Welcome to
WTF
Coaching

Online coaching built around your goals, your body and real life.

If you’re here, you’re probably done with noise.

I built WTF Coaching for people who want more than trends, random programs, and short bursts of motivation.
I coach to build strong, capable bodies that perform well, recover properly, and hold up under real life.

This is about training with intent.
This is about raising your standard.
This is progress that lasts.
Movement first. Structure always.

Book a call
Explore the plans
A muscular man with a shaved head and beard in a gym, smiling and crossing his arms - this is the WTF coach, Liam.
How I coach

Built on three things

01

Know your why

Goals built around what actually matters to you, so the work sticks.

02

Think long term

Strength, recovery and longevity over quick fixes and short bursts.

03

Understand your body

Hormone-aware training and nutrition that work with your body, not against it.

How it works

Three steps to get started

1

Book a call

30 minutes to talk through your goals and make sure it's the right fit.

2

Get your plan

A programme built for you, delivered in the coaching app.

3

Check in and adjust

Regular check-ins keep your training matched to real life.

Online coaching plans

Pick your level of support

Self-led

Essentials

€59 / month

A solid plan and the freedom to run with it.

Most popular

1:1 Coaching

€119 / month

Built around your goals, schedule and hormones.

Premium

Performance

€333 / month

Elite-level support for athletes and serious lifters.

Compare everything included →
Meet your coach

Hi, I'm Liam

I've competed at county level across combat and explosive sports, and I coach online alongside a full-time corporate career. I know what it takes to train well around a busy life.

Read my story →
Free resources

Guides on training, nutrition and hormones

Practical, research-aware articles you can use today.

Browse free resources →

Follow WTF on Social

Hot take from a coach: You might not even need one! A lot of progress comes down to tracking, and you can do that yourself. • Track your training. • Track your food. Cronometer. • Collect the data. • Nail the basics. Free pla
Tired. No drive. Progress in the gym has stalled. Your feed says it's low testosterone, and there's a test kit in the bio. Here's what that content leaves out. A 2026 study looked at 46 high-reach Instagram and TikTok posts about low T. None cited
10,000 steps a day isn't a magic number. It's widely traced back to a 1960s Japanese pedometer campaign, not a study. The better question is what your number actually does for you. A rough guide: • 5,000 to 6,000+: a solid healthy habit. Resea
Chocolate for weight loss. Red wine instead of the gym. Eggs as bad as smoking. All real headlines. All a lot shakier than they sounded. Before you change what you eat or how you train because of one, ask the 5 Ws. • Who was studied, and who p
Lads, before you spend money on a testosterone booster, look at your sleep. In a small lab study, 10 healthy young men (average age 24) spent a week sleeping 5 hours a night. Their daytime testosterone dropped by 10 to 15%, and their vigour scores f
Meal of the week: sticky gochujang chicken bowls. On the table in 25 minutes, and a long way from boring chicken and rice. Per serving (serves 2), roughly: • 660 kcal • 53g protein • 72g carbs • 18g fat Why it works for busy wee
Grip strength is one of the simplest health markers there is, and one of the least talked about. The PURE study followed 139,691 adults aged 35 to 70 across 17 countries for a median of 4 years. Every 5kg lower grip strength was linked to a 16% high

Have Questions?

Send us a note and let’s figure things out together.