Gain Muscle Program

Gain strategic muscle without bulking with this 90-day comprehensive training program and meal guide. Based on traditional bodybuilding splits, workouts help you build all muscle groups to create an impressive physique. Workouts are 6 days per week, and take about an hour each day to complete. 

Gain Muscle Program Overview

Gain strategic muscle without bulking with this 90-day comprehensive training program and meal guide. Based on traditional bodybuilding splits, workouts help you build all muscle groups to create an impressive physique. Workouts are 6 days per week, and take about an hour each day to complete. You’ll have recommended sets, reps, and recovery time for each exercise. Meal guides will help you with structuring a plan that will allow you to gain muscle. 
 
Course features:
  • 3 separate weight training programs with new training splits each month and new workouts every 2 weeks
  • HIIT and finishers to help you see results more quickly, and to keep you lean without cardio
  • A meal guide to help you plan foods and to help you gain muscle without gaining excess fat
  • Build an X-Frame by focusing on capped shoulders, upper back, glutes, hamstrings, and quads
  • Easily keep track of program progress
  • Enjoy a variety of exercises that have been hand-picked to provide the most results and to help you train safely
  • With each bi-weekly adjustment, you’ll incorporate new techniques such as cluster sets, partial reps, pyramids, and AMRAP sets
  • Course is mobile-friendly, so you can take it to the gym with you!
  
I look forward to training with you and can’t wait to see your results!

What's included?

Video Icon 77 videos File Icon 4 files Text Icon 12 text files

Contents

START HERE FIRST
Congrats & Welcome!
1 min
Tips For Gaining Muscle
5 mins
Meal Plan: Weeks 1-4
1.77 MB
Gain Muscle PDF
16.1 MB
WEEK 1 - FOUNDATION
Week 1 - Day 1: Legs
3 mins
Week 1 - Day 2: Upper Body
3 mins
Week 1 - Day 3: Arms/HIIT
3 mins
Week 1 - Day 4: Lower Body
3 mins
Week 1 - Day 5: Upper Body
3 mins
Week 1 - Day 6: Back
3 mins
Week 1 - Day 7: REST
WEEK 2 - FOUNDATION (cont)
Week 2 - Day 1: Legs
3 mins
Week 2 - Day 2: Upper Body
3 mins
Week 2 - Day 3: Arms/HIIT
3 mins
Week 2 - Day 4: Lower Body
3 mins
Week 2 - Day 5: Upper Body
3 mins
Week 2 - Day 6: Back
3 mins
Week 2 - Day 7: REST
WEEK 3 - FOUNDATION (Part 2)
Week 3 - Day 1: Legs
3 mins
Week 3 - Day 2: Shoulders
3 mins
Week 3 - Day3: Arms/HIIT
3 mins
Week 3 - Day 4: Legs
3 mins
Week 3 - Day 5: Upper Body
3 mins
Week 3 - Day 6: Back/HIIT
3 mins
Week 3 - Day 7: REST
WEEK 4- FOUNDATION (Part 2)
Week 4- Day 1: Legs
3 mins
Week 4 - Day 2: Shoulders
3 mins
Week 4 - Day 3: Arms/HIIT
3 mins
Week 4 - Day 4: Legs
3 mins
Week 4 - Day 5: Upper Body
3 mins
Week 4 - Day 6: Back/HIIT
3 mins
Week 4 - Day 7: REST
MONTH 2: NEXT LEVEL
Month 2: Overview
1 min
Meal Plan: Weeks 5-8
1.86 MB
WEEK 5: NEXT LEVEL
Week 5 - Day 1: Push
3 mins
Week 5 - Day 2: Pull
3 mins
Week 5 - Day 3: Legs
3 mins
Week 5 - Day 4: Push
3 mins
Week 5 - Day 5: Pull
3 mins
Week 5 - Day 6: Legs
3 mins
Week 5 - Day 7: REST
WEEK 6: NEXT LEVEL (cont)
Week 6 - Day 1: Push
3 mins
Week 6 - Day 2: Pull
3 mins
Week 6 - Day 3: Legs
3 mins
Week 6 - Day 4: Push
3 mins
Week 6 - Day 5: Pull
3 mins
Week 6 - Day 6: Legs
3 mins
Week 7 - Day 7: REST
WEEK 7: NEXT LEVEL (Part 2)
Week 7 - Day 1: Push
3 mins
Week 7 - Day2: Pull
3 mins
Week 7 - Day 3: Legs
3 mins
Week 7 - Day 4: Push
3 mins
Week 7 - Day 5: Pull
3 mins
Week 7 - Day 6: Legs
3 mins
Week 7 - Day 7: REST
WEEK 8 - NEXT LEVEL (Part 2)
Week 8 - Day 1: Push
3 mins
Week 8 - Day2: Pull
3 mins
Week 8 - Day 3: Legs
3 mins
Week 8 - Day 4: Push
3 mins
Week 8 - Day 5: Pull
3 mins
Week 8 - Day 6: Legs
3 mins
Week 8 - Day 7: REST
MONTH 3: EXTREME
Month 3: Overview
1 min
Meal Plan: Weeks 9-12
1.86 MB
WEEK 9: EXTREME
Week 9 - Day 1: Legs
3 mins
Week 9 - Day 2: Shoulders
3 mins
Week 9 - Day 3: Back
3 mins
Week 9 - Day 4: Legs
3 mins
Week 9 - Day 5: Upper Body
3 mins
Week 9 - Day 6: Arms/HIIT
3 mins
Week 9 - Day 7: REST
WEEK 10: EXTREME (cont)
Week 10 - Day 1: Legs
3 mins
Week 10 - Day 2: Shoulders
3 mins
Week 10 - Day 3: Back
3 mins
Week 10 - Day 4: Legs
3 mins
Week 10 - Day 5: Upper Body
3 mins
Week 10 - Day 6: Arms/HIIT
3 mins
Week 10 - Day 7: REST
WEEK 11: EXTREME (Part 2)
Week 11 - Day 1: Legs
3 mins
Week 11 - Day 2: Shoulders
3 mins
Week 11 - Day 3: Back
3 mins
Week 11 - Day 4: Legs
3 mins
Week 11 - Day 5: Upper Body
3 mins
Week 11 - Day 6: Arms/HIIT
3 mins
Week 11 - Day 7: REST
WEEK 12: EXTREME (Part 2)
Week 12 - Day 1: Legs
3 mins
Week 12 - Day 2: Shoulders
3 mins
Week 12 - Day 3: Back
3 mins
Week 12 - Day 4: Legs
3 mins
Week 12 - Day 5: Upper Body
3 mins
Week 12 - Day 6: Arms/HIIT
3 mins
Week 12 - Day 7: REST
Gain Muscle Conclusion
Congrats & Conclusion
1 min