Client transformation
16 weeks. −9 kg. Still hitting PBs.
James W. · 34 · Manchester
"I'd plateaued for two years. Three months in I hit a 140 kg bench. The check-ins made me actually accountable."
−9.2kg
Body weight
+22kg
Bench 1RM
−7.4%
Body fat
16wks
Programme length
James came in stuck — bench parked at 110 kg for 18 months, weight creeping up, energy down.
We rebuilt his upper-body programming around heavy 4-rep sets with planned back-offs, and re-engineered his eating around a sustainable 500 kcal deficit anchored on protein and produce.
Sixteen weeks later: bodyweight from 94.6 to 85.4 kg, body fat from 22 to 14.8%, bench 1RM from 110 to 132 kg with 140 in sight.