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John Marsh

Vital Statistics Current
Height 5ft 11in (1.80m)
Weight 11st 7lb (72.6kg)
Body Fat 5~6%

Four years ago John Marsh was just your average guy until one day a catastrophic work accident nearly cost him his leg. From that moment on John was determined to better his lifestyle and embarked on a fitness journey that would change his life forever.

He trained hard, got super lean and toned up, and has never looked back since. In fact, he's taken up competing in fitness competitions, most recently Physique Of The Week, which he won by a landslide, and fitness modelling!

John Marsh - Before & After

But, when he's not training hard, competing or modelling, he's busy working as both a glasscutter and personal trainer in Wigan, as well as looking after his baby son who was born in November 2013.

His long-term goal is to keep improving on his already incredible physique and hopefully open his own gym in the next five years as well as be a known athlete in the fitness industry.

A feat he's well on his way to achieving thanks to him gaining sponsorship off the back of his Physique Of The Week Win…

John Marsh

Training Plan

Monday: Legs

  • Seated Leg Press
  • Squat x 3 x 15
  • Leg Press, wide feet x 1 Set, 10 reps increase weight by 1 plate each set until complete failure
  • Leg Press, feet together x 3 x 15 – set 3, part drop sets
  • Leg Extension superset with walking lunges x 2 both to failure (high reps, 20-30s)
  • Leg press calf raises
  • Seated calf raises

Tuesday: Chest

  • Cable Cross Overs
  • Incline barbell press x 3 x 15
  • Flat dumbbell bench superset flat flys x 3 x 15
  • Side lateral raises
  • Barbell curls
  • Seated incline curls x 4 x 20
  • EZ preacher curls x 3 x 20
  • Seated alternate curls x 3 x 20

Wednesday: Rest Day

  • Rest

Thursday: Shoulders & Triceps

  • Side lateral raises
  • Seated barbell press x 3 x 15
  • Seated machine press x 3 x 15
  • Side laterals super set steering wheels front raises x 4 x 15
  • Bent over raises x 3 x 15
  • Rope rows x 3 x 15
  • Reverse peck deck x 4 x 15
  • Machine dips
  • Close grip French press x 3 x 15
  • Rope push downs x 3 x 15
  • Single arm dumbbell over-head extension x 3 x 15

Friday: Back

  • Wide grip under hand pull downs
  • Under hand grip bent over rows x 3 x 15
  • Wide grip over hand pull downs x 3 x 15
  • High pulley hammer strength pull downs x 3 x 15
  • Straight arm rope cable pull downs
  • Barbell shrugs
  • Dumbbell shrugs
  • Leg press machine calf raises x 4 x 20
  • Seated calf raises x 4 x 20

Saturday: Hamstrings

  • Seated leg curls
  • Pile squat facing hack machine
  • Stiff leg deadlifts x 3 x 15
  • Lying leg curls x 3 x 15
  • Leg extension

Sunday: Rest Day

  • Rest


I work on Abs every other day:

  • Crunches x 30
  • Side crunches x 30
  • Lower crunches x 30
  • 4 circuits of this, one after another with no rest.

Meal Plan

My diet has been the same everyday whilst prepping for the competitions, the reason for that is it's so much easier and quicker than cooking different ingredients/meals, I can do it all in 1 go!

Interview with John Marsh

Huge congrats are in order for your recent
POTW win, but tell us what it was like when
you found out you’d taken the title?

John Marsh

I was really pleased to have won the award as it has been something I have wanted to enter for while. So to win it in my first attempt was a great feeling.

Where did you hear of Physique Of The Week and what motivated you to enter?

I heard about POTW on Facebook and after working so hard on my physique decided to test myself and see what happened.

How has the win impacted your workout outlook and personal life?

The win has given me great confidence and the drive to do better and continue to become a better version of myself, since the win I have been sponsored by The Terrible Twins.

Have you ever competed or modelled before POTW?

John Marsh Competition prep

Yes I recently did both, I competed in Mr Southport and Mr Bolton, which were both great learning curves, and before that I did some modelling for a functional training company using their products for their catalogue.

What's been your greatest achievement to date?

My greatest achievement to date is becoming a dad in November last year to a beautiful baby boy.

Where do you see yourself in 5 years?

In 5 years time I hope to be a recognised athlete, and have my own gym!

How long have you been training for and what motivated you to start?

I have been training for 4 years and I started after an accident at work where I almost lost my leg. This affected me physically and mentally. It gave me the push I needed to change my lifestyle.

How long was it before you were happy with your physique?

I will never be happy as I think it can always be improved but I am happy with my progress to date, very happy.

What is your most favourite muscle group to workout and why?

I don't have a particular favourite I just love to train!

What is your stance on cardio? Essential or overrated?

I think cardio definitely has a place, there is no point having a strong body and not having the stamina to do anything with it.

…there is no point having a strong body and not having the stamina to do anything with it.

What training advice would you give someone wanting to start a transformation to make sure they’re beginning as they mean to go on?

John Marsh with Kettlebells

Consistency is the key, be consistent with your diet and training and prepare as much as you can in advance food wise. Remember that progress no matter how slow is still progress.

How important is your nutrition in maintaining
your physique?

Nutrition is very important I think its 70% diet/nutrition and 30% gym.

What three whole foods could you not live without and why?

Chicken, sweet potato and oats - because no matter how much I eat them, I never get bored of them!

Do you use supplements? If so, what do you use and why?

I take whey protein, pre workout, BCAAs and multivitamin these are what I consider important for me and I always make sure I have these in my diet. I think too many people rely on and over complicate the use of supplements.


What nutritional advice would you give to someone just starting out on a fitness transformation?

I would advise they make small changes to their diet each week, that way it is easier to stick to a plan. If it is too drastic too soon you're only making it hard for yourself.

Who has been your greatest workout inspiration?

I watch a lot of YouTube videos on my way to the gym and I love to listen to Eric Thomas, I find he’s the most motivational speaker around I also think Kai Greene is amazing and a massive inspiration.

What is your personal end goal to all of your training?

My goal in to continually improve and become recognised in the fitness industry as an athlete.

Muscle Food Final Thoughts

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.