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

PrimeForm Physique

@primeformphysique

4K
followers
5
following
Online Coaching & Transformations
Training β€’ Nutrition β€’ Mindset
Built Through Discipline
@phs_aus PRIMEFORM
POSTS STORIES REELS TAGGED
BICEPS & PUSH πŸ’ͺ🏼 Sets Γ— Reps Warm up 1. Seated cable scapular row – 2 Γ— 15 ( Not Filmed ) 2. Cable external rotation – 2 Γ— 12 ( Not Filmed ) 3. Rope ab crunches – 2 Γ— 10–20 ( Not Filmed ) Workout 1. 45Β° abducted biceps curl – 2 Γ— 7–13 2. Seated DB biceps curl – elbows supported – 2 Γ— 7–13 3. Cable arm curl – EZ bar – 2 Γ— 7–13 4. Machine chest fly – 2 Γ— 7–13 5. High incline cable chest press – 2 Γ— 7–13 6. Unilateral BTB side raises – 2 Γ— 7–13 7. Seated lateral raises – 2 Γ— 7–13 Save this for your next biceps & push session πŸ“Œ πŸ‹πŸΌ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #bicepsworkout #pushworkout #chestworkout #bodybuilding #foryou
2
Download
LEG DAY 🦡🏼 Sets Γ— Reps Warm up 1. Foam roll legs & glutes β€” 5 min ( Not Filmed ) 2. Long lever plank β€” 2 Γ— 45–90 sec ( Not Filmed ) 3. Step downs β€” 2 Γ— 15 ( Not Filmed ) 4. Calf presses β€” 2 Γ— 7–14 ( Not Filmed ) Workout 1. Unilateral lying leg curl β€” 2 Γ— 7–13 2. Pendulum squats β€” 2 Γ— 6–10 ( Not Filmed ) 3. Unilateral leg press β€” 2 Γ— 7–12 4. Leg extensions β€” 2 Γ— 7–13 5. 45Β° hip extensions β€” 2 Γ— 8–15 6. Machine hip thrust β€” 2 Γ— 8–15 7. Machine hip adduction β€” 2 Γ— 7–14 Save this for your next leg session πŸ“Œ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #legday #legworkout #bodybuilding #mensphysique #gym
10
Download
5 FAT LOSS TIPS THAT ACTUALLY WORK❗️ Fat loss doesn’t need to be complicated, but it does require consistency, patience and the right approach. Too many people focus on quick fixes, extreme diets and endless cardio, when the fundamentals are what deliver results. Here are 5 things to focus on: 1. Stay in a calorie deficit. 2. Prioritise your protein intake. 3. Increase your daily movement. 4. Keep lifting weights. 5. Stay consistent, not perfect. The goal isn’t just to lose weight. It’s to reduce body fat, maintain muscle and build habits that are sustainable long term. Swipe through for a breakdown of each tip. Save this post for later πŸ“Œ Need help with your training or nutrition? Send me a DM or apply for online coaching through the link in my bio. πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ’Š Supplements | @phs_aus β€” PRIMEFORM πŸ‘• Apparel | @can._syndicate β€” RYAN10 #fatlosstips #fatlossjourney #fitnessmotivation #bodytransformation #onlinefitnesscoach
0
Download
FROM HOSPITAL BED TO IFBB STAGE πŸ’― 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 πŸ™πŸΌ 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. πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• 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.
50
Download
BACK & BICEPS πŸ‘ŠπŸ½ Sets Γ— Reps Warm up 1. Foam roll upper body – 5 min ( Not Filmed ) 2. DB lat release – 2 Γ— 60 sec ( Not Filmed ) 3. Hanging leg raises – 2 Γ— AMRAP ( Not Filmed ) Workout 1. Unilateral cable high row – 2 Γ— 7–12 2. Chest supported T-bar row – 2 Γ— 6–10 3. Lat pulldown – neutral grip – 2 Γ— 8–12 4. Unilateral low row – 2 Γ— 8–12 5. Unilateral cable straight arm pulldown – 1 Γ— 7–13 6. Unilateral machine preacher curl – 2 Γ— 7–13 7. High incline cable arm curl – 2 Γ— 7–13 ( Not Filmed ) Save this for your next pull session πŸ“Œ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #pullworkout #backworkout #bicepsworkout #bodybuilding #foryou
4
Download
5 REASONS YOU’RE NOT BUILDING MUSCLE πŸ’ͺ🏼 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 πŸ“Œ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #bodybuilding #musclegrowth #hypertrophy #gymtips #fitnesseducation
13
Download
4 WEEKS POST SHOW πŸ’ͺ🏼 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 πŸ“ˆ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #bodybuilding #mensphysique #physiqueupdate #postshow #fitnessjourney
14
Download
BICEPS & PUSH πŸ’ͺ🏼 Sets Γ— Reps Warm up 1. Seated cable scapular row – 2 Γ— 15 ( Not Filmed ) 2. Cable external rotation – 2 Γ— 12 ( Not Filmed ) 3. Rope ab crunches – 2 Γ— 10–20 ( Not Filmed ) Workout 1. 45Β° abducted biceps curl – 2 Γ— 7–13 2. Seated DB biceps curl – elbows supported – 2 Γ— 7–13 3. Cable arm curl – EZ bar – 2 Γ— 7–13 4. Machine chest fly – 2 Γ— 7–13 5. High incline cable chest press – 2 Γ— 7–13 6. Unilateral BTB side raises – 2 Γ— 7–13 7. Seated lateral raises – 2 Γ— 7–13 Save this for your next biceps & push session πŸ“Œ πŸ‹πŸΌ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #bicepsworkout #pushworkout #chestworkout #bodybuilding #foryou
16
Download
CARDIO DOESN’T HAVE TO BE COMPLICATED πŸšΆπŸΌβ€β™‚οΈ 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. πŸ’ͺ🏼 Save this one for later πŸ“Œ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #fitness #bodybuilding #healthandfitness #fitnessmotivation #sydneyfitness
7
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 β€” it’s understanding how to use all three effectively based on your individual goals. Focus on: β€’ Total calorie intake β€’ Adequate daily protein β€’ Carbohydrates to support training and recovery β€’ Sufficient dietary fats β€’ 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 πŸ“Œ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #Nutrition #Bodybuilding #MuscleGrowth #FitnessEducation #PrimeFormPhysique
12
Download
PUSH DAY πŸ‹οΈ Sets Γ— Reps Warm up 1. Seated cable scapular row – 1 Γ— 15 (Not Filmed) 2. Seated DB external rotation – 2 Γ— 10–15 3. Rope ab crunches – 2 Γ— 10–20 (Not Filmed) Workout 1. Super inclined Panatta chest press – 2 Γ— 6–10 2. Flat plate loaded chest press – 2 Γ— 7–12 3. Seated cable chest press – 2 Γ— 7–14 4. Unilateral seated over shoulder triceps extension – 2 Γ— 7–13 5. Unilateral cable overhead triceps extension – 2 Γ— 7–13 6. Lying cable Y raises – 2 Γ— 7–13 7. Cuffed cable lateral raises – 2 Γ— 7–13 Save this for your next chest & triceps session πŸ“Œ πŸ‹πŸΌβ€β™‚οΈ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM – 10% off CAN Syndicate | RYAN10 – 10% off #chestworkout #tricepsworkout #bodybuilding #mensphysique #gymmotivation
8
Download
QUICK & EASY 5 MINUTE PRE WORKOUT SNACKπŸ˜‹ Save this one for your next workout πŸ“Œ 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: β€’ Dates β€’ Peanut butter β€’ Dark chocolate β€’ Pinch of salt β€’ Baking paper β€’ 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? πŸ‘‡πŸΌ Smaller date: 20g date + 3g peanut butter + 3g dark chocolate β‰ˆ 91 calories 1.6g protein 16.1g carbs 2.9g fat Larger date: 25g date + 3g peanut butter + 3g dark chocolate β‰ˆ 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 πŸ“Œ and send it to someone who needs a new pre workout snack. πŸ‹πŸΌ Online coaching | @primeformphysique πŸ“© DM or apply via the link in bio πŸ’Š Supplements | @phs_aus πŸ‘• Apparel | @can._syndicate 🏷️ Discount codes PHS | PRIMEFORM - 10% off Can Syndicate | RYAN10 - 10% off #preworkout #preworkoutsnack #fitnessnutrition #gymfood #healthysnacks
24
Download
back to up