build.
Build muscle
$39
- Length
- 6 months
- Food
- Meal plans in grams
- Format
- Edition
- Men'sWomen's
Get bigger. Four days of upper and lower body, more sets as the blocks go, and enough food to grow.
Days a week
- 3
- 4
Where
- Gym
- Home
What's in it
Two weeks to learn the moves, then four blocks of six weeks. Every session set by set.
Your meal plan, picked from your job and your weight. Every meal in grams, with swaps and a shopping list.
Start and end pictures for every move, the steps, what to watch for and the swaps.
A day from the plan
Week 3, Monday
- Bench press4 × 6–8 · rest 3 min
- Barbell row3 × 6–10 · rest 2 min
- Shoulder press3 × 8–12 · rest 2 min
Red set: go until you can't do another rep.
Week 3, Monday
- Lat pulldown3 × 8–12 · rest 2 min
- Dumbbell bench3 × 8–12 · rest 2 min
- Shoulder press3 × 8–12 · rest 2 min
Red set: go until you can't do another rep.
What you eat
3,250 caloriesa day
Breakfast
- Oats100 g
- Whole milk250 ml
- Blueberries100 g
- Peanut butter35 g
2,250 caloriesa day
Breakfast
- Oats60 g
- Whole milk250 ml
- Blueberries100 g
- Peanut butter20 g
What you need
- A gym
- A kitchen scale
- A bathroom scale
- Your phone, to open the PDF
Questions
I've never lifted. Can I start with build?
Yes. Weeks 1 and 2 teach every move and find your weights. If four days is a lot, gain is the 3-day way in.
Why upper and lower?
With four days, upper and lower trains every muscle twice a week. It is the classic split for four days.
How long is a session?
40 to 65 minutes, rest included. Weeks 1 and 2 are shorter. Each day in the PDF says how long it takes.