Alex Searle Fitness

01/10/2026

Here’s what that looks like ⬇️

Comment “PROTEIN” and I’ll send a copy of the full meal plan

MEAL 1
Greek Yogurt Protein Bowl 🥣
• 250g Greek yogurt
• 30g granola
• 100g mixed berries
• 1 scoop whey protein

MEAL 2
Chicken & Rice Bowl 🍗
• 160g grilled chicken breast
• 150g cooked jasmine rice
• 100g mixed vegetables
• 10g olive oil

MEAL 3
Lean Beef & Potatoes 🥩
• 180g lean beef
• 200g roasted potatoes
• 150g asparagus

MEAL 4
Tuna Toast 🥪
• 1 can tuna
• 2 slices sourdough
• 50g avocado

MEAL 5
Cottage Cheese Snack 🍌
• 200g low-fat cottage cheese
• 1 medium banana
• 15g peanut butter

TOTAL: 1,900 KCAL + 200G PROTEIN

⭕️ Follow for more nutrition cheatsheets like this.

30/09/2026

Comment “6 DAY” and I’ll send you the full program 👊

If you've got the pleasure of training 6 days per week, here's an optimal training split to build an Elite Physique

Recovery is important when training 6 days to ensure you aren't running yourself into the ground and you're recovering effectively

Here's some key pointers:
- 7-8 hours of quality sleep
- No phone screens in bed
- Consume carbs before & after sessions
- 2g protein per KG of bodyweight
- Manage training volume

Hope this helps 👊

28/09/2026

Comment "MUSCLE" and I'll send you the full program 💪

MONDAY — CHEST + BICEPS
• Incline Dumbbell Press – 3 x 6-10
• Machine Chest Press – 3 x 8-12
• Cable Fly – 3 x 10-15
• EZ Bar Curl – 3 x 6-10
• Incline Dumbbell Curl – 3 x 8-12
• Cable Curl – 2 x 10-15

TUESDAY — BACK + TRICEPS
• Lat Pulldown – 3 x 6-10
• Chest-Supported Row – 3 x 8-12
• Single-Arm Cable Row – 3 x 8-12
• Cable Pushdown – 3 x 8-12
• Overhead Cable Extension – 3 x 10-15

WEDNESDAY — REST

THURSDAY — LEGS + ABS
• Hack Squat / Leg Press – 3 x 6-10
• Romanian Deadlift – 3 x 6-10
• Leg Extension – 3 x 10-15
• Seated Leg Curl – 3 x 10-15
• Calf Raise – 4 x 8-15
• Cable Crunch – 3 x 10-15
• Hanging Leg Raise – 3 x 8-15

FRIDAY — SHOULDERS + ARMS
• Seated Dumbbell Press – 3 x 6-10
• Cable Lateral Raise – 3 x 10-15
• Reverse Pec Deck – 3 x 10-15
• Preacher Curl – 3 x 8-12
• Hammer Curl – 2 x 10-15
• Cable Pushdown – 3 x 8-12
• Overhead Tricep Extension – 2 x 10-15

Progression Rules:
• Stay within 0–2 reps of failure
• Hit the top of the rep range? Add weight
• Focus on perfect form
• Track your lifts every week

The guys who build the best physiques aren't doing fancy workouts.
They're doing the basics consistently and getting stronger over time. 👊

26/09/2026

Comment “TRAIN” and i’ll send a complete 4-day workout program to build lean muscle & strength

If you’re ready to make a real change and you want me to map out exactly what you need to do specifically to build a physique you can feel proud of 👊 DM “COACH”

25/09/2026

Taking notes 📝

25/09/2026

Are you a busy man looking to build a lean, athletic, muscular body over the next 90 days? DM me “TRANSFORM” and I’ll reach out.
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Choosing a workout split can feel overwhelming, especially when you’re trying to balance training with a busy schedule. The key is having a structure that lets you train each muscle consistently while still recovering.
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This Upper/Lower split is a great option if you can train around 4 days per week. You’ll train your upper body and lower body separately, allowing you to give each muscle group enough attention without spending every day in the gym.
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The goal isn't just to complete your sets and reps. You want to progress over time by gradually increasing your reps, weight, or improving your technique.
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Lastly, more volume doesn't automatically mean more growth. Focus on quality sets, proper form, controlled reps, and training close enough to failure to stimulate progress.

24/09/2026

How to build an Elite Physique 101

Sharper body. Sharper mind. Higher energy. Higher confidence. Fitter, leaner, and healthier lifestyle.

Getting into your best condition physically & mentally will change your life.

That’s exactly what ASF’s helped 100’s of guys achieve and it’s exactly what I want for you.

Right now, your physique is holding you back.

Get clear on the inputs, and become the beat version of yourself 👊

If you’re ready to transform your physique & get into the shape of your life, click the link in bio to apply

23/09/2026

Not for the lazy...

23/09/2026