Fans have been reeling over Olly Murs' incredible body transformation since he showed off his muscular physique before kicking off his much-anticipated tour last week.
The 40-year-old embarked on a rigorous 12-week diet and exercise regimen, enlisting a team of dedicated professionals to whip him into shape.
Personal trainer Rob Solly has been helping Olly get fit and ready for his tours for the past decade and spoke to MailOnline about how the star built up and is maintaining his ripped physique.
The EXOS performance coach and biomechanics expert is no stranger to fame having worked with names like Emma and Matt Willis, Paloma Faith and Matty Healy.
Rob said the Troublemaker singer does strength and conditioning training with him twice weekly 'without fail' on top of his boxing sessions.
The Essex-based fitness coach revealed getting Olly 'stage ready' meant focusing on exercises that work the whole body so he could 'surprise' his fans with a muscular new figure.
'I've worked with Olly for 10 years, and with each tour, he sets himself new fitness goals to match the energy and demands of performing live,' he said.
'For this tour, the focus was on surprising his audience, not just with his performance, but with a level of fitness and body composition they'd never seen or expected from him before. Especially stepping into this new chapter of life as a dad.'
Olly Murs' personal trainer of 10 years Rob Solly (right) has revealed how the star built up and is maintaining his new ultra-ripped physique
Before and after: The 40-year-old has embarked on a rigorous 12-week diet and exercise regimen, enlisting a team of dedicated professionals to whip him into shape
The Essex-based fitness coach revealed getting Olly 'stage ready' meant focusing on exercises that work the whole body so he could 'surprise' his fans with a muscular new figure
In the weeks leading up airport transportation to jfk from long island the tour, Rob upped the ante on Olly's workouts pushing him not just harder but smarter so he keeps his energy up for the five-week performance stint.
'The level of intensity was higher than a regular session as we had a clear deadline to peak for. This wasn't about staying generally fit, it was about getting Olly stage-ready,' he explained.
'It was crucial that he stayed injury-free because this isn't a one-day photo shoot, it's a 20-plus-date arena tour.'
'We focused on mobility, addressing any minor niggles early, building in dynamic warm-ups, and using pre-hab exercises to keep him resilient and in top form not just for opening night, but for the entire five weeks and beyond.'
Rob said Olly's sessions are built around 'compound exercises' like 'deadlifts, lunges, squats, dips and pull-ups'.
'Obviously, there's lots more to it than that, but these exercises build strong foundations, and they hit several muscles at once,' he said.
'Up and down the country people are doing the same exercises. The key to the next level of success is the overload, intensity and recovery of the exercises.'
The Troublemaker singer adjusted his diet to support his boxing training which he does with former Team GB boxer Harvey Horn.
Olly first started training with Rob 10 years ago and he has helped him prepare for each tour ever since. Rob says this is the first picture he has training the singer
Rob said Olly's sessions are built around 'compound exercises' like 'deadlifts, lunges, squats, dips and pull-ups'
Boxing has been Olly's exercise of choice to take his physique to the next level and he has been working under the guidance of Harvey Horn (pictured), a former Team GB boxer
Harvey linked Olly up with his nutritionist Greg Marriott who put him on a 12-week diet plan focusing on whole, nutrient-dense foods.
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'It was a smart move, because having someone he really respects made him take the nutrition side more seriously,' Rob said.
'He's never been big on things like creatine or increasing his protein intake, but with Greg in the mix, he was more open to dialling in the details that can help you stay on track and push to the next level.'
Greg posted about Olly's progress on Instagram, writing: '12 weeks dedication dieting the marriottnutrion way!! What a transformation'.
Olly's celebrity pals including Mark Wright wrote: 'Right. I'm going gym'.
His wife Amelia penned: 'You've hit a new kinda level and worked your absolute arse off airport transportation to jfk from long island get there! So proud of you does this mean we get to eat the same dinners again now?!'
Others commented: 'Looking ripped bro', 'Beast mode activated',
'YES!!!! Looking shredded'.
The Troublemaker singer adjusted his diet to support his boxing training which he does with Harvey
In the weeks leading up to the tour, Rob upped the ante on Olly's workouts pushing him not just harder but smarter so he keeps his energy up for the five-week performance stint
Boxing has been Olly's exercise of choice to take his physique to the next level and he has been working under the guidance of Harvey, a former Team GB boxer.
The 29-year-old, affectionately nicknamed 'Horny', has had an accomplished career holding the title of WBO European flyweight champion since 2019.
When he was just an amateur, he scored a silver medal at the European Championships in 2015 and then gold at the Under 22s European Championships in 2016.
Harvey has been working with Olly since at least January 2024 when he shared a video of the pair boxing together, calling the singer a 'troublemaker' in reference to his hit song of the same name.
Back in April 2024, the Essex-born artist gave Harvey a 'big shout-out' for the 'time and effort' he put into helping him improve his boxing skills.
'Learning to box from scratch is hard work, I've been consistent and Amelia will tell you all 'I'm one of those guys now' everywhere I go I'm shadow boxing,' he said on Instagram.
'If you're thinking of going into any combat sport, take it seriously, be patient, be consistent and you will see results.'
Rob will be hitting the road with Olly during his tour for their twice-weekly workout sessions so the performer can stay at his best and give high-energy performances on stage.
'The level of intensity was higher than a regular session as we had a clear deadline to peak for. This wasn't about staying generally fit, it was about getting Olly stage-ready,' Rob explained
Rob will be hitting the road with Olly during his tour for their twice-weekly workout sessions so the performer can stay at his best and give high-energy performances on stage
'Wherever he is, I travel airport transportation to jfk from long island for the day. I address any minor injuries and niggles, and we make sure we get a solid session in keeping on top of our foundations, but not chasing fatigue, so he can perform to his best every night,' he said.
'Anyone going to see the tour will see the level of performance and energy Olly brings every night.'
Olly and Rob celebrated a decade since they first met at a gym in Chelsea to help the singer get ready for 'the biggest tour of his career'.
'His athleticism, focus and ability to follow a plan meant that by the time tour started he looked very sharp,' Rob said on Instagram.
'10 years later and he's never been out of shape since (knee surgery the only exception). I'd like to thank Olly and his team for the opportunity and believing in my many outside-the-box ideas for training.
'We trained today and 10 years later the session was as vibrant, focused and effective as it's been throughout the decade.'
Rob said every time Olly announces a tour, the pair 'set an intention' to get him in 'better shape' and 'go further than the last ' and described his client as 'a king of discipline and focus'.
Team GBOlly Murs
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