AWG Fitness

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AWG Fitness You train… but don’t look like you do
It’s not effort — it’s your structure
I help working men fix it
📩 DM STRUCTURE

10/10/2026

Comment "4DAY" and I'll send you the full plan free (on Facebook, send me a DM)

For the man with 4 days around work 💪🏻

Upper, lower, upper, lower. Every muscle trained twice a week, one heavy lift leading each day.

Why upper/lower?
✅ Training each muscle twice a week builds more muscle than once (Schoenfeld et al., 2016, Sports Medicine)
✅ Days 1–2 build strength, days 3–4 add volume
✅ Miss a day and you just pick up where you left off

How to run it:
1️⃣ Mon/Tue on, Wed off, Thu/Fri on (or whatever fits your shifts)
2️⃣ Rest 2–3 mins on the first lift, 60–90 secs on the rest
3️⃣ Leave 1–2 reps in the tank
4️⃣ Write your weights down and beat them next week

Send this to the lad who's got 4 days in him.

Comment "4DAY" for the full plan.

09/10/2026

Comment "2DAY" and I'll send you the full plan free (on Facebook, send me a DM)

For the man working 60-hour weeks who can only get in twice 💪🏻

Two full-body sessions. Every muscle trained twice a week, one heavy lift leading each day. About an hour each.

Why 2 days is enough:
✅ Training each muscle twice a week builds more muscle than once (Schoenfeld et al., 2016, Sports Medicine)
✅ Just 30–60 minutes of strength training a week is linked to a 10–20% lower risk of dying early (Momma et al., 2022, BJSM). Two sessions covers it.
✅ It fits around long shifts without wrecking you for work

How to run it:
1️⃣ Space them out, e.g. Monday and Thursday
2️⃣ Rest 2–3 mins on the first lift, 60–90 secs on the rest
3️⃣ Leave 1–2 reps in the tank
4️⃣ Write your weights down and beat them next week

Two days done beats five days planned.

Send this to the lad who says he's too busy for the gym.

Comment "2DAY" for the full plan.

09/10/2026

The most important thing I do with every client on day one 👇

Check your calories. Protein, carbs and fats. What are you actually eating?

Without those numbers you're just guessing. You can't out-train a bad diet.

You've got 4–5 months until next summer? Sort the food first, and everything else works around it.

Don't know your numbers? DM me "CALORIES" and I'll tell you how to work out yours 💪🏻

09/10/2026

Comment "HIPS" and I'll send you the full routine free (on Facebook, send me a DM)

Sat in the van all day, then wondering why your hips are locked and your lower back aches? 👇

Hours of sitting leave your hips tight, and when your hips don't move, your lower back ends up doing the work.

5 minutes after work:
1️⃣ 90/90 hip switches × 10. Slow and controlled.
2️⃣ Hip flexor stretch, 45 seconds each side. Squeeze the glute of the back leg.
3️⃣ Cat/cow × 10. Move through your whole back.

Go through it twice.

Send this to the lad who lives in his van 💪🏻

Comment "HIPS" for the full routine.

09/10/2026

Comment "20MIN" and I'll send you the full plan free (on Facebook, send me a DM)

For the lad who's just finished a 10-hour shift and "hasn't got time" 💪🏻

20 minutes. Dumbbells only. Whole body done.

Why it's enough:
✅ A 2022 review of 16 studies found just 30–60 minutes of strength training a week was linked to a 10–20% lower risk of dying early (Momma et al., British Journal of Sports Medicine). Three of these sessions covers it.
✅ Every big muscle gets hit, so legs, push, pull and grip all get covered in one go.
✅ It's short enough to do on the worst day of the week.

How to run it:
1️⃣ Go straight from one exercise to the next
2️⃣ Rest 60–90 seconds after each round
3️⃣ Make round one lighter as your warm-up
4️⃣ 3 times a week, and beat your weights each week

No time isn't the problem. No plan is.

Send this to the lad who says he's got no time.

Comment "20MIN" for the full plan.

07/10/2026

Did you think you'd be feeling this old at your age? 👇

Long days in the van. Lifting heavy all day. Your back's gone, shoulders are gone, and you're knackered before the week's even halfway.

Everyone says it's part of the job. It's not.

It's because nobody ever trained the body doing the job.

2–3 simple full-body sessions a week. Proper food. Focus on strength, energy and consistency.

You're still in your prime, so you should feel like it.

Send this to the lad who keeps saying it's part of the job 💪🏻

Follow for more.

07/10/2026

Comment "3DAY" and I'll send you the full plan free (on Facebook, send me a DM)

For the tradesman who's got 3 days a week in him, not 5 💪🏻

Built around a physical job. Squat, hinge, press: one big lift a day, everything else supports it. In and out in about 45 minutes.

Why full body 3x a week?
✅ Every muscle gets trained 3 times a week. A 2016 meta-analysis found training each muscle at least twice a week builds more muscle than once (Schoenfeld et al., Sports Medicine).
✅ Miss a session and the week's not wrecked. The other two still cover you.
✅ It leaves enough in the tank for work.

How to run it:
1️⃣ Pick 3 days with a rest day between (e.g. Mon/Wed/Fri)
2️⃣ Leave 2 good reps in the tank on most sets
3️⃣ Write your weights down and beat them next week
4️⃣ Brutal shift? Drop one set from each exercise, but still go

Save this so you've always got your 3 days ready.

Comment "3DAY" for the full plan.

5 high-protein breakfasts you can prep tonight, cool box in the van, eat it on site 👇Most lads either skip breakfast or ...
06/10/2026

5 high-protein breakfasts you can prep tonight, cool box in the van, eat it on site 👇

Most lads either skip breakfast or grab a sausage roll from the garage. Then they're starving by 10, knackered by 2 and raiding the van for crisps.

Every one of these has 33g+ of protein:
1️⃣ Eggs, toast and a banana: 577 kcal, 33g protein
2️⃣ Overnight oats: 609 kcal, 61g protein
3️⃣ Greek yoghurt, banana, berries and nuts: 425 kcal, 35g protein
4️⃣ Egg muffins (3 of them): 360 kcal, 33g protein
5️⃣ Cottage cheese, banana, berries and oatcakes: 605 kcal, 42g protein

Why protein first thing:
✅ It keeps you fuller for longer than carbs or fat, so you're not picking all morning
✅ 20–40g per meal is what the research recommends for building and keeping muscle (ISSN)
✅ It protects your muscle when you're trying to lose the belly

Pick the one that fits your calories. Losing fat? Go for the 360–425 kcal options. Grafting all day or building muscle? Go for the 577–609 kcal ones. Breakfast is one meal. It has to fit your total for the day.

Don't know your daily calories? Comment CALORIES and I'll send you my free calculator.

Keep it cold. Cool bag and ice blocks, and eat it within 4 hours of it leaving the fridge (Food Standards Agency).

Save this for tonight's prep, and send it to the lad in the van who skips breakfast 👊

Follow for more from an ex-mechanic who coaches tradesmen 💪🏻

06/10/2026

4 creatine myths the lads on site still believe, and how to use it safely for the best results 👇

1️⃣ "It'll make you go bald"
A 2025 trial gave men 5g a day for 12 weeks. No change in DHT, hair density or thickness compared to a placebo. The whole myth comes from one small study back in 2009.

2️⃣ "It wrecks your kidneys"
Over 20 years of research at normal doses shows no harm to the kidneys in healthy people. Got a kidney condition? Speak to your GP first.

3️⃣ "It'll dehydrate you and give you cramps"
The research doesn't back it. One study found creatine users actually had fewer cramps.

4️⃣ "You need to load it"
You don't. 3–5g a day, every day, does the job.

How to take it properly:
✅ Creatine monohydrate. It's the most researched and the cheapest
✅ 3–5g every day, training days and rest days
✅ Any time of day, with a meal is easiest
✅ Give it 3–4 weeks to fully top up your muscles without loading
✅ Drink your water as normal
✅ Buy one that's third-party tested (look for Informed Sport)

I take it daily, no breaks, no loading, stay consistent with it

It's one of the most researched supplements going. It's not a steroid and it won't do the work for you. Lift, eat your protein, sleep.

Follow for more from an ex-mechanic who coaches tradesmen 💪🏻

Send this to the lad on site who still thinks it's dodgy 👊

General info, not medical advice.

05/10/2026

Three sessions a week, 45 minutes.

That's all it takes to get your energy back.

DM me APPLY 💪🏻

Address

DW Fitness First
Ipswich
IP1

Opening Hours

Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 8pm
Saturday 8am - 4pm
Sunday 8am - 12pm

Telephone

+447961058673

Website

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