WORKOUT 1

Legs - Phase 1

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

Phase 2

Mhay Thai
1 hour conditioning

WORKOUT 2

Push - Phase 1

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

WORKOUT 1

Push - Phase 1

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

Phase 2

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

WORKOUT 2

Pull - Phase 1

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

WORKOUT 1

Legs - Phase 1

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

Phase 2

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

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

WORKOUT 2

Push- Phase 1

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

Phase 2

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

WORKOUT 1

Legs - Phase 1

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

Phase 2

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

WORKOUT 2

Push - Phase 1

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

Phase 2

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

WORKOUT 3

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

WORKOUT 1

Pull - Phase 1

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

Phase 2

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

WORKOUT 2

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

WORKOUT 3

Push - Phase 1

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

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

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

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

How long have you now been with the academy?

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

What was your initial reason for reaching out?

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

WORKOUT 1

Pull - Phase 1

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

Phase 2

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

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

WORKOUT 2

Legs - Phase 1

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

WORKOUT 1

Phase 1

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

Arms - Phase 2

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

WORKOUT 2

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

WORKOUT 3

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

WORKOUT 4

Push - Phase 1

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

WORKOUT 1

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

(Weighted vest 9kg)
Time cap 30 min

WORKOUT 2

Push - Phase 1

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

WORKOUT 1

Legs - Phase 1

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

Phase 2

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

WORKOUT 2

Push - Phase 1

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

Phase 2

Ski erg
10x500m
1 min rest between each round

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

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

When did you join the Physique Academy?

I joined the end of June of this year.

Why did you join Physique Academy?

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

WORKOUT 1

Legs - Phase 1

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

Phase 2

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

WORKOUT 2

Push - Phase 1

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

Phase 2

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

WORKOUT 3

Pull - Phase 1

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

WORKOUT 1

Legs - Phase 1

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

Phase 2

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

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

WORKOUT 2

Push- Phase 1

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

Phase 2

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

What Does Fitness mean to you?

WORKOUT 1

Phase 1

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

Phase 2

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

WORKOUT 2

Pull - Phase 1

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

Phase 2

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

WORKOUT 3

Push - Phase 1

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

What Does Fitness mean to you?

What Does Fitness mean to you?

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

When did you start your fitness journey?

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

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

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

What do you bring to the Physique Academy?

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

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

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

Why should people join the Physique Academy?

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

WORKOUT 1

Phase 1

Strength & Power

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

Phase 2

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

WORKOUT 2

Pull - Phase 1

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

Phase 2

5km Run (Hard Pace)

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

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

When did you join the Physique Academy?

I joined Physique Academy in February of 2023.

Why did you join Physique Academy?

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

WORKOUT 1

Phase 1

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

Phase 2

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

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

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

WORKOUT 2

Pull - Phase 1

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