Coach Liam’s 6-Week Power Start: Bigger, Stronger Muscles.

Program Overview

Duration: 6 Weeks
Fitness Level: Beginner
Category: Build Muscle
Workouts Per Week: 4 Workouts
Equipment Needed: Full Gym

  • Focus: Establishing solid technique and getting familiar with key compound lifts.

    Workout Frequency: 4 Workouts per week
    Key Exercises:

    • Squats

    • Deadlifts

    • Bench Press

    • Bent-Over Rows

    • Pull-Ups

    • Reps/Set Structure: 3-4 sets of 8-10 reps

    • Rest Time: 60-90 seconds

    • Progression: Focus on mastering form before increasing weight.

  • Focus: Adding intensity and volume to stimulate muscle growth.

    Workout Frequency: 4 Workouts per week
    Key Exercises:

    • Weighted Squats

    • Deadlifts with Progressive Loading

    • Bench Press with Increasing Weight

    • Dumbbell Shoulder Press

    • Cable Rows

    • Reps/Set Structure: 4 sets of 8-10 reps

    • Rest Time: 60-90 seconds

    • Intensity: Increase weight by 5-10% from Weeks 1-2.

  • Focus: Supersets and drop sets to maximize muscle fatigue and hypertrophy.

    Workout Frequency: 4 workouts per week
    Key Exercises:

    • Barbell Squats with Lunges

    • Deadlift with Romanian Deadlifts

    • Chest Press with Push-Ups

    • Lat Pulldown with Pull-Ups

    • Reps/Set Structure: 4 sets of 8-12 reps (including supersets and drop sets)

    • Rest Time: 45-60 seconds between sets

    • Progression: Push your limits and focus on muscle fatigue. The goal is to grow.

Week-by-Week Breakdown

Coach Liam’s 6-Week Power Start: Bigger, Stronger Muscles.

Fast Track to Muscle Growth.

Listen up, this is Coach Liam. Power Start isn’t your average muscle-building program—this is your 6-week blueprint to real, visible results. Every workout I’ve designed is made to push your limits and overload your muscles for serious growth. You want strength? You’ll have to earn it. I’ll pair you with a personalized nutrition plan to fuel that progress. Stick with me, and you’ll be on the fastest track to a bigger, stronger body. Let’s get to work.

How It Works

  1. Choose Your Coach: Pick Coach Liam, who’s built for muscle mass gains.

  2. Set Your Goals: Define what you want—bulk up, get toned, or boost strength.

  3. Sync Your Fitness Apps: Connect Strava or wearables to track performance.

  4. Follow the Plan: Get personalized workouts and meal plans tailored to you.

  5. Real-Time Feedback: You’ll get updates from Coach Liam based on your workouts. I’ll keep you on track and adjust your plan as needed.

Week 1-2: Build the Base. Earn the Strength.

Week 1-2:
Laying the Foundations

Alright, rookie, we’re getting started with the basics. Weeks 1 and 2 are all about building the base you’ll need for long-term muscle growth.

This is where you lock down your form and build strength. You’ll be hitting compound lifts like squats, deadlifts, and presses—these are the foundation of everything.

Don’t rush it. Master the basics, because if you don’t, you’ll struggle later. The weight might feel light, but don’t get cocky—your gains are coming.

  • Focus: Full-body compound movements to build strength and technique.

  • Goal: Establish solid technique with progressive overload.

Week 1-2 Workout Focus Summary Focus Link
Day 1 Lower Body Power Squats, Deadlifts, Lunges Strength and power View Details
Day 2 Rest Day Recovery, light stretching Rest and mobility -
Day 3 Upper Body Strength Bench Press, Rows Chest, shoulders, back View Details
Day 4 Rest Day Recovery, mobility Maintain mobility -
Day 5 Lower Body Volume High reps, endurance Leg endurance View Details
Day 6 Upper Body Volume Chest, back, shoulders Upper body endurance View Details
Day 7 Rest Day Full-body recovery Full recovery -

Stick with me, and in two weeks, you’ll have built a foundation strong enough to take on the next level.
Every lift counts. Let’s get to work.

Week 3-4: Push Harder. Lift Heavier.

Week 3-4 Workout Focus Summary Focus Link
Day 1 Lower Body Power Squats, Deadlifts, Lunges Strength and power View Details
Day 2 Rest Day Recovery, light stretching Rest and mobility -
Day 3 Upper Body Strength Bench Press, Rows Chest, shoulders, back View Details
Day 4 Rest Day Recovery, mobility Maintain mobility -
Day 5 Lower Body Volume High reps, endurance Leg endurance View Details
Day 6 Upper Body Volume Chest, back, shoulders Upper body endurance View Details
Day 7 Rest Day Full-body recovery Full recovery -

Week 3-4:
Pushing Your Limits

Alright, rookie, you’ve made it through the first two weeks, but now it's time to crank things up. Weeks 3 and 4 are about pushing your limits and adding weight. You’ve built the foundation, now we’re stepping into the real work—more volume, heavier loads, and tighter form.

You’ll still be hitting those key compound lifts—squats, deadlifts, presses—but now, we’re adding intensity. This is where you’ll start to see the results. No shortcuts, no half-reps. It’s time to go harder and prove you're ready for real progress.

Remember, the key here is progressive overload. Each session, you’re going to lift more, push harder, and keep that form locked in. If you can handle this, you’re on your way to seeing some serious gains.

Stick with it, and don’t let up. The ones who push through now are the ones who will see the real results.

  • Focus: Increasing weight and intensity with progressive overload.

  • Goal: Build strength and muscle mass by upping the load and challenging your limits.

Week 5-6: Max Out. No Limits.

Week 1-2 Workout Focus Summary Focus Link
Day 1 Lower Body Power Squats, Deadlifts, Lunges Strength and power View Details
Day 2 Rest Day Recovery, light stretching Rest and mobility -
Day 3 Upper Body Strength Bench Press, Rows Chest, shoulders, back View Details
Day 4 Rest Day Recovery, mobility Maintain mobility -
Day 5 Lower Body Volume High reps, endurance Leg endurance View Details
Day 6 Upper Body Volume Chest, back, shoulders Upper body endurance View Details
Day 7 Rest Day Full-body recovery Full recovery -

Week 5-6:
Maxing Out for Growth

Alright, rookie, we’re in the final stretch. Weeks 5 and 6 are where the real magic happens. You’ve built your foundation, pushed your limits, and now it’s time to max out. This is all about advanced techniques—supersets, drop sets, and pushing past failure. It’s going to burn, but that’s how you know it's working.

At this stage, every rep matters. You’re not just lifting—you’re squeezing out every bit of power you’ve got. We’re pushing those muscles to the edge, and that’s exactly where you need to be. No excuses, no backing down. This is where strength turns into muscle growth, and where effort turns into results.

Remember, your body’s capable of more than you think. Embrace the intensity, and let’s finish strong.

  • Focus: Advanced techniques like supersets and drop sets to maximize muscle fatigue and hypertrophy.

  • Goal: Push your muscles to their limit for maximum growth. Leave nothing in the tank.

Coach Liam’s 6-Week Power Start Program

Ready to build real muscle? No excuses, just results. Let's make it happen.