455 lb at 18.
Natural and vegetarian. Every comment asks how, so here’s how.
The bar loads plate by plate, from the empty 45 lb bar to 455 lb: Four 45s and a 25 a side. Natural, at 18.
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.
| Day | Lift | Sets | Of max | Your weight |
|---|---|---|---|---|
| Monday | Bench press | 5 × 5 | 75% | |
| Wednesday | Paused bench | 4 × 3 | 80% | |
| Friday | Close-grip bench | 4 × 8 | 62.5% | |
| Saturday | Top single | 1 × 1 | 87.5% |
Twelve weeks. Three blocks.
- Weeks 1 to 4
Base
Volume at moderate weight to build the groove.
- Weeks 5 to 8
Build
Heavier triples, paused reps, more pressing days.
- 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
Eat for it, your way.
He doesn’t eat meat. You can. The plan comes both ways.
Without meat
With meat
Get your form checked.
Form check
Free AI read on your set in seconds, or Liam’s own notes for $5.
Check my formMonthly coaching
Your program adjusted every week from your logs. By application, a few spots. Under 18 needs a parent’s okay.
Apply
Follow the lift.
454.8K followers in two years of posting. A new set most days.
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.