WORKOUT 1

Phase 1

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

WORKOUT 2

Pull - Phase 1

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

Phase 2

5km Run (Race pace)

WORKOUT 3

Push - Phase 1

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

Phase 2

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

WORKOUT 1

Phase 1

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

Phase 2

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

WORKOUT 2

Pull - Phase 1

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

Phase 2

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

WORKOUT 3

Push - Phase 1

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

WORKOUT 1

Legs - Phase 1

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

Phase 2

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

WORKOUT 2

Pull - Phase 1

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

Phase 2

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

WORKOUT 3

Push - Phase 1

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

What Is Hypertrophy?

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

The Benefits Of Muscle Hypertrophy

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

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

Inducing Muscle Hypertrophy

There are three primary factors that induce muscular hypertrophy…

What Is Fitness Testing?

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

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

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

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

WORKOUT 1

Phase 1

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

Phase 2

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

Phase 3

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

WORKOUT 2

Pull - Phase 1

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

Phase 2

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

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

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

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

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

WORKOUT 1

Phase 1

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

Phase 2

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

Rest 5 mins

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

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

WORKOUT 1

Push - Phase 1

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

Phase 2

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

WORKOUT 2

Legs - Phase 1

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

Phase 2

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

WORKOUT 3

Pull - Phase 1

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

Congratulations to our Champion who took 1st place in the GPO Battle Of The Midlands bodybuilding competition in Light Heavyweight Class! 

What was the body building competition and what prize did you win?

20th August 2023 - no accolades as such, but I did get a nice trophy.

Why did you decide to compete?

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.

How did it feel being on stage and taking the trophy?

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.

What Does Fitness mean to you?

Fitness has been a huge part of my life, I started playing football at the age of five, was lucky enough to play in professional academies through to the age of 19, I have since played semi professional in two different countries across the world. So, fitness has always been my identity, and has allowed me to create incredible life skills which keep all aspects of my life in check. It is my way to develop mentally and set examples to my family and those around me.

I started my fitness journey at the age of 14, working with professional sport scientists since then before moving into the online coaching space in 2020. Ever since then I have been on a mission to help others improve their health fitness and mindset, as I have seen first hand the immense lessons and impact it can have on all aspects of life.

What do you bring to Physique Academy?

I bring a wealth of knowledge and experience in Health, Fitness and Mindset. I work closely with my own life coach, so I am constantly evolving my own psychological understanding and awareness as well as that of others. I bring over 11 years of experience working with elite sports scientists as an athlete myself, I have 3 years of experience working as a transformation coach. My main area of expertise is Fat loss, Functionality i.e Mobility and Elite level of conditioning mainly running. I also bring a level of understanding around how mental health can play a part in this journey, having been on my own journey battling with my own identity and loss of having left the game of football, I am keen to help others reach their true potential and discover their true authentic identity.

What is your biggest strength as a coach?

My mindset, I have a no-nonsense attitude and like to get it done! I have a great sense of empathy and have a true and deep understanding of people and their emotions. My work ethic, I lead from the front I would never expect a client to do something I wasn’t prepared to do myself.

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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.

WORKOUT 1

Push - Phase 1

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

Phase 2

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

What Does Fitness mean to you? 

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.  

When did you start your fitness journey? 

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.

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

Fitness has taught me discipline, mental resilience and helped me develop a will to persist with all my endeavours.  

What do you bring to the Physique Academy? 

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.

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What Does Fitness mean to you? 

There are many aspects of life that we may not have control over. However, I believe that taking charge of our fitness is an empowering choice that we do have control over. By prioritizing our physical well-being, we gain a sense of personal power and control that extends beyond other areas of life.

When did you start your fitness journey?

At the age of 15, I embarked on my fitness journey, driven by the experiences of being bullied. Those challenging moments served as a catalyst, propelling me towards self-improvement and the pursuit of becoming the best version of myself.

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

Fitness has had a profound impact on various facets of my life, teaching me a valuable lesson: with the right mindset and unwavering persistence, I have the ability to transform the seemingly impossible into a tangible reality. This belief, instilled through my fitness journey, has permeated into all areas of my life, fostering a sense of confidence and determination that empowers me to overcome challenges and achieve greatness.

What do you bring to the Physique Academy?

What I bring to the Physique Academy is a deep understanding and relatability to the struggles of self-confidence and disbelief in oneself. Having personally experienced the feeling of being at the bottom of the pile, I empathize with individuals facing similar challenges. My journey has equipped me with the resilience and determination necessary to rise above the obstacles that life throws our way. By sharing my own transformative experiences, I aim to inspire others and provide them with the tools and support they need to conquer their own hurdles and achieve their goals.

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WORKOUT 1

Push - Phase 1

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

Phase 2

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

WORKOUT 2

Legs - Phase 1

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

Phase 2

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

WORKOUT 1

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

4 rounds
1km Run
Barbell clean and press 15 @50kg
Toes to bar 30
Duel Db Burpee box step up 15 22.5kg

WORKOUT 1

Legs - Phase 1

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

Phase 2

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)

WORKOUT 2

Pull - Phase 1

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)

WORKOUT 1

Pull - Phase 1

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)

Phase 2

5 rounds for time
15 wall balls 9kg
12 burpee touch
9 hang power snatch @50kg

WORKOUT 2

Legs - Phase 1

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

Phase 2

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.

When did you join the Physique Academy?

February 2023

WORKOUT 1

Push - Phase 1

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)

Phase 2

20M’AMRAP
As many rounds as possible in 20 mins
Assault bike 14cal
Toes to bar 10
Wall walks 6

WORKOUT 2

Legs - Phase 1

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

Phase 2

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