Phet’s secret to stage success: Talent, hard work and Biogen supplements

The Jack of All Trades
My passion is really connecting and entertaining people while trying to bring out the best in those around me,” – Phetogo Siane
  • Lives: Johannesburg
  • Qualifications: BSc Industrial Engineer
  • Occupation: Process Engineer/Executive Assistant
  • Height: 174cm
  • Weight: 79kg
  • Sponsors: Biogen, LiftFit Gymwear, Trifocus Fitness Academy
  • IG: @phe2go

Despite his fledgling competitive career, Biogen-sponsored physique athlete Phetogo Siane has already made a big impact on the competitive stage. Phet’s passion for weight training started in high school when he started working out in the gym to improve at athletics. However, it wasn’t until his first year at varsity that he started lifting weights to develop his physique.

In 2019, he received a month of coaching as a gift, which he used to prep for a photoshoot. “My prep went very well, which is when the bug bit and I decided I wanted to compete,” explains Phet. While Covid delayed his plans to step on stage for the first time, Phet used the time during the pandemic constructively to build his physique and finally made his debut in September 2021.

Phet’s undeniable talent and his hard work in the gym delivered immediate returns as he won his division and the overall title at Gauteng Provincials in Ekhuruleni, which earned him a place at the IFBB SA Championships that year.

He went on to win his division – Classic Bodybuilding u/175cm – and subsequently represented his country at the IFBB World Championships in his debut season. Phet returned to the stage at the 2023 Arnold Classic, with an eye on posing against the best athletes possible.

“The local show is unique in that it has judges and athletes from all over the world with varying experience levels. Knowing many of the athletes made it a surprisingly calm event for me and the camaraderie among the athletes is always a pleasure.”

After winning the Classic Bodybuilding division, Phet modestly admits that he wasn’t expecting to do well in the Classic Physique division as he weighed in well below the cap. “It was a great feeling to place second – that really made my fire burn bright.”


  • 1st & Overall IFBB Provincial Championships, Ekurhuleni, Classic Bodybuilding u/175
  • 1st IFBB SA Championships, Classic Bodybuilding u/175
  • IFBB World Championships participant and capped SA Protea athlete


  • 1st & Overall Sunfest Gauteng, Classic Bodybuilding u/175
  • 1st & Overall Sunfest Gauteng, Classic Physique u/175
  • 1st Arnold Classic Africa, Classic Bodybuilding
  • 2nd Arnold Classic Africa, Classic Physique

Phet builds his contest-winning physique with five training sessions a week and regularly gets in other forms of activity. “I have a weekly goal of 70,000 steps – 10,000 a day – and to reduce my injury risk, I recently replaced five-a-side soccer with padel, which I love.”

Phet follows an arms-legs (hamstring-focused), chest and a shoulders-back-legs (quad focused) training split. Leg workouts are the toughest for Phet because it requires something different to get through them, and he looks forward most to back day.

“The pulling exercises in my plan are my strongest area and really challenge my willingness to push to another level. I don’t know why my back is as developed as it is, but I love it.”

Phet supports his committed training approach with a diet he finds easy to stick to because he makes food as delicious as possible. “I like convenient yet delicious food. Most people comment on my breakfasts as they’re either mouth-watering French toast or open toast with runny yolk spilling over,” laughs Phet,

For dinner, loaded sweet potato fries are a quick and easy favourite, and he cooks meat in bulk. “While the fries are cooking in the air-fryer, I’ll heat up veggies and chicken. I’ll put them together in a bowl and add a sprinkle of Parmesan and Italian cheese seasoning.”

Phet shares his passion for good food with his wife as they are both serious foodies. “We bond over snacks, takeout and dates. I don’t like spending in general but when it comes to grub, there’s always an extra rand.”

Phet’s diet typically looks like the below:


  • 3 slices of kilojoule-controlled bread
  • 175g egg whites
  • 50g blueberries


  • 150g chicken breast
  • 2 hamburger rolls
  • 30g mozzarella cheese
  • 100g mixed vegetables


  • 180g lean eland mince
  • 250g basmati rice
  • 100g mixed vegetables

Pre-workout meal

Bedtime snack

When it’s time to prep for a show, Phet keeps his protein intake relatively high and makes minor reductions to his fat intake. “I will reduce my carbs gradually, but keep the food sources consistent, which is important for my gut stability. We taper down the calories and increase them when we need a break. I leave all of the science to coach Matt, though.”

When he needs an extra boost before training, Phet reaches for his Biogen RAGE Rampage Pre-Workout. “I couldn’t prep properly without my Biogen products. A pre-workout is really helpful when training on low calories, and RAGE Rampage delivers unreal pumps and energy.”

Biogen RAGE Aminos is another staple supplement in Phet’s plan to meet his intra-workout muscle-sparing needs. “I have a serving and a half of Biogen Iso-Whey Protein before I train and before bed and my meals to ensure I hit my protein goals.”

Phet’s Biogen supplement stack includes:

Shop Phet’s Full Stack here…

Quick Facts
  • Favourite music to train to? – Anything upbeat and intense. Rap to dubstep.
  • Favourite exercise? – Low cable rows
  • Favourite cheat meal? – Pizza in all flavours, shapes and sizes.
  • What do you do to relax? – Listen to podcasts.
  • What’s in your gym bag? – Biogen RAGE Aminos, Samurai Health Lifting Belt, knee straps, rubber grips, weight lifting grips, earphones, deodorant and gum.