80→180kg Bench
100+ Coached
Sports Science
Add Up to 30kg to Your Dumbbell Press
16 weeks. No deloads, no guesswork. I coach you 1-on-1, personally.
Apply For CoachingTakes 2 minutes · No pitch deck
How I actually help you
Not a generic PDF. Here's exactly what changes when you sign up.
01 Your split, built around your numbers
I don't hand out the same programme to everyone. Your exercise selection is built around where you're actually stuck — what you can already do, what's weak, and what's actually going to move your numbers. No filler exercises, no generic templates.
02 Stuck under 110kg bench or 50kg dumbbells?
That's exactly the plateau I specialise in breaking. If you're under those numbers and haven't moved in months, it's not genetics — it's programming. This is the most common starting point for the guys I coach.
03 Progressive overload, done properly
Most people think "progressive overload" just means lifting heavier when you feel like it. It doesn't. It means a controlled, tracked increase in load every session — knowing exactly when to add weight, when to hold, and when you're not actually ready yet. Get that timing wrong and you either stall or get hurt. That's the actual coaching.
04 I'll come meet you, in person
If you're in or around London, Essex, or Kent, this is optional — I come out and meet clients for in-person sessions, form checks, and technique work alongside the online coaching. Not required, but it's consistently the part clients say makes the biggest difference.
Why I created 4x4
My bench sat at 80kg for three years. 10-15 reps a set, every session, going nowhere. Once I switched to heavy, low-rep, properly tracked training — everything moved. This is the exact method that got me there, now running for 100+ lifters.
Dumbbell Press
20kg→75kg
Bench Press
80kg→180kg
Dips
Bodyweight→+120kg
Bodyweight
72kg→89kg
Physique & Dumbbell Press — Before / After
This is for you if:
- Your lifts haven't moved in months, maybe years
- You train regularly but don't know why you're not progressing
- You've tried programmes off the internet that went nowhere
- You want a coach who actually looks at your numbers, not a generic PDF
Apply for coaching
Fill this in. If you're a fit, I'll call you personally to go through your numbers. If I don't think I can get you strong, I'll tell you that too.
Takes 2 minutes
No pitch deck
Why the 4x4 method
4x4
Sets & Reps
85-90%
Of Your Max
13kg+
Avg. Gain / 16wk
Real results
Transform and become the leanest you've ever been.
Kenzie
22kg → 50kg DB Press
Wezz
14kg → 32kg Incline DB
Bradley
60kg Incline DB Press
Zak
22kg → 34kg in 5 Weeks
Kanish
84kg → 70kg in 12 Weeks
Ruben
91kg → 79kg in 7 Weeks
Fabian
70kg → 75kg in 9 Weeks
Mahammed
95kg → 75kg in 20 Weeks
Jack
65kg → 75kg in 8 Months
Client Wins
Why can't this be you?
How strong are you?
Every client's lifts are tracked on a live leaderboard — ranked against each other, not just against themselves. It keeps you accountable, and it turns training into something you actually want to check in on.
Every rep, every session — I track your progress step by step, so nothing gets missed and nothing's left to guesswork.
The strongest lifters on the programme are shown right here. Confidence gets built alongside the numbers — why can't it be you?
Join 100+ lifters already tracked on the board
What clients say
"Finally stopped guessing and started getting stronger every single week — exactly what I needed."
— Wesley, 1-on-1 Client
Quick questions
Yes — this is built for adults training seriously, 18+. If you're under that, this isn't the right programme yet.
4-6 sessions a week, 16 weeks. If you can't realistically commit to that right now, it's worth waiting until you can — half-committing won't get you the numbers on this page.
If you're serious about your numbers, yes. This is proper 1-on-1 coaching, not a discount PDF plan — it's built for people ready to actually invest in getting stronger, not just curious.
Barbell, rack, bench, dumbbells — that's it. Most of my lifters train in commercial gyms.
That's the point. Heavy, low reps, long rests. Most people are stuck because they've never trained heavy enough for long enough.
Apply now
Takes two minutes. If you qualify, I'll call you personally.
Apply For Coaching