Luke Rands Personal Training

Home
Australia
Sydney, NSW
Luke Rands Personal Training

🏋️‍♂️Daily easy to action transformation tips
💪🏼Helping people build a more athletic physique in 90 days

👨‍💼I make leading professionals UNSTOPPABLE
💼So they have the energy & confidence to succeed

04/11/2026

If you’ve got a good argument against any, I’m all ears!!

You’d be amazed how many coaches just chuck random s**t in a programme and hope it works

P.s. if their explanation consists of 5 minutes of waffle without an actual underlying point that’s a big ass red flag

Patience is a virtue!!

A back squat is a fu***ng complicated exercise

I’m not saying never back squat but I am saying there’s multiple ways to skin a cat

Some of which line up with your abilities, position and goals a lot better

If you never let them move there’ll stop moving, so something else will have to do the work for them

That normally ends somewhere along the chain

Better is better!!

More time in the gym, more sets, more cardio, more steps

These don’t always move the needle like you think they will

Drop me a follow Luke | Online Transformation Coach

30/10/2026

Zak Martin is just built different!!

77kg of Zak. 200kg on the bar. Someone check the plates.

Zak had never pulled anything heavy before this block. Now he’s deadlifting 2.6x his bodyweight.

No secret program. A classic 5/3/1 cycle, done properly:
1. Deadlift, front squat, bench and strict press as the markers
2. Deadlift once a week, RDLs once a week
3. Core work before every strength session to nail the brace
4. Learning what training hard actually feels like

That last one did the most. Most people think they’re training hard. They’re not. Zak now is.

Want a block like this? DM me “STRONG”.

28/10/2026

Binning foods one by one isn’t fixing your bloating. If your body’s stuck in stress mode, it can’t digest properly, no matter what’s on the plate.

Next time you sit down for lunch:

Get away from the desk
Take 2-3 big deep breaths (sounds odd but actually smell your food, this kick starts the process)
Chew properly
Go for a short walk after

Save it, try it, and tell me how your stomach feels.

19/08/2026

Throwback to an incredible weekend of brain gains 🧠

Shout out Dave Marsh | Strength & Performance Coach & MUSCLE NERDS EDUCATION for another incredible day of learning

No better way to learn than to get your kit off in front of a room full of coaches and get ripped apart to learn more about the body and how to see theory and concepts in practice

📸 Lucas Howard | Videographer | Assistant Director | Soundie

05/08/2026

Weekend in the whitsundays

Went in search of some sun, didn’t quite find as much as we wanted

Instead got turtles, whales, a camera roll full of pics and belly full of food

And a reminder that I do not like ch*****ne 🍾

24/07/2026

Straps = More GaInZz M8

Simple as that

16/07/2026

👇🏼 Details Below👇🏼

Saturday 18th July
1pm
One Playground haymarket

Comment “Workshop” and I’ll dm you the link to book

07/07/2026

You shouldn’t be setting PB’s on your easy runs

You’ve missed the whole point if you are

Here’s 3 reasons you should be using them

Build your aerobic engine – Improve your heart, lungs, and muscles’ ability to use oxygen so you can run faster for longer with less effort.

Promote recovery while adding volume – Increase your weekly mileage without creating excessive fatigue, allowing you to recover between harder sessions.

Develop durability and running efficiency – Strengthen your muscles, tendons, bones, and movement economy so your body becomes more resilient and efficient over time.

Save this as your reminder to actually keep them easy

02/07/2026

👇🏼Steal my lower body day designed to build athleticism👇🏼

Feeling slow doesn’t have to be the way just because you wanna build some solid muscle tissue

Feeling, performing and looking like an everyday athlete isn’t a case of one or the other with the right training

That’s where a phase of contrast training can come in nicely to help out

Pairing Strength work with Plyo work is a great way to make use of that Post activation potentiation benefit and build on it to improve speed and athleticism

Here’s the current lower body day Dave Marsh | Strength & Performance Coach has me running in my contrast block

Save it and try it next time you hit lower body and you’ll feel a completely different hit than your traditional 8-10 reps all the time

A1. Calf Raise machine - 2 sets of 10-15 reps

B1. Power Clean - 3 sets of 3-5 reps

C1. Barbell Front Squat - 4 sets of 4 reps
C2. Max Effort Vertical - 4 sets of 5 reps

D1. Goblet Cossack Squat - 3 sets of 5 reps each side
D2. Lateral Bound & Stick - 3 sets of 3 reps each side

E1. Single leg Landmine RDL - 3 sets of 8 reps each side
E2. Single leg broad jump & Stick - 3 sets of 5 reps each side

F1. Copenhagen Plank Dips - 3 sets of 10-12 reps each side
F2. Suitcase carry - 3 sets of 30 seconds each side

Can we also take a second for the beaut of a force studio One Playground haymarket bringing all the vibes to the training clips 😂

21/02/2026

Bilal came back off holiday feeling a little lost

10 days away followed by night shifts at work and getting ill in the process had him feeling deflated

Understandably so he wanted to get back on the wagon as quick as possible and continue shedding the body fat he’d made great progress with before going away

The problem is going from where he was after all of that to back to doing everything we’d built up to pre holiday felt just a little to much

It was overwhelming…

To many things to think about

And as a result impossible to stick to

So we jumped on a call, we problem solved and we came up with a plan

A plan that he could stick to

One that would get him infinitely better results than the old one because he could do the one thing that matters most

Put it in to action

See that’s what my job is as a coach

To meet you where you’re at and give you what you need to make it work for you

We can all download a crappy pdf training plan online

These days you can even get Chat gpt to write you one let’s face it

But having a coach is what bridges the gap from a plan on a page to actions being taken

Maybe it’s time you reach out for help on bridging that gap

If so. Message me “GAP” and I’ll be in touch to see how I can best help

Address

One Playground Haymarket
Sydney, NSW

Website

https://linktr.ee/lukerands.pt

Alerts

Be the first to know and let us send you an email when Luke Rands Personal Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.