Liam Canning · 12-week 1:1 coaching

12-week online coaching for men with full-time jobs who want to get leaner, stronger, and look like they train. I build the training around your workweek, simplify the food, and adjust the plan from your log.

Get your free Physique Roadmap 6 questions · 2 minutes · no call required
Or book a 30-minute call
Here’s the problem

You’re putting in the work. So why doesn’t anyone notice?

You want to look like you train. Colleagues who take you a little more seriously. A second look across the bar. Friends asking what your routine is.

Liam Canning

iMessageToday

Be honest. Which of these do you say most?

I don’t know what to do when I get there.

I write the session before you get there. Open the app, do the work, and try to beat last week’s numbers. Then I adjust it from the log.

Your free Physique RoadmapSix questions, two minutes. Your starting point and a 12-week plan.liam-canning.pages.dev
The 12-week program

What changes over twelve weeks.

You start with a plan you can follow, track the numbers that matter, and adjust from what actually happened. The goal is to get leaner and stronger while building a routine that still works when life gets busy.

Phase 1 of 3

Stop winging it

Weeks 1 to 4
  • Set a meal structure you can repeatFat loss is decided by what you eat on an ordinary Tuesday. A fixed number of meals with protein in each one removes the daily decisions, so staying in a deficit stops depending on willpower.
  • Put the right sessions on the calendarEach muscle gets trained about twice a week, the frequency that tends to build the most muscle per hour spent. Booked like meetings, the sessions survive a busy week.
  • Learn the lifts and record your starting numbersClean form on a handful of big lifts keeps you progressing and out of pain. Your week-one numbers become the baseline every later decision is measured against.
Phase 2 of 3

Beat your numbers

Weeks 5 to 8
  • Adjust the program from your logYour log shows which lifts are climbing, which have stalled and how you are recovering. I change sets, reps or exercises from that, so nothing is guesswork.
  • Build strength on the lifts that matterAdding a little weight or a rep over time is the signal that makes your body build muscle. We push it hardest on the compound lifts, where it pays off most.
  • Tighten the parts of the week that keep slippingBy now the pattern is clear, usually weekends or late workdays. We fix those exact spots and leave the parts that already work alone.
Phase 3 of 3

Make it normal

Weeks 9 to 12
  • The routine survives busy weeksYou get a short version of each session and a default way of eating for travel and crunch weeks, so one bad week never undoes a good month.
  • You know which numbers matterThe scale moves with water, salt and sleep. Your waist, photos and lifts show whether you are actually losing fat and building muscle, so you stop reacting to daily noise.
  • Finish with a plan you understandYou will know why every part of the plan is there, so you can keep running it, or adjust it yourself, after the 12 weeks.
Who this is for

You don’t need to live in the gym. You do need a plan.

This is you if

0 of 4Tap the ones that sound like you.

Probably not for you if
  • You don’t have a gym membership.
  • You want a prescribed diet instead of nutrition coaching and meal structure.
  • You’re prepping for a stage or a platform.
  • You want to be told it will be easy.
Liam at 23, after years of training
Liam at 17, before he started training
Age 17 Age 23
About Liam

I started out overweight too.

Growing up I was the heavy kid. What changed it was structure: a plan I could follow, week after week.

That’s what I give you. I train around a full-time job too, so I build your plan around the week you actually have, read your log, and step in before things slip.

And I’ll care about your results the way a good friend would: personal attention, an honest read on how it’s going, and a real answer when you message me.

Illustrative screens. Your real program lives in the coaching app.
Your coaching dashboard

The app holds the plan. I pay attention to it.

Your workouts, lifts, photos, and check-ins live in Trainerize. I review the log, adjust what needs changing, and tell you what matters next.

  • Your program. Every session written out, sets and reps, ready the moment you log in.
  • Progress tracking. Log your lifts, weight, and waist. See the trend, not just the day.
  • Food log. Photo or text, dated check-ins so nothing gets forgotten.
  • Weekly check-ins. Progress photos and notes due on set days. Liam reviews before your call.
  • Messaging. Ask questions Monday to Friday. Adjustments come back in the app.

Coaching is delivered through Trainerize, the platform Liam uses to build and adjust every client’s program. You get an invite link by email right after enrolling.

What people who train with Liam say
Text message from Saul to Liam with the testimonial above

“Training with you has always been a great experience. I always appreciated how you pushed me to do better, kept me accountable, and made sure I was actually making progress. You know what you’re doing and it’s clear you genuinely care about helping people reach their goals. Definitely recommend you to anyone looking to get in shape and take their training seriously.”

SaulClient. Trained three days a week around a full college schedule.
Text messages from Chris to Liam about the muscle he can feel building

“I can tell and feel a lot of the muscle I’ve grown already. Funny enough, especially in my chest. Underneath the flab, but I can see and feel it.”

ChrisClient, 35. Back in the gym after more than a decade off.
Text messages from Chris to Liam showing a home-cooked meal

“93/7 turkey, homemade mashed potatoes with ranch seasoning, and broccoli with cheese. With a buffalo garlic sauce, and sour cream and chives.”

ChrisClient. One of the meals he learned to cook and eat consistently.
The offer

What you’re actually paying for.

  • A program written by handBuilt for your week, your gym, and the lifts you can actually do.
  • Adjusted from your logI look at what happened that week. If something is not working, we change it.
  • A simple meal structureHow many meals, what goes in them, and where the week usually falls apart.
  • A call every weekTwelve of them, 30 minutes each. Progress, problems, and what changes next week.
  • Messaging Monday to Friday9am to 7pm, same-day reply. Ask before you guess.
  • The app from day oneProgram, food log, photos, and check-ins with dates on them.
Questions

The ones that usually come up.

Got one that isn’t here?

Ask me directly on a 30-minute call.

Book a 30-minute call

A gym membership, your phone for the app, and two or three sessions a week you can actually keep.

I won’t promise a number before I’ve seen your starting point. Weeks 1 to 4 build the routine and your baseline numbers. From there we track your waist, lifts and photos every week, so you can see what is moving.

We modify or pause around it, and I will point you to a qualified professional before we push through anything.

You tell me on the call, we adjust, and you carry on. The plan is built to survive a bad week.

No. We plan the week around what you actually have access to. A hotel gym week is a different program, not a lost one.

Yes. Ask within 48 hours of paying and you get a full refund. After 48 hours, payments are non-refundable.

You can continue month-to-month, start another 12-week block, or finish with a wrap-up review and a clear next target.

A downloaded program cannot see your log or change your week. I can. The app holds the plan. The coaching is what makes it useful.

Not sure where to start?

Take the free Physique Roadmap. Six questions, two minutes, and you’ll see where you’re starting from and what’s keeping you stuck.

  • Your starting point, one of four
  • What is actually getting in the way
  • How many sessions a week to plan around your job
  • The first three things to do this week
  • A 12-week phase plan you can save as a PDF
Get your free Physique Roadmap 6 questions · 2 minutes · no call required Or book a 30-minute call
Your starting pointSample result
Foundation Reset
What’s getting in the way Consistency
Lifting sessions per week 3 sessions
Do these three first
  • Pick three fixed gym days and put them in your calendar now.
  • Set a meal count for weekdays.
  • Pick two lifts to track and write down the numbers.