Training plans
The muscle building plan that adapts to you
A periodised hypertrophy programme: the right split for your days, volume that climbs while you recover well, and a protein target that makes the training count. Every set logged, every week refined.
Start your plan — first week freeGoal pre-selected: muscle building · no card needed
What a week looks like
A sample week for a 4-day split with full gym access — yours is built from your questionnaire.
See it working
Lean mass trends up as volume progresses — deload weeks included, not skipped.
Illustrative trend — your rate depends on your starting point and consistency.
First programme that actually managed my volume. When my sleep tanked, it deloaded me before I burnt out — then pushed on.
Muscle building questions, answered
Only as fast as you earn it. Hit your sessions and recover well and weekly volume climbs ~5%; struggle, and the plan holds or deloads. Progression follows your logs, not a fixed spreadsheet.
Yes — tell the questionnaire what kit you have. Dumbbell-only and band programmes use rep ranges, tempo and density to keep progressive overload going without a rack.
You get a calorie surplus target sized to your rate-of-gain preference, plus a protein floor. The barcode scanner makes hitting it a two-tap job.
Your first week is on us.
Two minutes of questions — your muscle building goal is already selected.
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