Instagram story viewer> @primeformphysique> Posts
PrimeForm Physique(@primeformphysique)'s profile avatar HD Profile

PrimeForm Physique

@primeformphysique

4K
followers
4
following
Online Coaching & Transformations
Training • Nutrition • Mindset
Built Through Discipline
@phs_aus PRIMEFORM
POSTS STORIES REELS TAGGED
Download All
CARDIO DOESN’T HAVE TO BE COMPLICATED 🚶🏼‍♂️ Getting fitter and increasing your daily activity doesn’t always mean smashing yourself on a treadmill or doing hours of cardio. Get outside, go for a walk, get your steps in and find something you actually enjoy doing. The best form of activity is one you can stay consistent with. Keep it simple. Stay active. Stay consistent. 💪🏼 Save this one for later 📌 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #fitness #bodybuilding #healthandfitness #fitnessmotivation #sydneyfitness taken in Fred Caterson Reserve by @primeformphysique
7
7 days ago
Download
A collaboration between @prestigevisualsaus and @valore.visuals Captured by Charlize from Valore Visuals and edited by Prestige Visuals at @olympianfrontiersgym just two days out from stepping on stage for my first @ifbb.australia bodybuilding competition. This journey has become much more than just competing. It’s also played a huge part in the creation of @primeformphysique my online coaching business launching soon. Built around the same principles that got me here: consistency, discipline and accountability. A massive thank you to @ethangohari_ifbbpro and @teamgohari for the guidance throughout the journey and helping me bring my best to the stage. Proud of what’s been achieved. Excited for what’s next 💯 #MensPhysique #Bodybuilding #BodybuildingMotivation #FitnessPhotography #SydneyFitness Close dumbbell shot, black shorts “Men’s Physique bodybuilder holding dumbbells in a dark gym, displaying a lean and defined competition physique during a pre-show photoshoot.” taken in Olympian Frontiers by @primeformphysique
36
a month ago
Download
5 GYM MYTHS THAT ARE WASTING YOUR TIME 👇 There’s a lot of gym advice that gets repeated so often that people just assume it must be true. Training doesn’t need to be complicated. Progress comes from doing the basics well, training with intent, managing recovery, staying consistent and actually giving your body enough time to adapt. Swipe through ➡️ Which one surprised you the most? Drop it in the comments 👇🏼 Save this post for later and send it to someone who still believes one of these 😂 🏋🏼 Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #gymtips #bodybuilding #fitnesseducation #hypertrophy #gymmotivation taken in Sydney, Australia by @primeformphysique
11
15 days ago
Download
FROM HOSPITAL BED TO IFBB STAGE 💯 Some of you may have seen parts of my journey in a previous post, but for those who missed it, here’s a little more of my story. Just over two years ago, my life changed after a motorbike accident at 140km/h. Five broken bones in my wrist, a fractured arm, knee and lower back, broken toes, multiple severe burns and skin graft surgery. I spent four weeks in hospital and had to learn how to walk properly again. Fast forward to September 2026, I stepped on stage for my first bodybuilding competition. The journey wasn’t easy, physically or mentally. There were setbacks, difficult days and plenty of moments where progress felt impossible. But I refused to let my injuries define what I could achieve. I’m sharing this because I know there are people out there dealing with injuries, mental health struggles or simply feeling like they’ve lost their way. Your circumstances don’t have to determine your future. With patience, consistency and the right support, you can rebuild yourself. If I can come back from this, so can you 🙏🏼 Massive appreciation to my coach @ethangohari_ifbbpro for guiding me through this journey and helping me achieve something I once thought was impossible. One of the reasons I started coaching was to help others build that same confidence, strength and belief in themselves. Never underestimate what you’re capable of. 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN | RYAN10 – 10% off #BodybuildingJourney #NeverGiveUp #InjuryRecovery #MentalHealthAwareness #fitnessmotivation Side-by-side transformation photo showing my recovery from a serious motorcycle accident to competing in my first bodybuilding competition. Left: Lying in a hospital bed with multiple fractures, severe burns and bandaged injuries after an accident at 140km/h. Right: Over two years later, posing backstage at my first bodybuilding show, showcasing the results of rehabilitation, resilience, consistency and dedication to fitness. taken in UNSW Science Theatre by @primeformphysique
50
a day ago
Download
BACK & BICEPS 👊🏽 Sets × Reps Warm up 1. Foam roll upper body – 5 min ( Not Filmed ) 2. DB lat release – 2 × 60 sec ( Not Filmed ) 3. Hanging leg raises – 2 × AMRAP ( Not Filmed ) Workout 1. Unilateral cable high row – 2 × 7–12 2. Chest supported T-bar row – 2 × 6–10 3. Lat pulldown – neutral grip – 2 × 8–12 4. Unilateral low row – 2 × 8–12 5. Unilateral cable straight arm pulldown – 1 × 7–13 6. Unilateral machine preacher curl – 2 × 7–13 7. High incline cable arm curl – 2 × 7–13 ( Not Filmed ) Save this for your next pull session 📌 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #pullworkout #backworkout #bicepsworkout #bodybuilding #foryou taken in World Gym Rouse Hill by @primeformphysique
4
2 days ago
Download
5 REASONS YOU’RE NOT BUILDING MUSCLE 💪🏼 Training hard is only one piece of the puzzle. If you’re putting in the work but still not seeing the progress you expect, one or more of these could be holding you back: 1. You’re not progressing 2. You’re not eating enough 3. You’re doing too much 4. Your execution needs work 5. You’re not recovering Building muscle comes down to having the right training stimulus, enough nutrition to support growth, quality recovery and consistently executing the basics over time. Stop guessing. Start progressing. Save this post for later 📌 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #bodybuilding #musclegrowth #hypertrophy #gymtips #fitnesseducation taken in World Gym Rouse Hill by @primeformphysique
13
4 days ago
Download
4 WEEKS POST SHOW 💪🏼 Quick physique check in, 28 days since stepping on stage for the first time. Bodyweight coming back up, strength improving and slowly filling back out. Enjoying the process and taking things week by week 📈 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #bodybuilding #mensphysique #physiqueupdate #postshow #fitnessjourney taken in World Gym Rouse Hill by @primeformphysique
12
5 days ago
Download
BICEPS & PUSH 💪🏼 Sets × Reps Warm up 1. Seated cable scapular row – 2 × 15 ( Not Filmed ) 2. Cable external rotation – 2 × 12 ( Not Filmed ) 3. Rope ab crunches – 2 × 10–20 ( Not Filmed ) Workout 1. 45° abducted biceps curl – 2 × 7–13 2. Seated DB biceps curl – elbows supported – 2 × 7–13 3. Cable arm curl – EZ bar – 2 × 7–13 4. Machine chest fly – 2 × 7–13 5. High incline cable chest press – 2 × 7–13 6. Unilateral BTB side raises – 2 × 7–13 7. Seated lateral raises – 2 × 7–13 Save this for your next biceps & push session 📌 🏋🏼 Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #bicepsworkout #pushworkout #chestworkout #bodybuilding #foryou taken in World Gym Rouse Hill by @primeformphysique
16
6 days ago
Download
CARBS ARE NOT THE ENEMY 🍚 Carbohydrates often get blamed for fat gain, but the reality is far more nuanced. Carbs play an important role in fuelling training, supporting performance and replenishing muscle glycogen. Protein supports muscle growth and retention, while dietary fats are important for overall health and normal hormone function. The key isn’t eliminating one macronutrient — it’s understanding how to use all three effectively based on your individual goals. Focus on: • Total calorie intake • Adequate daily protein • Carbohydrates to support training and recovery • Sufficient dietary fats • Consistency over time There’s no single macro that makes or breaks your physique. Your overall nutrition, training and consistency are what matter. Save this post for later 📌 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #Nutrition #Bodybuilding #MuscleGrowth #FitnessEducation #PrimeFormPhysique by @primeformphysique
12
8 days ago
Download
PUSH DAY 🏋️ Sets × Reps Warm up 1. Seated cable scapular row – 1 × 15 (Not Filmed) 2. Seated DB external rotation – 2 × 10–15 3. Rope ab crunches – 2 × 10–20 (Not Filmed) Workout 1. Super inclined Panatta chest press – 2 × 6–10 2. Flat plate loaded chest press – 2 × 7–12 3. Seated cable chest press – 2 × 7–14 4. Unilateral seated over shoulder triceps extension – 2 × 7–13 5. Unilateral cable overhead triceps extension – 2 × 7–13 6. Lying cable Y raises – 2 × 7–13 7. Cuffed cable lateral raises – 2 × 7–13 Save this for your next chest & triceps session 📌 🏋🏼‍♂️ Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #chestworkout #tricepsworkout #bodybuilding #mensphysique #gymmotivation taken in World Gym Rouse Hill by @primeformphysique
8
9 days ago
Download
5 MISTAKES EVERY GYM BEGINNER SHOULD AVOID❗️ Training hard is important, but training hard without the right approach can hold back your progress. If you’re new to the gym, focus on getting the basics right first. Don’t skip your warm-ups. Don’t sacrifice form just to lift more weight. Have a structured training plan and track your progress. Focus on executing each movement properly. And don’t underestimate how important your nutrition is. You don’t need to overcomplicate it. Build good habits, stay consistent and give yourself time to progress. Save this post for your next training session 📌 🏋🏼 Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #gymtips #gymbeginner #fitnesseducation #workouttips #gymmotivation taken in Sydney, Australia by @primeformphysique
7
10 days ago
Download
QUICK & EASY 5 MINUTE PRE WORKOUT SNACK😋 Save this one for your next workout 📌 If you’re someone who doesn’t like eating a big meal first thing in the morning or before training, this is a quick & easy snack you can throw together with only a few ingredients. Dates are a great source of easily accessible carbs before training, giving you a quick source of energy without needing a large meal. The peanut butter and dark chocolate also add a small amount of fats and make these taste unreal. You’ll need: • Dates • Peanut butter • Dark chocolate • Pinch of salt • Baking paper • Plate How to make it: 1. Remove the pit from your date. 2. Flatten the date with a cup. 3. Add your peanut butter. 4. Add your dark chocolate. 5. Finish with a small pinch of salt. 6. Place in the freezer for 5–10 minutes. 7. Enjoy 🤝🏼 TRACKING YOUR MACROS? 👇🏼 Smaller date: 20g date + 3g peanut butter + 3g dark chocolate ≈ 91 calories 1.6g protein 16.1g carbs 2.9g fat Larger date: 25g date + 3g peanut butter + 3g dark chocolate ≈ 104 calories 1.8g protein 19.9g carbs 3.0g fat Macros are based on Lindt Excellence 85% dark chocolate and Mayver’s Dark Roasted Peanut Butter and will vary slightly depending on the brands and size of dates you use. Simple to make, easy to fit into your macros and perfect when you don’t feel like having a full meal before training. You can also make a few at once and keep them ready in the freezer for an easy snack throughout the day. Save this recipe for later 📌 and send it to someone who needs a new pre workout snack. 🏋🏼 Online coaching | @primeformphysique 📩 DM or apply via the link in bio 💊 Supplements | @phs_aus 👕 Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #preworkout #preworkoutsnack #fitnessnutrition #gymfood #healthysnacks taken in Sydney, Australia by @primeformphysique
24
11 days ago
Download
×

Download all media on this page

Photos Videos
back to up