Liam Anderson
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18 years old. 455 on the bar.

Natural and vegetarian. Every comment asks how, so here’s how.

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Liam pressing 455 with four spotters

Watch it load.

From the empty bar to 455, one plate at a time.

Liam celebrating on the platform at a USA Powerlifting meet
Liam benching at his first powerlifting meet
Liam walking across the gym floor
Liam training on the cable station
Liam in a mirror selfie
Liam flexing against a blue wall

No gear.No meat.

Natural from day one. Every plate on that bar went on without steroids, one session at a time.

Bench press, natural, pinned on TikTok
455 lb
Followers across TikTok and two Instagrams
454.8K
Of posting to build that following
2 years
Likes on TikTok
35.3M

Counts from his public profiles, 9 November 2026.

Week one is free.

Type your best bench. Your weights fill in.

Liam pressing 455 with four spotters
The 455 rep, four spotters on the bar.
DayLiftSetsOf maxYour weight
MondayBench press5 × 575%
WednesdayPaused bench4 × 380%
FridayClose-grip bench4 × 862.5%
SaturdayTop single1 × 187.5%
Liam standing front on

Twelve weeks. Three blocks.

  1. Weeks 1 to 4

    Base

    Volume at moderate weight to build the groove.

  2. Weeks 5 to 8

    Build

    Heavier triples, paused reps, more pressing days.

  3. Weeks 9 to 12

    Peak

    Singles, a deload, then test day.

Format
Spreadsheet that fills in your weights
Sessions
Three to four a week, about an hour
Video
Form notes for every main lift

The 455 Bench Program

$25

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Eat for it, your way.

He doesn’t eat meat. You can. The plan comes both ways.

Without meat

  • BreakfastScrambled eggs, Greek yogurt, oats and berries
  • LunchBlack bean burrito bowl with cheese and salsa
  • Pre-liftProtein shake and a bagel
  • DinnerVeggie burgers, sweet potato fries, a glass of milk

With meat

  • BreakfastEggs, bacon, toast and orange juice
  • LunchGrilled chicken burrito bowl
  • Pre-liftTurkey sandwich and a banana
  • DinnerSteak, rice and broccoli

The Lifter’s Plate, both versions

$12

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Liam by a loaded bench in the gym

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  • Form check

    Free AI read on your set in seconds, or Liam’s own notes for $5.

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  • Monthly coaching

    Your program adjusted every week from your logs. By application, a few spots. Under 18 needs a parent’s okay.

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Every rep he posted, from the first meet to 455.

Liam with his coach and team at a USA Powerlifting meet
Liam front on, after a session
Liam and two friends at the gym
Liam hitting a double biceps
Liam smiling mid-flex
Liam flexing in grey sweats

Most watched.

The clips that brought the comments in.

  1. Bro has become trapicular8.3M views
  2. And now it’s time to grind the gym2.9M views
  3. My arm is bigger than my waist839.8K views
  4. Hey Quin, I thought this was harder579.3K views
  5. End goal is to beat Quin Stott: 455 bench186.8K views

TikTok counts update live from his profile. Instagram counts are updated by hand.

Liam and two training partners flexing in the gym

For brands and NIL.

454.8K followers across TikTok and two Instagram accounts, built in two years, there for natural lifting.

Open to training gear and apparel, plant and dairy protein, gyms and equipment.

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