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Rated Great on Trustpilot
Next day delivery available

Sam Welsh

Sam Welsh

After chatting to Sam Welsh on a sunny summers evening, we get the impression that this dedicated man was built for success.

Why? Well, at just 30-years-old, Sam has such a wealth of personal and fitness triumphs behind him it's mind-boggling.

Not only is he a highly sought after personal trainer in London, but he has a fantastic online coaching business to boot. But this is just the tip of the iceberg…

He's also served in Afghanistan as an RAF Officer, placed 3rd in the Miami Pro in 2013, modelled for Men's Fitness, occasionally writes inspired fitness articles for them too and was a member of the British Luge Team. In fact, he was once ranked 57th in the world!

He also recently picked up the coveted Physique Of The Week title.

Oh, and he also has a degree in Sports Science and worked as the strength and conditioning coach assistant for the Canadian Olympic team for 6 months post graduation training numerous Olympic Athletes.

What's even more notable is that Sam's path to fitness appears to have been mapped out by his desire as a "bit of a weedy kid" to build lean muscle mass.

A highly passionate, nice and devoted individual, Sam Welsh now uses his personal experiences and knowledge to help inspire others during their own transformations…

Training Plan

Sam Welsh Training


  • Back
  • Biceps
  • Abs
Sam Welsh Training


  • Legs
Sam Welsh Training


  • Chest
  • Shoulders
  • Tricep


  • HIIT Session
Sam Welsh Training


  • Rest Day
Sam Welsh Training


  • Back
  • Biceps
  • Abs
Sam Welsh Training


  • Legs
Sam Welsh Training


  • Rest Day (or a HIIT if I haven't fit a second session in already)

Nutrition Plan

Kcal Intake Protein (g) Carbs (g) Fat (g)
3000-3100kcal 200g 350g 90g

Interview with Sam Welsh

Hi Sam, tell us more about your athletic background and how you got involved with weight training?

I got involved with weight training from being a little bit too weedy as a kid so I decided to put on some muscle to turn things around. I also wanted to improve my ability at football.

Why did you enter Physique Of The Week?

Sam Welsh POTW

It's a highly regarded competition in the industry and my job as a personal trainer is all about helping inspire those wishing to get fit so I thought it'd be great motivation for my clients and others!

How did you feel when you found out
you'd won?

I was really pleased and surprised but also grateful for the support. A lot of my friends look at the competition weekly as it's so highly regarded in the industry so it was a great achievement.

How long were you training for before you were happy with your body?

For about 7 years or so to get to the shape I was happy with.

Did you ever feel like you wanted to give up? How did you overcome this?

Sam Welsh

No, I didn't really feel like that. I was incredibly determined to achieve the physique I have today but Rome wasn't built in a day and neither is your body. I knew it was going to take a lot of time and dedication. The trick is to notice the little gains because then you know you're getting the results you need and closer to the look you want.

I've always been a pretty self-motivated individual. I used to be a Royal Air Force Officer and a member of the British Luge Team. In fact, I was number 57 in the world at one point! Being in the RAF and on the British Luge Team taught me the importance of self discipline in achieving something.

The only person standing in your way to success is yourself.

If you could go back to the start, would you do anything differently? If so, what would you change and why?

I would definitely change some of it. When I was young I was full of passion and excitement but didn't have too much guidance so I made too many mistakes like not eating enough, training too long and doing lots of isolation movements. I was eager but lacking in knowledge and guidance so I think I'd research the training a lot more and figure out what would work for me, and what wouldn't.

…I made too many mistakes like not eating enough, training too long and doing lots of isolation movements

Who has been your greatest workout inspiration to date?

Sam Welsh

I would say Arnie, for what he's achieved within fitness. He went from being an unknown Austrian to being one of the best - if not the best - known bodybuilders in the sports history and then went on to become a Hollywood A-lister and successful politician all because of his body-building!

I also look up to Walter Tull, a famous British Army Officer of World War 1. He had a lot of struggles because of his background but he overcame these and achieved so much*.

On a more personal note, my family is also a great inspiration to me as they've encouraged me to push myself to be the best. I have a very supportive girlfriend and a baby on the way and they've motivated me to build my business and be the best version of me that I can.

*Walter Tull was an English Professional Footballer with mixed heritage. He fought in the Battle of the Somme in 1916. He was also commissioned as Second Lieutenant in 1917 despite the 1914 Manual of Military Law specifically excluding those from mixed or Afro heritage commanding as officers. He was killed in action in September 1918 - his body was never recovered.

What three workout moves do you enjoy doing the most and why?

  1. Pull ups – they're a good way to develop the upper back and strength. When I do them I make sure I have good solid form and complete a decent number of reps.
  2. Deadlifts – I think these are the corner stone of any good weight-training program; they have such a great overall benefit for the physique!
  3. Incline bench press – I like this because it helps develop the upper part of the chest meaning you're left with a visually impressive chest. It's a great move but often overlooked!

Which do you prefer, HIIT cardio or steady state and why?

My body type is naturally skinny and steady state cardio would generally cause me to burn muscle mass, which is completely detrimental to my goals! Short sharp intervals, though, boost my metabolism and has more fat burning effect down the line.

What are your best tips for getting shredded abs?

Sam Welsh - abs training
  1. Abs are made in the kitchen, not in the gym. People should focus on getting their nutrition spot on every day.
  2. Too many people focus on direct ab work alone whereas compound movements like squats and deadlifts combine contracting your core for strength and stability making sure you're getting progressively stronger at the same time.
  3. If the top two don't work - HIIT training 2-3 times a week for most people will help!

Coming to your nutrition now, what three whole foods could you not live without and why?

  1. Eggs – they're high in protein, versatile and taste good.
  2. Avocado – great for essential fatty acids, it's natural and is totally delicious.
  3. Steak – I love steak! It's a great source of natural protein.
Top 3 foods

What's your favourite cheat meal?

I prefer savoury stuff to sweet so it'd probably be something like a bacon and egg roll with ketchup so even though it's a cheat I'm still getting that protein!

What is your supplementation like?

I use Whey Protein throughout the year. It's great for taking daily in the morning for getting some quick acting protein into the body. Post workout, I'd take something like a whey protein isolate.

Prior to bed, I'd occasionally take a Casein Protein. This protein is a derivative of milk and because it's a slow release protein and digested much slower it drip-feeds your muscles throughout the night.

When I'm trying to get ripped for a competition or photo shoot I'd take BCAAs after training to help protect my muscle mass and glutamine in the morning, although I wouldn't take these at any other time of the year.

Finally, if I was watching a movie or something on a Saturday night and I fancy a treat I'd eat a protein bar. It's a less harmful version of Chocolate and gives me a sneaky protein boost!


I'm a big believer in the fact that supplements are to supplement a good diet. I think that people can sometimes be misguided by supplements and believe them to be a "magic pill" of sorts but without the right nutrition you won't see the results you want.

When I was in Afghanistan there were a lot of guys who'd supplement loads but continue eating the same rubbish food and not train properly then wonder why they weren't losing fat or gaining lean mass. The simple answer is because they weren't eating right or training hard enough!

I think what MuscleFood do is ideal. You can buy great quality food, proper meat the real good stuff that's going to give you the results before you need those other elements.

What does your pre and post workout nutrition consist of?

  • Pre-workout – I'd drink a cup of coffee with coconut oil. I find it helps fire up the metabolism and gives a great buzz for a good workout. I'd also eat something like toast with peanut butter one hour before for a steady, sustained energy release during the workout.
  • Post-workout – I'd take a Protein shake immediately after along with 100g of oats and some honey to help speed up the glycaemic index for quicker absorption. Maybe a banana too.

What top tips would you give someone maybe considering going through a body transformation?

  • Consistency is everything. If you're looking to transform your body you need to be dedicated and train when you're meant to. You'll not see the results by sitting on the sofa watching TV when you should be in the gym!
  • It's going to be hard so there's no point in smashing 5 or 6 sessions one week then laying off the next week. You'd be better doing 3 or 4 sessions well one week then keeping the consistency going for the next.
  • If you're a novice, seek advice. Look at stuff on the internet and get talking to coaches. Everyone's body type is different so what works for someone may not work for you so you're best to research and speak to people in the know to make sure you're starting as you mean to go on.
  • Don't neglect the food element. A lot of people when starting a transformation think it's all about gym-ing but without eating the right things you're wasting your time.

…but without eating the right things you're wasting your time.

If you could be one athlete or person for a day – who would it be and why?

Sam Welsh

I would be Neil Armstrong. If you're going to be one person for a day you might as well be someone who has done something truly amazing and not just pretty impressive, and Neil was the first man on the moon!

Could you imagine being the first person setting foot on the moon and looking back at earth? It must have been totally overwhelming. This event had a huge impact on everyone, though. For human kind to actually be able to do something like that is so impressive.

I imagine looking back at earth would put all your worries and problems into perspective in the grand scheme of things. Then to be able to stand on earth and look up at the moon and think, "I did that," well, it'd be amazing!

What do you like to do when you're not working out?

Not related to fitness? Ok… well I really enjoy football. I'm a Spurs fan for my sins! I also like seeing friends and family, reading, cooking and watching films on a Friday/Saturday night with my girlfriend.

Is there anything else you'd like to add?

People can check out my website for more information on my personal training business and online coaching or catch up with me on Facebook and Twitter!