Got a new YouTube video running you through how you can program an Upper/Lower split.

One of the GOATED training splits for building muscle when it’s ran correctly.

This is Episode 8 of the CoachFHM Classroom series.

I’d highly advise you go back and watch some of the episodes prior if you really wanna grasp this.

Happy to answer any questions in the comments as always!

Full video below.

Talk to you all soon.

Francis.

We are 5 weeks out from stepping on stage at my first ever bodybuilding show!!

Recored a YouTube vlog showing you some bits of the process right now as we’re approaching this level of leanness.

-Physique progress

-Food adjustments

-Mistakes people make on a diet etc

-Life as a husband/dad while on prep

Into the championship rounds now!!

Have a watch below!

Appreciate the support as always.

Talk to you all soon.

Francis.

Hope you’re all good.

Gonna cut right to the chase with this one.

Here’s a video on how you can set up a legit full body training routine.

This is Episode 7 of the “CoachFHM” Classroom series.

-Training days

-Volume numbers

-Sets/reps etc

-Exercise selection/ordering

Setting up an Upper/Lower split is coming soon.

Here you go!

Appreciate all the support,

Francis.

I’ll keep this short and sweet.

You wanna know how many sets you need to grow muscle?

Watch the video below and LEARN.

Give a man a fish and feed him for a day.

Teach a man how to fish…feed him for a lifetime.

Talk to you all in the next one.

Francis.

What do you need to know when stepping inside the gym to ACTUALLY grow muscle tissue?

I’ve got a video here running you all through a checklist.

The whiteboard is out for “CoachFHM Classroom” EP. 5

You understand this and execute on it?

You’re further ahead than most.

No nonsense…just practical advice that works.

Watch it here below.

Talk to you all in the next one.

Francis.

Bringing you today my new episode of the “CoachFHM Classroom” YouTube series.

There’s so much nonsense in the industry when it comes to learning how to train.

-What split to run?

-What exercises to pick?

-What rep range is best?

All with conflicting info around every corner you look.

I’m here to set you straight once and for all with this education series.

No dogma, no nonsense, just things that actually work.

Have a watch below.

The "Right Way" to Train to GROW? | CoachFHM Classroom | Ep.4

Talk to you all soon.

Francis.

Sharing with you today the first episode of my new YouTube series.

This is gonna be a BIG educational piece for you all coming over the next few months.

I really wanna give back and pass on the torch of information I’ve learned (and continue to learn) on all things training/nutrition.

1)Fundamentals of training/nutrition

2)Specific training splits (Full body/Upper/Lower/PPL)

3)How much volume you need?

4)Setting up your diet (calories/macros)

5)Should you bulk/cut?

Are all a few topics in the pipeline.

As always your support is much appreciated.

Make sure you like and subscribe to help support the channel so I can keep bringing you the best content I can!

Episode 1 below:

Talk to you all in the next one.

Francis.

Wanted to share with you a FULL client testimonial video about our process.

After years of being in “terrible shape” in his own words…

My good client Kai dropped 20kg in body fat while completely revamping his physique.

More muscle tissue, less body fat and a boatload more of confidence.

A behind the scenes look at what goes into the work of some of these client transformations.

-Training program

-Nutrition approach

-Cardio approach

-Mentality

-Training execution clips

-Diet breaks/fatigue management

ALL play a huge roll in combination when you nail the process.

You can watch in full below!

Talk to you all soon.

Francis.

Do you want results like above?

• 1-1 Coaching: If you want to work directly with me with 1-1 coaching, you can apply here and let’s chat!

• Includes, training/nutrition programming from me, 24/7 support, weekly check in videos from me…the full works.

“I train first thing in the morning so I can’t eat”

Can’t tell you how many times I’ve heard this from people over the years.

BUT I think you’re leaving gains/performance on the table if you’re training fasted.

There’s things that you can do and be strategic with to still power LEGIT training sessions.

My latest YouTube video below covers it.

Talk to you all soon.

Francis.

Are you one of those people who just gains too much body fat in a building phase?

Always feels uncomfortable a few months into a “bulk” and wants to start dieting again?

It’s a lot more common than you’d think.

BUT THIS SHOULD NOT BE THE CASE.

There’s likely a few things in your process that are off and costing you a productive building phase.

Let’s deep dive into the 6 biggest mistakes people are making.

I walk you through it below!

Talk to you all in the next one.

Francis.

New YouTube vlog “Road to Stage | Ep 3” is out NOW.

Currently typing this at 13 weeks and 5 days out.

Video was recorded last week being 14/15 weeks out.

Includes a full physique update, day of eating and how I’m managing through “prep symptoms” so to speak.

Some gems in here to help you out on your own journey too.

Appreciate all the support.

Let’s keep grafting!

Talk to you soon,

Francis.

Do you train at home with limited equipment?

Have a squat rack and plates that have been gathering dust for some time but just don’t know where to start?

I’ve got you covered with a FREE EXAMPLE training split.

Alls you need is a barbell, plates, rack and potentially some dumbbells. (somewhere to do pull ups/dips would help too haha!)

Full YouTube video below going over it all!

Talk to you all soon!

Francis.

Keeping it short and sweet today…right to the point.

I’d day this mistake is one of the number 1 reasons why people don’t change their physique.

THEY NEVER COMMIT TO A PROPER BUILD PHASE

Failure to do this will have you looking the exact same for years.

Full video breaking it down below.

Follow the steps in the video and you’ll be golden.

Here you go!

Talk to you all in the next one.

Francis.

How many sets do we actually need for muscle growth?

Must be one of the most asked questions I get all the time.

Is it 10 in a week?

Is it 20 in a week?

Is it 1 all out set?

IT DEPENDS.

The real answer lies in the video below where I educate you on the principles that govern how many sets you need.

The only video you’ll ever need to watch on “how many sets do I need?”

Save it, watch it, understand it.

Always happy to answer any questions.

Talk to you all in the next one.

Francis.

Tired of spinning your wheels on your fat loss phase?

Always feeling “tired” and “lethargic”?

That should’t be the case in my eyes.

And it’s not just all about “willpower” at some point.

There’s things that we can do to help us out.

Now obviously there is 100% an element of having to grit our teeth sometimes on a cut (zero denying that)

But some people are choosing to run a fat loss phase on hard (or stupid) mode.

Few tweaks below go a LONG way.

Talk to you all in the next one.

Francis.

10 weeks into prep…things are heating up.

Sharing with you all a full voiceover YouTube video of my latest leg session.

Packed full of tips/tricks to help you out with your own training.

Take what fits and leave what doesn’t (the way of life haha)

Hope you all enjoy!

Full session:

Cable crunch x2

Lying leg curl x3

Leg extension x2

Leg press x2

Hack squat x2

Single leg seated ham curl x2

Adductor x1

Talk to you all in the next one.

Francis.

Interested in 1-1 coaching with me?

Message me “coaching”:

Coaching inquiries - Click here

Spots are LIMITED to maintain high quality of service.

Short and sweet one today to crack open another big week!

Are you doing the “BEST” possible thing you can for recovery?

Before looking at BS supplements or fancy massage guns, foam rollers, cupping therapy and all that jazz?

LOOK HERE FIRST.

Low hanging fruit.

Talk to you all in the next one.

Francis.

Sharing with you a full YouTube voiceover video of one of my latest Upper body sessions.

Packed full of tips/tricks explaining some of the why’s and how’s into my session plan.

Good few golden nuggets in here to help you with your own stuff.

Full session:

Flat smith press x2
Paused weighted dip x2
Lateral raise machine x3
Neutral weighted pull up x2
Chest supported T-bar x2
Seated incline curls x3
Dumbbell skull crusher x3
Rear delt fly x1

Here you go…

Appreciate all of the support.

Talk to you all in the next one.

Francis.

Brining you the second instalment of my YouTube series “Road to Stage”

Episode 2 is now LIVE.

As of this morning we’re 21 weeks and 5 days out from the first show.

The vlog includes a full physique update, tips and tricks to help you with your own diet phase.

As always I appreciate all of your support!

Watch here below!

Talk to you all in the next one!

Francis.

Some new style of content today.

Bringing you a full 30 minute interview with my good client Kai.

Best shape of his life after the last 9 months of work.

We go over exactly what we done in the process.

Training, diet, cardio, meals out/family events AND the power of proper coaching.

I’ll let him do the talking from here.

Dropping the Full YouTube video down below for you.

Speak to you all in the next one.

Francis.