Coach John Tracey
Metabolic Health, Nutrition, and Functional Bodybuilding
Top Rated Body Composition Coach in Brooklyn, NYC
Build Muscle & Lose Fat Sustainably
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BUILD A BODY THAT FUELS YOUR AMBITION.
Many professionals sacrifice their health for their careers to get ahead.
You need to avoid burnout in the gym and a lifestyle plan that Works for You.
John has helped countless high-performers harness their fitness to unlock greater energy, focus, and success.
Ready to Build Muscle & Lose Fat Sustainably?
You Don't Have To Sacrifice Your Health to get ahead.
In a world chasing quick fixes, we often overlook that real, sustainable fat loss begins with building muscle. Lean muscle boosts your metabolism, restores hormonal balance, and breaks the cycle of low energy and gradual weight gain.
As a body composition expert, Coach John specializes in guiding CEOs, entrepreneurs, and other ambitious professionals toward long-term results through functional bodybuilding and sustainable nutrition. His approach helps you maintain your drive, avoid burnout, and thrive—without sacrificing what you value most.
Drawing on 15+ years of experience and a background in Brazilian Jiu-Jitsu and Muay Thai, he leads you toward lasting vitality, proving that your best years still lie ahead.
Nutritional Coaching Institute (NCI-L1)
Pre-Script (L1+L2)
Pre-Script Performance Mechanics
Precision Nutrition (L1)
Functional Movement Screen (FMS-L1)
What training with me looks like:
- A training plan that prioritizes progress, not burnout.
- A strong, leaner body that supports your personal goals.
- A nutrition plan that fits seamlessly into your busy schedule.
Coaching Trusted By High-Performing Executives
Coach John is trusted by professionals and entrepreneurs who rely on his expertise to navigate demanding careers, family responsibilities, and complex health goals.
Gathering The Kings
Hosts monthly executive health webinars delivering evidence-based fitness, nutrition, and lifestyle strategies to CEOs and business leaders.
OPEX Riverdale
Provided individualized training, nutrition, and lifestyle coaching to busy professionals, helping them achieve sustainable fitness.
Invinceable Fitness
Led high-intensity functional fitness classes ensuring proper technique, while improving strength & conditioning.
Build Muscle & Lose Fat
With Coach John TRACEY
Coach John's Training Is Perfect For...
BUSY PROFESSIONALS WITH LIMITED TIME
For those juggling demanding careers, packed schedules, and family responsibilities—seeking efficient workouts and simple strategies that seamlessly fit their lives.
HIGH PERFORMERS WITH AESTHETIC GOALS
For driven individuals looking to build lean muscle, shed stubborn fat, and refine their physique—without sacrificing social events or personal interests.
INDIVIDUALS READY TO MASTER THEIR NUTRITION
For those tired of guessing and ready to establish balanced eating habits, consistent energy, and long-term sustainability in their diet.
THOSE WANTING TO REIGNITE THEIR METABOLISM
For clients aiming to restore metabolic health, address underlying hormonal imbalances, and reclaim the vitality they deserve.
WHAT SETS COACH JOHN APART
With a philosophy forged through firsthand experience, a commitment to sustainable lifestyle changes, and a dedication to ongoing professional growth, Coach John delivers results that stand the test of time.
TRUSTED BY AMBITIOUS PROFESSIONALS
CEOs and business leaders rely on John for a real-world approach that fits their demanding lives. His goal is to help you use fitness as a tool to fuel your ambition—never as another source of burnout.
LIFESTYLE-DRIVEN RESULTS
The gym is just 3% of your week. John focuses on the other 97%—your nutrition, sleep, stress management, and daily habits. By shifting your mindset and lifestyle, you’ll achieve lasting transformation that no workout alone can deliver.
CONTINUOUS LEARNING & EXPERT SUPPORT
John stays ahead of the curve with ongoing education and a trusted network of medical professionals. Need specialized bloodwork or advanced testing? He’ll connect you with the right experts, ensuring you receive the comprehensive support you deserve.
Let's Make It Happen
John’s expertise removes the guesswork, helping busy professionals build lean muscle, optimize metabolism, and sustain their best performance.
Talk To Brian
Share your goals, schedule, and challenges. We’ll confirm John’s science-backed approach aligns with your needs—ensuring no wasted effort and clear direction.
Apply To Train
1-on-1 Assessment
Meet with John for a detailed evaluation of your body composition, movement quality, and lifestyle habits. Together, you’ll craft a personalized plan geared toward efficient, sustainable progress.
Apply To Train
Sustainable Transformation
Begin a tailored program blending strategic exercise, balanced nutrition, and habit-building strategies—all designed to help you maintain results, feel energized, and thrive inside and outside the gym.
Apply To TrainWhich Pricing Package Suits You Best?
1-on-1 Assessment ($200)
What You Get
FLEX Coaching
What You Get:
- A dedicated health and performance coach
- Limited open gym access with floor coaching
- Unlimited coach support through our app
- Unlimited remote workout programming
Perfect For:
- Self-starters with prior training experience
- Clients who need flexibility
- Individuals who are already motivated
Recurring Memberships Paid Every 4 Weeks
$280
$400 (or $33/session)
$440 (or $28/session)
$480 (or $24/session)
Focus Coaching
What You Get:
- 1-on-1 private sessions with your coach
- A dedicated health and performance coach
- Unlimited open gym access with floor coaching
- Unlimited coach support through our app
- Unlimited remote workout programming
Perfect For:
- Beginners and special situations (injury rehab, pregnancy/postpartum, competitive athletics, etc.)
- Clients who need accountability and motivation
- Individuals who want to supercharge their progress
1-on-1 Packages Paid In Full
$950 (or $190/session)
$1800 (or $180/session)
$3400 (or $170/session)
$6400 (or $160/session)
What Clients Say About John
My wife and I have been members for 3 years. It’s easily the best gym experience we have ever had. The whole team is amazing – super knowledgeable, dedicated, and fully invested in helping each member reach his or her wellness goals. They have helped both of us improve our fitness significantly and have made us look forward to every trip to the gym. There’s something for everyone here regardless of your fitness level or training experience. Truly a great place and a wonderful community.
Kevin H.
Working with Coach John Tracey has been both challenging and enjoyable. John takes a holistic and individualized approach to creating workout plans and providing feedback and guidance on optimizing nutrition and lifestyle according to a person’s personal goals. I can personally attest that since working with John, I have seen a significant change in my physique, performance, and overall health.
Tiffany V.
John is the real deal. Not only is he incredibly knowledgeable and skilled in his craft, but his passion for helping clients reach their fitness goals is palpable. Every session with John is tailored to my specific needs and preferences, ensuring that I get the most out of my workouts while also having FUN in the process. His encouragement and support have been instrumental in keeping me motivated and accountable on my fitness journey. Joining Physical Culture and working with John has been one of the best decisions I’ve made for my health and well-being!
Rebecca L.
I’ve been going to Physical Culture (formerly OPEX Brooklyn) for over 3 years and I cannot speak positively enough about my experience. As someone who has always been active and regularly gone to the gym, I have never been more satisfied with my fitness and physique as I am now. While you can get a tough workout via group classes or something like Crossfit, Physical Culture provides personalized programming and can adapt to your goals, acute or chronic injuries, nutrition, etc., and for me that has made a huge difference. Thanks to the PC team!
Ian D.
Frequently Asked Questions
Availability and Scheduling
I’m on the gym floor Tuesdays and Thursdays from 3 p.m. to 9 p.m. Beyond those hours, I’m typically in the gym at least five days a week for private sessions. Feel free to pull me aside between appointments if you need a quick chat or some guidance.
I typically finish drafting your workouts by Friday and finalize everything by Sunday. This gives you the flexibility to train over the weekend if needed, while ensuring any last-minute tweaks are in place before the new week starts.
Yes. Depending on my availability, I offer single private sessions for beginners who need guidance before training on their own, or for those who want extra accountability and support. These sessions can jump-start your progress, refine technique, and help you gain confidence in the gym.
You can message me anytime via CoachRx, and I respond to all questions within 24 hours. I also provide a weekly feedback questionnaire to help me understand your needs better. This process ensures we can fine-tune your workouts and have more productive in-person discussions.
Experience and Expertise
I often encounter common aches and pains—such as tendonitis, joint stiffness, or back, hip, shoulder, and wrist issues. If we hit a challenge beyond my scope, I’ll refer you to Coach June, our sports medicine specialist, or connect you with a trusted medical professional.
I focus on sustainable, whole-food eating rather than restrictive or elimination-style diets like keto, carnivore, vegan, vegetarian, or intermittent fasting. In my experience, these approaches rarely support optimal body composition, often make daily life harder, and limit food choices too much. Instead, I’ll help you find a balance that aligns with your lifestyle, culture, and personal preferences. If you want more detailed guidance, I can assist with macro and calorie tracking using various tools, giving you both flexibilitywhat and precision. Not everyone needs to count macros, but it’s an option that helps fine-tune your intake while still enjoying foods you love.
Absolutely. I can collaborate directly with your physical therapist, blending their rehab protocols into your training plan. This hybrid approach streamlines your sessions, addresses imbalances, and ensures that each workout supports both recovery and long-term strength development.
Approach and Philosophy
I emphasize checking the boxes daily—challenging yourself in the gym while fueling properly to recover and grow. My programming uses warm-ups followed by one to three top sets taken near failure, ensuring efficient, purposeful training without overdoing intensity. Most sessions focus on moderate intensity and higher volume to build muscle, improve body composition, and hit all major movement patterns. We aim for the minimal effective dose, so you leave the gym energized—not drained—and ready to take on the rest of your day.
Sure. Below is a three-day, full-body split designed for a busy professional looking to gain muscle, feel confident, and avoid excessive cardio or high-intensity work. It’s ideal for beginners or intermediates in a volume phase who want to look good, feel strong, and maximize their limited training time.
Day 1:
A1 lateral lunge 2 sets of 8-10 per side
A2 banded glute kickbacks 2 sets of 12-14 reps / per side
A3 Db seated calf raise 2 sets of 15 reps, rest 60 sec
B1 zercher good morning 2 sets of 12 reps @2211
B2 kb arm bar 2 sets of 30 sec / per side, rest 75 sec
C1 barbell bench press
2 sets of 8 reps @ 2111 @2 RIR, rest 2 min
Warm up as needed.
D1 single leg hip thrust 2 sets of 12 reps @1212 / per side
D2 half kneeling cable pulldown 2 sets of 12 reps @3111 / per side, @ 2RIR
D3 seated Arnold press 2 sets of 8-10 reps @ 2111, @ 2RIR, rest 90 -120 sec
E1 kb farmers carry 4 sets of 100ft
E2 banded rear felt fly 4 sets of 20 reps
E3 ski erg 4 sets of 20 sec sprint, rest 75 – 90 sec
Day 2
A1 rower hamstring curl 2 sets of 12-15 reps
A2 bottom of squat hold 2 sets of 20 sec, rest 60 sec
B1 seated plate raise 2 sets of 12 reps
B2 cable crunch 2 sets of 8-12 reps, rest 60 sec
C1 Romanian deadlift 2 sets of 12-15 reps @3111, 1-2 RIR. Rest 2 min.
D1 hack squat 2 sets of 6-8 reps @21×1, @2 RIR
D2 cable rope face pull 2 sets of 12-15 reps, @ 1-2 RIR. Rest 2 Min.
E1 close grip db bench press 2 sets of 12-15 reps @2211, @2 RIR
E2 feet elevated barbell inverted row 2 sets of 10-12 reps, @ 2 RIR, rest 90 sec
F1 db hammer curl 2 sets of 12-15 reps
F2 weighted dips 2 sets of max reps, rest 90 sec
Day 3
A1 heel elevated counterbalance squat 2 sets of 12 reps
A2 dumbbell hip thrust 2 sets of 12 reps @3211
B1 half kneeling landmine press 2 sets of 12 reps @2211 / per side D2
B2 banded cat cow 2 sets of 12 reps, rest 90 sec
C1 dual kb front rack squat 2 sets of 8-10 reps @ 3111, @ 2 RIR, rest 2 min
D1 GHD hip extension 2 sets of 12-15 reps
D2 incline dumbbell bench press 2 sets of 12-15 reps @3111, @ 2RIR, rest 90 sec
E1 incline dual dumbbell prone row 2 sets of 12-15 reps @2121, @2RIR
E2 lean away db lateral raise 2 sets of 12 reps B2 cable/ per side, @1-2 RIR, rest 90 sec
F1 db concentration curl 2 sets of 8-12 reps / per side, @1-2 RIR
F2 tricep extension 2 sets of 12-15 reps, @1-2RIR, rest 75 sec
It’s not required, but if you’re active, eating well, yet still feeling tired, experiencing low libido, or stuck at a plateau, blood work can help identify underlying issues. We partner with trusted medical professionals in Brooklyn, so if needed, we can guide you toward expert testing to fine-tune your training and nutrition for better results.
