Add Up to 30kg To Your Dumbbell Press | MR4X4
1-on-1 Strength Coaching

Add Up to 30kg to Your Dumbbell Press and Become One of the Strongest Guys in Your Gym

The proven 4x4 method has helped clients add an average of 13kg+ to their dumbbell press in 16 weeks — no deloads, no guesswork. The method that took me from an 80kg bench at 72kg bodyweight to 180kg at 89kg, now running for over 100 lifters who were stuck exactly where you are.

100+
Lifters Coached
Abnormally strong.
No generic programmes.
Apply For Your Strength Audit →
15 minutes · No pitch deck

You can't lift abnormally
without the right systems in place.

Talent alone doesn't build elite strength. The system does — and the system is trackable, repeatable, and built around your numbers.

Step one

Apply for the strength audit

Fill out your details below. If you're a fit, I'll call you personally to go through your current numbers, what you've already tried, and exactly what's holding your press down. If I don't think I can get you strong, I'll tell you that too.

Takes 2 minutes
No pitch deck
My story

My bench press sat at 60kg for three years

Godwin transformation — 72kg to 89kg, 80kg to 180kg bench

I'm Godwin. Strength coach. For three years I was the bloke in PureGym who looked decent and couldn't bench press anything.

10 to 15 reps a set, every session, every week. It built size. I had a chest, I had arms, I looked like someone who lifted. And I was still fighting to get 50kg off my chest on the bench press. Then 60kg. And that's where it stopped. Three years of turning up four, five times a week, and my bench press was the same number it was when I walked in.

Nobody warns you that looking strong and being strong are two completely different things. I found out the slow way.

So I went and learned it properly. What actually forces a body to get stronger, not just bigger. Why the weight has to be heavy enough — 85 to 90% of your max, not the 60% most people live at. Why four reps builds a bench press and fifteen builds a pump. Why deloading every fourth week was quietly handing back what I'd earned.

The 4x4 is the frame. What actually moves the number is everything happening inside it — pause reps to kill the bounce and build strength off the chest, knowing when to leave a rep in reserve and when to empty the tank, and being able to read a session and tell whether next week goes up or holds. Add weight too early and your form goes. Hold too long and you've wasted a fortnight. That call is the job.

Most people never learn it. They find a programme, run it until it stops working, then find another one. I spent years getting that timing right on myself before I coached a single person with it. Bench press 80kg to 180kg. Dumbbells 20kg to 75kg. Dips from bodyweight to 120kg strapped to me.

Never looked back.

Dumbbell press
20kg75kg
Bench press
80kg180kg
Dips
Bodyweight+120kg

I'm not teaching you something I read. I'm giving you the exact thing that got me out — the same one running for every lifter on this page.

Apply For Your Strength Audit →
MR4X4
Everything you need to know

WHY THE 4X4 METHOD?

  • 01

    Why do clients get results?

    Because every programme is built around progressive overload, accountability, and consistency. No guesswork — just a proven system designed to make you stronger and build muscle week after week.

  • 02

    What's included in the coaching?

    A fully personalised training programme, nutrition guidance, weekly check-ins, exercise feedback, direct messaging support, and adjustments whenever you need them.

  • 03

    How much time do I need?

    Built for 4–6 sessions a week over a 16-week block. Once you've finished, you can carry on and keep pushing the numbers up.

  • 04

    Is this right for me?

    If you can bench the bar with decent form, yes. Beginners building a foundation and experienced lifters chasing their biggest numbers both run the same method — the weights just start in different places.

The goal is to get you out of commercial gym training and make you an elite lifter

The Gym Group
PureGym

Client PRs

Real numbers. Real progress. Real results.

Progression in action

Real results.

Zak

Zak

18kg → 34kg DB Press

In just 5 weeks his Incline DB Press went from 22kg to 34kg.

Bradley

Bradley

Abnormal numbers 4X4

60kg incline DB press • 48kg shoulder press • 75kg weighted dips

Wezz

Wezz

65kg → 71kg in 8 weeks

Doubled Incline DB press 14kg → 32kg. Assisted dips → 25kg weighted dips.

Kanish

Kanish

84kg → 70kg in 12 weeks

Lost fat, gained muscle and got stronger with 4X4.

Ruben

Ruben

91kg → 79kg in 7 weeks

Cutting plan worked perfectly while building strength the 4X4 way.

Fabian

Fabian

70kg → 75kg in 9 weeks

Nutrition was dialed in — clean bulk executed to perfection.

Mahammed

Mahammed

95kg → 75kg in 20 weeks

20kg gone in 20 weeks — a kilo a week, without losing strength on the main lifts.

Kenzie

Kenzie

+100% across every lift

Flat DB press: 22kg → 50kg. Doubled every single lift he walked in with — top of the leaderboard.

Jack

Jack

65kg → 75kg in 8 months

10kg of solid bodyweight added — 8 months straight on the 4X4 method.

Wesley · Client Testimonial
What clients say

"Finally stopped guessing and started getting stronger every single week — exactly what I needed."

— Wesley, 1-on-1 Client

Common questions

Everything you need to know

If you can bench the bar with decent form, you're strong enough. I've taken lifters from 60kg to 100kg+ and lifters from 120kg to 150kg on the same method. Your starting number sets the weights — it doesn't decide whether you're in.

That's the whole point. Four sets of four at 85–90% with long rests. Most lifters are stuck because they've never trained heavy enough for long enough to force anything to change. 5x5 is more volume than most people recover from. 3x3 leaves progress on the table. 4x4 sits in the middle.

Barbell, rack, bench, dumbbells. That's it. Most of my lifters train in commercial gyms. You don't need a specialist setup — you need a programme that progresses.

Reps In Reserve — how many more reps you could have done with perfect form before failing. Training at the right RIR means you push hard enough to adapt without overtraining.

You can. You've had months to. Videos show the method — coaching gives you the custom plan, form checks, weekly adjustments, and accountability that actually moves the number.

Ready when you are

Apply now

Takes two minutes. If you qualify, I'll call you personally to go through your numbers.

Apply For Your Strength Audit →