrition, calories refer to the energy that the body derives from food and drinks consumed. Different types of food contain different amounts of calories, with fats being the most calorie-dense at 9 calories per gram, followed by carbohydrates and protein at 4 calories per gram. The number of calories a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. Caloric intake and expenditure is the governor of weight loss, weight maintenance or weight gain.
The next level of the pyramid includes macronutrients. Macronutrients are the three main types of nutrients that provide energy and make up the bulk of our diet: carbohydrates, proteins, and fats.
Each of these macronutrients provides a different number of calories per gram. The amount of each macronutrient a person needs can vary depending on factors such as their age, sex, weight, height, and level of physical activity. A balanced diet typically includes a mix of all three macronutrients.
The next level of the pyramid is micronutrients. Micronutrients are nutrients that the body requires in small amounts for proper growth, development, and functioning. Micronutrients include vitamins, minerals, and trace elements.
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
120 burpees
120 HRPU
3 rounds
30 cal erg
15 barbell clean and press 50-60kg
30 bar facing burpees
30 T2B
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
Pump city
5 rounds
20cal rower
15 Tricep push downs
25 press ups
15 Cable bicep curls
15 DB side raises
Fitness to me is a way of life, a lifestyle to be adopted to help you become the best version of yourself and feel fit and healthy.
I first started fitness kicking a football about at the age of 8 which led me to start a more of a bodybuilding weight training routine after hanging up my boots.
It has given me body confidence and a strong mentality.
Over 15 years’ experience in fitness and 8 years working with clients 1 on 1. A coach that will push you help you become the best version of yourself.
I walk the talk, and practice what I preach. The array of clients I have worked with over the years and sharpened my skills. I care about the happiness and progress of others, and it gives me fulfilment.
Fitness has been the key component for mental stability in my life, it has shaped who I am as a person and it’s all I’ve ever known.
I began training at the age of 12, but it was the age of 14 that I began training consistently. I very quickly realised that it was beginning to become a huge passion of mine and knew I wanted to make a career out of making it other people’s passion as well. So, I completed my personal training qualifications whilst I was at college, as I studied in Sports Science alongside.
Fitness has helped me in all areas of my life, especially bodybuilding which has taught me key values I still live by today including discipline, dedication, determination and direction.
I bring 10 years’ worth of experience to Physique Academy with a research-based strategy due to studying my Bachelor’s degree in Sports & Exercise Science from a top 10 UK university.
Congratulations to our February client of the month Callum Brown. 33.7lbs down for Callum in 15 weeks!
Callum came to physique academy wanting to shred down, build muscle and improve his fitness. Working with Callum It has become evident that this has been achieved with flying colours!
The goal was the lose fat at a steady pace whilst building muscle mass, getting this right was essential, and I think it is safe to say that he has smashed it! No check ins missed, the plan has been followed and the results speak for themselves. Callum has been training with coach Tyler to achieve these amazing results and the work isn’t done yet.
Joined physique academy 5 months ago back in September.
BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10
Ez bar bicep curls 12,10,8
Straight bar cable curls 15,12,10
WORKOUT
70/50/30
BURPEES
KNEES BENT TOE TOUCHES
SQUATS
PRESS UPS
BUTTERFLY SIT UPS
JUMPING LUNGES
Flat db bench 12,10,8
DB seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Overhead cable Tricep extensions 20,15,12
Weighted Tricep dips 12,10,8
YOU GO I GO
As fast as you can In pairs complete
100 BB lunges (50kg)
100 Pull ups
100 Push press (50kg)
100 Ski erg / Rower
100 Toes to bar
100 burpee touch
(If you don’t have a partner complete half the reps on your own)
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Tricep cable behind the head extensions 12,10,8,6
Chest standing Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps
For time
250 box overs
(Rest when needed)
In fitness, there is an ongoing debate over discipline and motivation.
The concept of motivation is often disregarded and sometimes claimed to be inexistent, whilst discipline is deemed to be an invaluable skill, acquired through immense sacrifice.
There is some truth in this, however, at Physique Academy we see both discipline and motivation to coexist with valuable characteristics.
The principles of training act as a guide to the training process regardless of an athlete's age, background, or goals. They can be used to guide an athlete when considering whether a training program is appropriate and should be utilised to optimise the training process.
Training should be specific to individuals and their goals. To be specific within training requires athletes to train the energy system which requires development and the capabilities needed to execute the task being trained for. Before applying this principle, it is important to test the components of fitness which are important to the attribute to identify strengths and weaknesses.
The outcome of applying specificity within performance-based training is it objectively facilitates development within specific components of fitness leading to a higher level of performance overall fitness.
Stress is required to progress and improve fitness. Overload will cause long-term adaptations, enabling the body to become more efficient and cope with higher demands of training.
Congratulations to our Client of the Year! Chris Gordon has been working hard with coach Neil to achieve incredible weight loss results and raise his confidence levels! Each month we share an incredible transformation and story about a client within the Physique Academy who goes above and beyond, and nobody shows determination and dedication like Chris which is why he is truly great recipient as we look back on 2022, receiving the award for Client of the YEAR!
“I wanted to nominate client Chris as client of the month because of how much he has changed as a person as-well as his life changing body transformation. Not only has he lost 40kg of body fat now but has also found a love for weight training and running. The confidence this man now has is incredible, as its elevated so high from when we first started. A goal now is a full marathon next year, after recently completing a half marathon. Mentally and physically it’s great to see a client change so much every single week and this is why I love my job. Has every week been perfect… NO. But Chris never gave up and had trust in me and the process to keep going and it will pay off”. – Neil Chauhan - Physique Academy Online Coach.
Take a look below at our interview with Chris.
I joined at the end of last year and have been working with Neil.
The terms calories, proteins, carbohydrates, and fats have become frequently referenced in regard to performance nutrition within the fitness industry. It is important to understand the fundamentals of nutrition before becoming concerned with the complexities.
A calorie is defined as:
‘The energy needed to raise the temperature of 1 kilogram of water by 1 °C.’
Training results in a huge number of benefits. Training utilises a variety of functional movements; setting you up to lift heavier, move faster and go for longer, as well as decreasing your chance of injury. Your ability to move influences all aspects of your lifestyle, from the way you look and feel to how you perform.
There are many reasons to train. Some people care mostly about aesthetics, or how they look: they want to lose fat, gain muscle, and improve body composition. Other people train to get stronger, faster, or better at their sport and will prioritise performance. Another reason to train is for enjoyment or to live a healthier life. No matter the reason, fitness training will set you up to look and feel your best whilst potentially improving your health, strength, and performance.
Many people strive to improve their physique. They desire to develop their bodies to suit their aesthetic goals. This often requires training to build a bigger and stronger physique and can be done through a bodybuilding approach.
Bodybuilding involves developing your body through resistance training. In a similar way to an artist creating a sculpture using shaping techniques, a bodybuilder applies resistance to sculpt certain areas of their body to change their appearance.
Congratulations to our November client of the month, Michael Teagle. Michael has been training with Reece after reaching out to the Physique Academy wanting to improve his physical appearance, gain a better understanding of all elements of training and improve his overall health. Michael has achieved amazing results which have contributed to his lifestyle. Michael has put his full focus on his training program and the results show. He has dropped 31kg in the process and gained some serious muscle. This is just the end of phase 1, just wait until you see what’s at the end of Phase 2!
I reached out to Physique Academy during the last week of December 2021 and officially joined the team the first week of January 2022. I’d say this is the point where EVERYTHING changed for me.
I lacked accountability, direction and understanding of nutrition. There was an element of poor general health from mental well-being, muscular issues, heart burns and continuous headaches. For the record, I don’t experience any of these issues anymore.
Physically I am in the best shape of my life. I have an understanding and direction of my physique goals; I feel we have created a platform to grow in the gym and outside through the discipline and knowledge I have gained in the academy. My overall health and mental wellbeing have improved, in fact it’s off the charts! The mindset I have built through the journey has spilled into my personal life and I am more driven in setting goals and embracing gratitude.
At the start of my journey my goal was to become disciplined, create habits, lose some weight to improve my overall health and physique. As we have progressed through the academy, health remains the ultimate goal. I enjoy the feeling of talking to friends and family about my journey and perhaps this is something that turns a hobby and lifestyle into a new career path. My goal at this present moment is to continue to inspire and get a better understanding of nutrition.
Our mission at Physique Academy is to provide you with the physical and mental tools, to overcome the setbacks and obstacles that life throws at you. This will allow you to discover what true greatness and potential lives within you.
The core philosophy of Physique Academy is to strive to help people become fitter and healthier both mentally and physically. Overall Physique Academy is focussed on helping you to become the best version of yourself; building better habits, discipline, and drive to overcome all obstacles in life. The best version of you will not only enable you to live the best life possible but will also allow you to provide the best life to the people around you.
Physique Academy was built on the foundations of mental health and physical health. There is huge importance in thinking positively, performing well, and looking good. Interior confidence is of equal importance to exterior confidence. Health requires a healthy body and a healthy mind. Therefore, at Physique Academy we see the importance of pursuing your greatest physical and mental ability.
Physique Academy prioritises creating a holistic approach to fitness - focussing on three key pillars: training, nutrition, and mindset. Together we seek to work hard to better ourselves internally and externally whilst helping others around us to make the world a better place.
Trail running has been an integral part of my hybrid training routine. I ramp up the trail running around this time of year because I prefer the harsher conditions and the self-satisfaction of fighting the elements. I aim to get one 8-10mile trail run in every week. I personally run in a group, it pushes each and every one who attends to be there every week. Support systems come in all forms, and we started this group after identifying an element of fitness we wanted to try, and we loved it. Two years later and the Saturday morning trail runs are still going strong. It just shows what happens when you challenge yourself to trying something new.
The new terrain, tough climbs, beautiful views, and fast descents push a new type of running that adds a further element to my hybrid approach of training. If you want to start trail running here are my 5 tips to get started.
You will experience all types of terrain on the trails, the footwear you need is completely different to road running. Tough, sturdy, and extra grip will help you through those muddy and slippy miles.
These come steep and fast, and you don't want to gas out. Take your time, there will be a descent on the other side to catch your breath but control your breathing on the uphill, take into consideration the size of your strides and keep your focus on the top.
I started my fitness journey when I was 13/14 years old. This began by doing press ups and sit-ups in my room while also playing multiple sports for my school and doing martial arts outside. This ending up with me pursuing my sporting and physical development passion and doing a degree in sport and exercise science as well and a master degree in sport and exercise physiology before working with the general public and in elite progressional sport for over 10 years.
Fitness has helped me massively in life the confidence you get from not only being strong but also being able to love well means that you feel you can face any challenge life throws at you. It could be DIY, it could be a 10k, it could be a parents running race at your kids school, it could be anything. Knowing you have that physical ability to perform is a winning feeling.
To physique academy I bring a range of skills. If you want to make those first steps in starting a fitness journey I can help. If you want to get lean or beach ready then let me know. If you have a sporting challenge or want to increase your athletic performance then lets get started. I’ve worked with countless people and athlete at all different stages of their journey. I’m here to help you reach your goals.
At Physique Academy we’re a team, you’ve not just got the expertise of one coach but all of them. We don’t believe that one way works for everyone so we use a tailored approach that suits each client. We don’t say no to you having social occasions, we educate you on how to fit your diet and training around them while still achieving the goals you set out to achieve.
We caught up with our latest client of the month to learn more about his journey with Physique Academy.
Congratulations to our October client of the month winner Alex Adams. Alex has proved that age is just a number as he starts phase 2 of his journey after losing 38lbs. Alex has been working hard with coach Jamie Gorse to achieve new levels of fitness and self-belief in his job, relationships, and confidence. He has truly shown dedication to his program, checking in each and every week, improving in all areas of fitness and wanting to educate himself on the philosophy of Physique Academy. Starting off, Alex identified that consistency is the area he lacked when it came to seeing progress, we targeted this with a routine that would keep training and nutrition exciting that enabled consistency to become second nature. Look where we are now.
Here is what Alex had to say about training with Jamie:
November 2021
Looking for a short but effective workout that is going to push your body to its limits?
In this video George takes you through a 16-minute EMOM (Every Minute On the Minute) workout, which is great for conditioning. He has chosen four different exercises to be completed over four rounds in the time frame set. Each exercise needs to be completed within a minute, and the remainder of time in that minute is then used as a rest period.
EMOM is an intense form of HIIT that gets your heart pumping and body working at maximum effort with limited rest time.
"I like to train with someone who is more insane than me." said Mike Thurston, dripping with sweat and looking like he needed CPR.
We got together when I was in Ibiza, to train in disgusting 31 degrees celsius heat and filmed our workout for my latest YouTube video.
This is a perfect partner workout made much easier with support. You split the reps between you both so make sure you don't lose count!
Mike said this put more strain on his body than his usual weightlifting workouts and for good reason - it is HARDCORE.
We caught up with our latest client of the month to learn more about his journey with Physique Academy.
Ben jumped on board with Physique Academy due to feeling demotivated and not at his physical best throughout multiple lockdowns. He knew he needed to commit to something and make some positive changes.
The goals were clear from the start, although wanting to look his physical best, crossfit and conditioning work were a staple in Bens current regime. This allowed us to put a focus on performance, moving better and improving functionality.
Ben is now in the best shape of his life physically and feeling way more motivated and clear headed at work and home. In phase two, the goal is to now improve across all Olympic lifts now we have a few extra calories to play with take a look below to find out more about Ben’s Journey.
I joined the Physique Academy in January 2022
I always kept myself fit but never followed a program - I saw some of the transformations online and wanted to see if I could do the same.
Then meal prepping is for you.
What is meal prepping?
Meal prepping is the process of planning and preparing your food ahead of time.
Meal prepping doesn’t have to seem overwhelming and is made simple once you gain an understanding of what you are doing. It is a great way to stay on track, build physique and maximise performance. Other benefits include; saving you time, helping you to purchase only the necessary food you need (saving you money and minimising food waste) and assisting you to eat healthier.
Let George show you how to prep 3000 calories of delicious food for a whole day in under 20 minutes.
Let George show you how to;
Meal prepping doesn’t have to seem overwhelming and is made simple once you gain an understanding of what you are doing. It is a great way to stay on track, build physique and maximise performance. Other benefits include;
At Physique Academy we work on an 80/20 approach with nutrition which means 80% whole foods, 20% processed or a bit of a treat. We are not too strict with our meal plans because it is all about balance and being sustainable. This is proven to be beneficial through the results that our clients achieve.
Have you not got much time to go to the gym but still want to get a workout in?
Here’s a 30-minute quick body weight workout to do, ideal for conditioning. This Cindy workout – with burpees and running added – can be done from any location, saving you that travel time to and from the gym.
This consists of 5 pull-ups, 10 push-ups and 15 squats to be completed for as many rounds as possible (AMRAP) in a 20-minute time frame.
In this workout that George is talking through, he is going to push you that extra mile and add in some burpees and a short run to each round, taking the time frame up to 30 minutes.
Leg extensions 15,15,15
7km Run
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Walking barbell lunges 12,10,8 (each leg)
It’s often cited in the media as an essential tool for picking carbohydrate sources and managing blood sugar.
You’ve likely seen that cereal box with LOW GI stamped on it like a badge of honour.
While it can sound like a complicated term, simply put, the Glycemic Index is a value given to measure how fast a specific food increases blood sugar (glucose) levels.
Foods are categorised as low, medium or high glycemic, on a scale between 0-100. The lower the number, the slower your blood sugar will rise after eating it.
My fitness journey sparked into life at the age of 16 when I started using my older brothers’ weights. All we had was a set of dumbbells and bodyweight exercises. I quickly fell in love with how it made me feel and soon after joined my first gym!
After 8 years of training, I reached an all-time low in myself. I Struggled massively with body dysmorphia and never felt big enough. I hated the way I looked and was in a negative space with this mentally for some time. My biggest achievement is overcoming this space I found myself in and making that decision to change. I lost 70lbs over 12 months and changed my whole perspective around on training and my fitness journey. I am grateful to be where I am now but not one part of it came easy.
My fitness journey has helped me with every part of my day-to-day life. Whether that’s through
The fitness journey has a lot to show us about ourselves and can bring out parts of us we didn’t know were there. It is now a lifestyle and flows over in our mindset to everything else going on in our lives.
I bring 10 years of life experience from my fitness journey so far. I understand what it takes to achieve amazing results and what’s required to help make a positive impact on someone else’s journey. I understand there will be struggles and obstacles along the way, I’m here to help people break through and overcome to achieve their dream goals.
