George Russell PT

Upper Body B - Full Session Run Through…

I decided to switch up my training split as I have been approaching my holiday ⬇️

5 sessions whilst being in a deficit and my current workload began to be a bit too much - Fatigue was accumulating and the volume was just too high.

So I changed the split to an 𝗨𝗽𝗽𝗲𝗿 / 𝗟𝗼𝘄𝗲𝗿 𝘅 𝟮

Slightly less volume, with a big focus has been on monitoring 𝗜𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 in order to manage 𝗙𝗮𝘁𝗶𝗴𝘂𝗲 - Leaving 1 rep more in the tank.

This split, including this particular session is all about 𝗦𝗶𝗺𝗽𝗹𝗶𝗰𝗶𝘁𝘆 - Hitting all of the required movements and that’s it:

𝗣𝘂𝗹𝗹, 𝗣𝘂𝘀𝗵, 𝗟𝗮𝘁𝗲𝗿𝗮𝗹, 𝗕𝗶𝗰𝗲𝗽, 𝗧𝗿𝗶𝗰𝗲𝗽

Full session as follows:

3 x Weighted Pull Up
3 x Incline Plate Loaded Chest Press
3 x Seated Lateral Raise
3 x D-Handle Cable Curl
3 x Incline Dumbbell Skullcrushers

Save this for your next Upper Body day 🫡

Which exercise are you adding to your next session?

Limited 1-2-1 & Online Coaching slots available 🚨

📩 𝗗𝗠 𝗺𝗲 “𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚” or 𝗵𝗶𝘁 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 to get started.

𝗥𝗲𝗮𝗹 𝗽𝗲𝗼𝗽𝗹𝗲. 𝗥𝗲𝗮𝗹 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.....

These are just a handful of the transformations achieved by clients I’ve had the privilege of coaching.

From 𝟮𝟭.𝟱𝗸𝗴, 𝟯𝟮.𝟲𝗸𝗴 𝗮𝗻𝗱 𝟭𝟳.𝟯𝗸𝗴 𝗼𝗳 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀, to building muscle, getting stronger and completely changing their relationship with training and nutrition.

But the numbers are only part of the story👇

The real results are:
✔️ 𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 𝗵𝗮𝗯𝗶𝘁𝘀
✔️ 𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝗵𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆 𝗮𝗻𝗱 𝘀𝗮𝗳𝗲𝗹𝘆
✔️ 𝗕𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗹𝗲𝗮𝗻𝗲𝗿, 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝘁
✔️ 𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗼𝗻
✔️ 𝗛𝗮𝘃𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲, 𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗮𝗻𝗱 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘁𝗼 𝘀𝘁𝗮𝘆 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁
✔️ 𝗔𝗰𝗵𝗶𝗲𝘃𝗶𝗻𝗴 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗯𝗲 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻𝗲𝗱
✔️ 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗮𝗶𝗻-𝗳𝗿𝗲𝗲

There’s no magic diet or programme here.

Just 𝗦𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲. 𝗗𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲. 𝗥𝗲𝘀𝘂𝗹𝘁𝘀.

And a coaching process that is built around the individual.

A system that is tailored to you.

Your 𝗴𝗼𝗮𝗹𝘀. Your 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲, Your 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲.

Ready to stop starting over and want to see what you’re truly capable of?

📩 𝗗𝗠 𝗺𝗲 “𝗥𝗘𝗦𝗨𝗟𝗧𝗦” or 𝗵𝗶𝘁 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 to get started.

𝗟𝗲𝘁’𝘀 𝗿𝗲𝘄𝗿𝗶𝘁𝗲 𝘆𝗼𝘂𝗿 𝘀𝗰𝗿𝗶𝗽𝘁.

EVERY CLIENT IS DIFFERENT…

Llyr came to me having 𝗻𝗲𝘃𝗲𝗿 𝘀𝘁𝗲𝗽𝗽𝗲𝗱 𝗳𝗼𝗼𝘁 𝗶𝗻 𝗮 𝗴𝘆𝗺 before 👇

He works long hours, has a family to be responsible for and has his own hobbies.

My job was to get him in the gym, 𝗯𝘆 𝗵𝗶𝗺𝘀𝗲𝗹𝗳, 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆.

We started by laying strong foundations, learning examples of the 𝟳 𝗙𝘂𝗻𝗱𝗮𝗺𝗲𝗻𝘁𝗮𝗹 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗣𝗮𝘁𝘁𝗲𝗿𝗻𝘀 which were then combined into a program for him to follow, twice per week 🏋️

Since the turn of the year his consistency of turning up has improved 𝗲𝗻𝗼𝗿𝗺𝗼𝘂𝘀𝗹𝘆 and this has elicited some 𝗕𝗜𝗚 changes.

Llyr has 𝗹𝗼𝘀𝘁 𝟭𝟱.𝟵𝗸𝗴 since we started working together.

But most impressively, he has 𝗹𝗼𝘀𝘁 𝟭𝟬𝗸𝗴 in the past 𝟱 𝗺𝗼𝗻𝘁𝗵𝘀 📉

His initial goal was just to get in the gym consistently, but through some (gentle) encouragement and reassurance, he has become 𝗹𝗲𝗮𝗻𝗲𝗿, 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿, 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗺𝘂𝘀𝗰𝘂𝗹𝗮𝗿.

Drop a like for Llyr and his incredible effort this year 🫡

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Want this to be you?

Limited 1-2-1 & Online Coaching slots available 🚨

Click the link in my bio or DM me “COACHING” for more information 📥

July Dump 👉

Hospitality Bristol

AF Shoot 💜

#14

Buddy

One my many sad hobbies

I’m hungry

I love my job

Family ❤️

Another sad hobby

Family ❤️

Doggo

Another Doggo

She pays me for this…

Very hungry

AF Shoot #2 💜

AF Shoot #3💜

Scran

More dog

Stop training hard without getting the results you deserve.

The gym shouldn’t feel confusing, frustrating, or like you’re spinning your wheels 👇

If you’re serious about:
✔️ 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲
✔️ 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝗹𝗲𝗮𝗻𝗲𝗿
✔️ 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿
✔️ 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗮𝗶𝗻-𝗳𝗿𝗲𝗲
✔️ 𝗖𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 𝗵𝗮𝗯𝗶𝘁𝘀

My Online Coaching is designed to help you get there.

This isn’t a generic PDF workout. Every plan is tailored to you, your goals, your lifestyle, and your experience.

It is designed to help you train with purpose, recover properly, and achieve sustainable results - whether your goal is building muscle, losing fat, getting stronger, or training around an injury.

No guesswork.

No crash diets.

No wasting months doing the wrong things.

Swipe through to see exactly what’s included and how we can work together 👉

Ready to get started?

Ready to invest in yourself?

Ready to rewrite your script?

Let’s build a physique and lifestyle that lasts.

📩 DM me “𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚” and let’s chat.

Leg Day - Full Session Run Through🦵

The idea of doing two full Leg days in a caloric deficit can quite frankly get in the sea 🌊

So my lower body volume is spread throughout my weekly split in this block, with one single “Leg” session ⬇️

My Hip Hinge (Belt Squat RDL) is on my Pull + Triceps day, along with some additional quad-work later in the week.

Full session as follows:

2 x Standing Calf Press
2 x Plate Loaded Leg Press (Quad Bias)
2 x Seated Hamstring Curl
2 x Smith Machine Reverse Lunge
2 x Leg Extension: Single Leg

Save this for your next leg day 🫡