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Ash Lachlan | Online Coach

@ash_lachlan

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💻Online Coach/BodyBuilder💻
🇦🇺AUS Based🇦🇺
⚔️PCA PRO ATHLETE⚔️
📥DM To Work With Me📥

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THIS ISN’T JUST COACHING.

It’s a commitment to becoming a different version of yourself.

After 15+ years of living this lifestyle, I’ve learned that the biggest transformations don’t happen because someone was handed a better meal plan.

They happen when the person changes.

The standards change.
The habits change.
The mindset changes.
The execution changes.

And eventually, the physique has no choice but to follow.

Elite results require elite mindsets.

There are no shortcuts here.

When the road closes, we don’t turn around.

We kick the fucking door down.

My job isn’t simply to tell you what to eat and how to train.

My job is to help you build the structure, discipline and mindset required to execute at a level most people aren’t willing to reach.

This is a lifestyle overhaul.

This is accountability.

This is attention to detail.

This is doing the things that need to be done — especially when you don’t feel like doing them.

You bring the commitment. I’ll bring the experience, the strategy and the standard.

Let’s get to work.

📥 DM for a Consultation by @ash_lachlan

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2 months ago

Season A 2026 @pca_australia overall and pro card win ⚔️🔥

Some professional photos are back!

What a day to remember, some great competitors and awesome physiques took the stage in a classes on this day congratulations to you all, making it to the stage is a win in itself

I truly love this shit to my core, PCA is growing, its massive in the UK and in your asian countries so im proud to now be abled to compete overseas as a pro!

To all you out there who have considered bodybuilding, it will be the hardest but most rewarding thing you will ever do, it truly saves my life every single day

Thanks to the whole PCA organisers, backstage help, tanning and all officials etc

Im gonna enjoy looking back in 12 months and making this physique look AMATUER

5 days out from the next, lets mutate 😈 by @ash_lachlan

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5 months ago

I wont ever be pretty, but ill try be the FREAKIEST 🫡 by @ash_lachlan

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6 months ago

As always theres "a depends"

Copying your favourite pro likely wont work

Find your own individual needs by @ash_lachlan

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2 hours ago

You can bend over backwards for those around you, just dont expect the same back.

"Treat others like you would want to be treated" is how i live my life.

But many times this isnt reciprocated.

Its ok, not everyone lives by the same moral code.

"Be the change you want to see in the world"

And dont expect it back 🙏

There is still something called doing the right thing 🫶 by @ash_lachlan

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4 hours ago

YOU NEED TO PRIORITISE WHAT YOU LACK!

Now, this doesnt apply to you if you are just small everywhere, someone who is just a beginner just needs muscle EVERYWHERE, so no, if youre 70kg you dont need "more arms" you just need more muscle in general.

Now, when it comes to intermediate and especially advanced bodybuilding, prioritising becomes important, because we only have limited recovery capacity, and on stage, where you are judged for you muscularity, balance, symmetry and certainly strong/weak areas, its pertinent you focus more on what you need to climb the ranks

This is done by a few ways, but ideally it will mean:

-Train the focus area FIRST in the session, for me this means abs always first, then for push, my chest is strong, but my delts and triceps need size, so i begin with an extension and a side raise

-Add volume to the weak parts and hold steady or reduce on strong parts, my chest is well developed, so 6 sets in a session every 4 days is enough to keep it ticking along

-Pick movements you connect well with, for me this is alot of single arm and cable work, i just feel the muscle the best this way and theres a long runway of progression for me with these movements

Doing this will mean next time im on stage, ideally my triceps and delts will be markedly improved, which is what i need/want.

If you need help with this, hire a coach 👊

Wanna be less shit? Hit me 📥

#bodybuilding #push #hypertrophy by @ash_lachlan

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13 hours ago

Its me, im living this dream

#bodybuilding #gym #nutrition #relateable by @ash_lachlan

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a day ago

Sunday morning reality check 👊👊👊

#bodybuilding #gym #nutrition #coaching #fatloss by @ash_lachlan

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2 days ago

Client Spotlight @dylan_morley112

10 months quad growth here, my biggest passion with coaching is in perfecting my clients training

I OBSESS over how my guys and gals can get every little percent of a percent out of their training

With dylan weve been focussing ensuring we use the intended muscles, slowing things down and really connecting, then hitting them twice a week with moderate volume

theres also the fact you need to train HARD half ass leg days wont cut it

Also i have massive legs so listen to what i say 😆

If you want to learn more, my DMs are open by @ash_lachlan

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2 days ago

RiR is only beneficial if you ACTUALLY know what failure feels like, this is why MOST of my clients dont get prescribed RIR

The more you know ✍️ by @ash_lachlan

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2 days ago

Current leg day setup 2 days into push phase number 2 before season A 2027 prep.

Volume has been escalated slightly, now hear me out, when in a maintenance phase or a diet/prep the goal shouldnt be "lets do as much volume as we can just recover from" the goal should actually be "how little volume do i need to be abled to hold onto training performance"

Now when in a growth phase where generally PED's and calories are escalating this is the time to play around with small volume escalations, because not only do you have the resources to recover (food, drugs etc) but you also have the time, which in a prep you dont have, as you have a deadline

So that being said this is the full breakdown of my current leg day, now whilst this may look like ALOT on paper, i want to tell you about a training method you can use when trying to minimise session length when working set total is higher, its called "PAIRED SETS"

Paired sets is when you alternate between two NON-AGONIST muscle groups together and go back and forth

For example i went back and forth between calves and abs, adductors and abductors, and hamstring curls and quad extensions

This not only saved a tonne of time (i was finished this whole session minus cardio in an hour) but also keeps the session feeling like your actually training and not standing around resting too long

So next time you find yourself in a pinch for time, try paired sets, this can turn a gruesome long session into a short sharp productive session

As always, less shit time? Dm 📥 by @ash_lachlan

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3 days ago

9/10/26
Pull A

Start of push phase

Abs x3
Rear delt x2
Preacher curl x2
Lat pulldown x2
Sa row x2
Upper back row x2
Hammer curl x2
Cable pullover x2
Crucifix curl x1
Machine row x1
Cv x10

Aaaaand were off 🚀

Day 1 blast begins

Starting off with pull, all exercises ive chosen suit me, my goals and they FEEL awesome on the target muscles

Being advanced means not just shifting weight from point a to point b, but making sure that the actual tissue is loaded and tension goes where i want it

A tip for you guys with back training is to start the session with what you lack, and alternate lat bias movements with upper back bias movements, for example i begin with abs, then rear delts or biceps, THEN a lat movement, i then go back and forth between lat work and upper back work, this allows the musculature to sort of "rest" for a bit between hitting it with another movement, but also allows you to give each area equal stimulus

Youll also notice that i put some bicep work midway-ish, this is because it is before and after a lat isolation movement and the pullover doesnt use bicep, so its a great way for me to hit more effective sets for biceps without it 1. Affecting the next movement and 2. Without there being any huge fatigue cost, trust me, pullovers after bicep work is NOT "fatiguing"

The whole FATIGUE concept is an argument for another day lol

Lets keep progressing 🫡

Wanna be less shit?
📥you know what to do 📥 by @ash_lachlan

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4 days ago