Ben Bray

Founder - Newgen Coaching

15/10/2026

Upper highlight in no particular order, some insight into the current upper split when I hit a world class BB gym.

These are all staples, I also add in a DB lateral raise variation but forgot to record.

Frequently throw some abs in also, but typically operating off a moderate amount of volume so I don’t loose any more tissue.

All lifts tracked and measured.

14/10/2026

Real work is getting done now ⚔️

Set myself a very simple goal in 2026, never be out of shape, keep raising the standards.

Let the work and the physique do the talking

12/10/2026

Epic journey so far with RORY MRUK | ONLINE LIFESTYLE & PHYSIQUE TRANSFORMATION COACH ⚔️

It all started with wanting to build better habits, to learn and to improve his standards.

We then stretched the stretched vision, Marbella 2025 photoshoot - this was the key.

Rory fell in love with the routine, the day to day prep, the standards he held for himself.

2026 we sent it, first ever natural men’s physique bodybuilding show.

First show we gathered key data, no placing but we pushed on, extended the season, went onto WBNF - arguably a higher standard and busier show than the first and held centre stage in the second call outs.

Relentless, data gathered, reverse begins, off season is upon us.

More tissue needed was the feedback, say no more. Let’s get it boys Alex Woods | ONLINE COACH / RORY MRUK | ONLINE LIFESTYLE & PHYSIQUE TRANSFORMATION COACH

08/10/2026

From bodybuilder to elite lifestyle physique Cian O'Brien | ONLINE FITNESS COACH

Cian wanted to transition away from the intense lifestyle of bodybuilding into more of a 365 approach, looking good all year, feeling good and being able to perform.

Myself and Cian knew each other from our bodybuilding era so when he asked me to take control here it was a real pleasure.

Jan 2026 - June 2026 - 6 months to execute and also build the engine along side this.

Numerous hyrox events completed and a physique shoot, whilst building and scaling numerous businesses.

This is the exact example of what I define, The NEWGEN | Online Fitness Coaching For Men standard.

7 days out from his next hyrox and I can confirm, rigs still on check. Great job bro, let’s keep it moving.

06/10/2026

Elite-level result with 🔪

Brandon has always trained, looked after himself, and eaten well.

The challenge was never a lack of effort it was bridging the gap between being “in shape” and being in elite shape while working 70+ hours a week, running a busy and successful business, and managing everything that comes with it.

That’s a challenge a lot of people face.

This is where NEWGEN | Online Fitness Coaching For Men came in.

We built a simple, sustainable diet, an extensive training programme around his schedule, and a clear timeframe to take him into the top 5%.

The goal wasn’t to add more friction to his life.

It was to remove the friction.

Identify the problems. Build solutions around them. Create a system that works within his lifestyle — not against it.

That’s how you break into that top 5%.

Shoot 1 complete. Reverse and off-season underway.

Now the focus shifts to the Dubai shoot in Q4.

And that’s the beauty of fitness when you have a system.

29/09/2026

Remember, physique development is line art, sketch accordingly - you only get one canvas 👊🏻

28/09/2026

How to transition from bodybuilding to hyrox, 101…

nailed it.

27/09/2026

The rebuild has begun…

150kg x 6.

Made for more.

8 months on the sidelines.

160kg x 2

Building an unbreakable body.

Learning from neglecting.

Q4 Begins.

24/09/2026

Don’t complicate it.

22/09/2026

Barbell Bench Press, good or bad? Let’s discuss it…

Address

London

Website

https://newgencoaching.uk/

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