Programs / Muscle Gain
Ready-to-use program · Coming soon
Muscle Gain
Build lean size with four strength days on an upper/lower split and light cardio. It's on its way. Leave your email and you'll be the first to know when it's ready.
TrainingUpper / Lower / Upper / Lower4 strength days
CardioZone 2 and a run/walk2 sessions a week
RecoveryA rest and stretch day
An example week · move sessions to suit you
MONUpper
TUELower
WEDZone 2, 30 min
THUUpper
FRILower
SATRun/walk
SUNRest + stretch
1Your goal
When it's ready9 versions, like Fat Loss
Muscle Gain will come in 3 levels and 3 equipment setups, so you can pick the one that suits you.
BeginnerIntermediateAdvancedGymFreeweights and cableAt home
Body composition comes down to nutrition, not training alone. Set your calories and macros with the free calculator.Open calculator →