Drop body fat
Get leaner with simple meals, clear portions and a plan you can actually stick to.
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Apply nowPhysique First · Applications openBuild the physique
Build the physique
of a man in his prime.
Physique First · Applications open
Apply for 1-1 coaching.
Take your time · We read every single one carefully
Physique First application1 / 6
1
What result do you want most right now?
You don't need to know whether that means a cut, bulk or recomp. Choose the result you actually want.
The Physique First Method
Build a lean aesthetic physique with the Recomp Method.
Drop body fat and build muscle at the same time, with a plan made to fit your real life.
Build the muscle
Build the shoulders, chest, back, arms and legs that create a strong, athletic shape.
Make it your standard
Turn the training, food and habits into something that works around your life and lasts.
Physique First
Your physique is the first domino.
Sort your body and the rest follows. I've been the fat kid, and I've been this: the body moves first and everything else came after.
You're one step away from
Respect on sight
Proof you can trust yourself
Relationships that level up
The one status symbol nobody can rent
And an asset that pays for life
The world backs a man who built his body, and assumes he can build anything else.
Your coaching. In your pocket.
A look inside Physique First.
Your plan, your progress and direct coaching—built around your actual life.
Daily accountability
Log the markers that matter and let your coach see where the plan needs adjusting.
Nutrition built around you
Simple meals, exact portions, alternatives and a weekly shopping list based on your goals.
P19:41
Your nutritionTraining daySimple meals · Exact portions
2,240kcal
185gprotein
230gcarbs
Today's meals
1Protein porridgeOats · whey · berries 510 kcal
2Chicken rice bowlChicken · rice · greens 640 kcal
3Beef pastaLean beef · pasta · tomato 690 kcal
Weekly shopping listEverything you need, totalled for seven days.
HomeTrainingCheck-inNutritionProfile
P19:41
Your custom programmeLean & AthleticBuilt for James · Week 4 of 16
Today's workoutUpper Body A6 exercises · 52 minutes
74%MTWTF
Body weight82.4 kg
−3.8 kgWeek 1Today
Workouts15 / 16On track
Waist−5.2 cmTrending down
HomeTrainingCheck-inNutritionProfile
Training that remembers
Every set is logged. Next time, you see last week's numbers and know exactly what to beat.
Progress you can see
Weight, photos, performance and weekly feedback stay together instead of disappearing into chats.
One clear plan. One place to follow it. No guesswork.
I was the before photo.
Fat. £20k in debt. Delivering pizzas.
I changed my physique first, and everything else followed.
30kgof fat lost
22kgof muscle built
1M+now follow along
But most importantlyI've taken 220+ people through it myself, and watched it change the entire course of their lives.
Frequently asked questions
Everything you need to know.
Is Physique First just for experienced gym-goers?
No. Your training and nutrition start from your current level, whether you are getting back into shape or already train and need a smarter plan.
Is this a bodybuilding programme?
No. The goal is a lean, muscular and athletic physique—not maximum size. Everything is built around creating shape, proportion and a body that looks good in and out of clothes.
Do I have to bulk and cut?
No traditional bulk-and-cut cycle. The method is designed to bring body fat down while building or preserving muscle, with calories and training adjusted as your body changes.
How many days per week will I need to train?
Your programme is built around your schedule, recovery and experience. You will know exactly what to do on every training day, without living in the gym.
What support do I get?
You get your personalised training and nutrition inside the Physique First app, progress tracking, weekly check-ins, coach feedback and ongoing plan adjustments.
What happens after I apply?
If your application looks like a good fit, you can choose a call time directly on this page. We will talk through your goals, what has held you back and whether Physique First is right for you.