<?xml version="1.0" encoding="UTF-8"?><urlset xmlns="http://www.sitemaps.org/schemas/sitemap/0.9" xmlns:news="http://www.google.com/schemas/sitemap-news/0.9" xmlns:xhtml="http://www.w3.org/1999/xhtml" xmlns:image="http://www.google.com/schemas/sitemap-image/1.1" xmlns:video="http://www.google.com/schemas/sitemap-video/1.1"><url><loc>https://francismelia.substack.com/archive</loc><changefreq>daily</changefreq></url><url><loc>https://francismelia.substack.com/about</loc><changefreq>weekly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-best-upperlower-split</loc><lastmod>2026-08-31</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/road-to-stage-episode-4</loc><lastmod>2026-08-24</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/setting-up-a-full-body-training-split</loc><lastmod>2026-08-17</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-many-sets-do-you-really-need</loc><lastmod>2026-08-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-we-actually-build-muscle</loc><lastmod>2026-08-03</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-right-way-to-grow-muscle</loc><lastmod>2026-07-27</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-coachfhm-classroom-series</loc><lastmod>2026-07-20</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/inside-my-coaching-how-we-get-results</loc><lastmod>2026-07-13</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/should-you-train-fasted</loc><lastmod>2026-07-06</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/why-people-get-fat-on-bulking-phases</loc><lastmod>2026-06-29</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/road-to-stage-episode-3-live</loc><lastmod>2026-06-22</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/training-at-home-full-program</loc><lastmod>2026-06-15</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/this-is-why-most-dont-build-muscle</loc><lastmod>2026-06-08</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/youre-doing-too-many-sets-for-muscle</loc><lastmod>2026-06-01</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/if-fat-loss-feels-impossiblewatch</loc><lastmod>2026-05-25</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/full-leg-day-in-prep-getting-peeled</loc><lastmod>2026-05-18</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-1-recovery-tool-youre-ignoring</loc><lastmod>2026-05-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/contest-prep-training-full-upper</loc><lastmod>2026-05-04</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/road-to-stage-ep-2-vlog</loc><lastmod>2026-04-27</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/he-lost-20kg-and-got-jacked-client</loc><lastmod>2026-04-20</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/is-your-upper-body-session-too-long</loc><lastmod>2026-04-13</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/inside-my-coaching-full-client-case</loc><lastmod>2026-04-06</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/building-bigger-legs-101</loc><lastmod>2026-03-30</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/road-to-stage-episode-1-prep-begins</loc><lastmod>2026-03-23</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/stop-wasting-your-gym-time</loc><lastmod>2026-03-16</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-mindset-to-win-client-example</loc><lastmod>2026-03-09</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/upper-youtube-vlog-full-session</loc><lastmod>2026-03-02</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/underrated-training-split-anteriorposterior</loc><lastmod>2026-02-23</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-skinny-fat-solution</loc><lastmod>2026-02-16</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/this-training-split-is-perfect-if</loc><lastmod>2026-02-09</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-transition-from-a-bulk-to</loc><lastmod>2026-02-02</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/full-day-of-eating-prep-starts-soon</loc><lastmod>2026-01-26</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/bulking-and-cutting-doesnt-work-ill</loc><lastmod>2026-01-19</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/no-nonsense-upper-training-vlog-full</loc><lastmod>2026-01-12</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/stop-doing-this-in-january-training</loc><lastmod>2026-01-06</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/if-i-started-again-heres-what-id</loc><lastmod>2025-12-29</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/dont-make-this-christmas-mistake</loc><lastmod>2025-12-22</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/my-exact-2025-process-how-ive-gotten</loc><lastmod>2025-12-15</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/upperlower-split-for-bigger-arms</loc><lastmod>2025-12-08</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/youre-using-the-logbook-wrong-do</loc><lastmod>2025-12-01</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-ive-built-my-chest</loc><lastmod>2025-11-24</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/my-fat-loss-diet-that-doesnt-miss</loc><lastmod>2025-11-17</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/no-bs-fat-loss-inside-my-coaching</loc><lastmod>2025-11-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/keeping-diet-on-point-when-travelling</loc><lastmod>2025-11-03</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/diet-overnow-what-most-mess-this</loc><lastmod>2025-10-27</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-i-built-my-back</loc><lastmod>2025-10-20</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/leg-day-while-cutting-how-i-keep</loc><lastmod>2025-10-13</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/inside-my-coaching-getting-shredded</loc><lastmod>2025-10-06</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/full-day-of-eating-to-get-lean-fat</loc><lastmod>2025-09-29</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/3-mistakes-i-made-when-i-started</loc><lastmod>2025-09-22</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/on-holiday-in-venezuela-as-a-bodybuilder</loc><lastmod>2025-09-15</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-mindset-to-win</loc><lastmod>2025-09-08</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-i-train-upper-body-for-size-full</loc><lastmod>2025-09-03</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/inside-my-coaching-real-client-results</loc><lastmod>2025-08-25</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/what-i-eat-daily-as-a-230lb-natural</loc><lastmod>2025-08-18</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/why-youre-not-building-muscle-and</loc><lastmod>2025-08-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/building-jacked-legs-without-the</loc><lastmod>2025-08-04</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/dieting-for-a-photoshoot-what-it</loc><lastmod>2025-07-28</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/from-liverpool-to-venezuela-heres</loc><lastmod>2025-07-21</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/you-asked-i-answered</loc><lastmod>2025-07-14</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/why-youre-not-losing-fat-even-when</loc><lastmod>2025-07-07</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/what-supplements-i-take</loc><lastmod>2025-06-30</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/leg-day-training-vlog</loc><lastmod>2025-06-23</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-fix-weak-muscle-groups</loc><lastmod>2025-06-16</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/you-dont-need-a-new-program-you-need</loc><lastmod>2025-06-09</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/new-youtube-q-and-a</loc><lastmod>2025-06-02</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/bigger-upper-body</loc><lastmod>2025-05-26</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/dont-lose-muscle-on-your-cut</loc><lastmod>2025-05-19</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/day-of-eating-to-build-muscle</loc><lastmod>2025-05-12</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/dont-mess-up-your-bulk</loc><lastmod>2025-05-05</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/deadlift-day-training-vlog</loc><lastmod>2025-04-28</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/progress-your-training</loc><lastmod>2025-04-21</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/start-building-more-muscle-now</loc><lastmod>2025-04-14</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/want-to-see-how-i-train</loc><lastmod>2025-04-07</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/creating-leg-day</loc><lastmod>2025-03-31</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/want-a-massive-back</loc><lastmod>2025-03-24</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/creating-a-legit-push-session</loc><lastmod>2025-03-17</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/running-a-pushpulllegs-split-846</loc><lastmod>2025-03-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/5-day-training-split</loc><lastmod>2025-03-03</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-run-an-upperlower-training</loc><lastmod>2025-02-24</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-run-a-full-body-training-split</loc><lastmod>2025-02-17</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/designing-a-training-program-in-2025</loc><lastmod>2025-02-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/make-your-dieting-phase-easier</loc><lastmod>2024-10-14</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/hypertrophy-rep-range</loc><lastmod>2024-08-06</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/dont-make-these-3-big-mistakes-when</loc><lastmod>2024-07-23</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/training-frequency-to-grow</loc><lastmod>2024-07-16</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-many-sets-to-build-muscle</loc><lastmod>2024-06-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-train-when-dieting-275</loc><lastmod>2024-04-29</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/deloads-101</loc><lastmod>2024-04-22</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/training-intensityvolumefrequency</loc><lastmod>2024-02-07</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-much-training-volume-do-we-need</loc><lastmod>2023-11-30</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/leaving-reps-in-the-tank</loc><lastmod>2023-10-25</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/bulking-the-right-way</loc><lastmod>2023-10-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/building-a-bigger-chest</loc><lastmod>2023-10-04</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/warm-up-properly-to-get-bigger</loc><lastmod>2023-09-27</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/dropping-body-fat-before-bulking</loc><lastmod>2023-09-21</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-progress-your-training</loc><lastmod>2023-09-12</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-create-a-legs-session</loc><lastmod>2023-09-06</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-create-a-pull-session</loc><lastmod>2023-08-30</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/coachfhm-getting-jacked-youtube-qna</loc><lastmod>2023-08-21</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/creating-a-good-push-session</loc><lastmod>2023-08-16</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/coachfhm-getting-jacked-qna-1</loc><lastmod>2023-08-09</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/running-a-pushpulllegs-split</loc><lastmod>2023-08-02</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/getting-bigger-made-simple</loc><lastmod>2023-07-19</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/benefits-of-mini-cuts</loc><lastmod>2023-06-08</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/best-exercises-for-bigger-quads</loc><lastmod>2023-05-18</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/the-weight-doesnt-matter-myth-for</loc><lastmod>2023-04-20</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/should-you-use-a-smith-machine</loc><lastmod>2023-04-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/substack-qa-5-39f</loc><lastmod>2023-02-14</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/substack-qa-5</loc><lastmod>2023-02-13</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/planning-your-training</loc><lastmod>2023-02-12</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/smith-machine-squats</loc><lastmod>2023-02-12</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/do-more-hack-squats</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/all-about-recovering-from-training</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/all-about-the-pause-squat</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/hypertrophy-phases-to-improve-strength</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/rdls-are-elite</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/substack-trainingnutrition-qa-4</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/front-squats-and-why-you-should-do</loc><lastmod>2023-02-11</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/substack-trainingnutrition-qa-3</loc><lastmod>2023-02-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/how-to-train-when-dieting</loc><lastmod>2023-02-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/substack-trainingnutrition-qa-2</loc><lastmod>2023-02-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/substack-trainingnutrition-qa</loc><lastmod>2023-02-10</lastmod><changefreq>monthly</changefreq></url><url><loc>https://francismelia.substack.com/p/5-golden-rules-of-building-muscle</loc><lastmod>2023-02-10</lastmod><changefreq>monthly</changefreq></url></urlset>