Who it's for: Lifters who have trained consistently for at least 6–12 months, are fairly lean and want more size. New to the gym or carrying extra fat? Start with Foundation, Recomp or Cut.
- Your calories, protein and weekly weight target for a lean bulk, in 5 minutes
- A full sample day of eating, and fixes for when you can't eat enough
- 5 training days (Upper, Lower, Push, Pull, Legs) with a how-to for every exercise, plus a 4-day version
- 8 weeks in 3 phases: base, overload and deload
- A check-in table to adjust every 2 weeks, and an 8-week log
This program is general information, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or take medication. Not suitable if you're pregnant, under 18, or have a history of eating disorders.