Build visible muscle — the simple programme that actually works
Most people train and stay the same. We build your plan on your real life and data, progress it every week with a coach, and keep it simple. The muscle shows because the plan fits and keeps fitting.
Is this you?
Anyone who wants to add visible, lasting muscle — from your first proper bulk to a seasoned lifter who's stalled. Men and women, any age.
What you'll achieve
- Add visible lean muscle over your first 12 weeks — in the areas you actually want to grow
- Train with a split matched to your recovery, schedule and equipment
- Break through plateaus with autoregulated progressive overload
- Eat enough to grow without unnecessary fat gain
Individual results vary with your starting point, consistency and how closely you follow the plan. These are the outcomes the programme is built to drive, not a guarantee.
Everything you need, nothing you don't
Your hypertrophy plan
Periodised volume, intensity and exercise selection, rebuilt as your strength and recovery change.
Nutrition for growth
A protein and calorie target derived from your real expenditure, with practical food guidance — not a rigid meal plan.
Weekly coach review
Your coach reviews your logged sessions and wearable recovery data and adjusts the next week.
Technique & form feedback
Video form checks on the big lifts so every rep is productive and safe.
How we get you there
- 1
Assess
We review your training history, lifts, recovery data and goals to find where muscle is actually being left on the table.
- 2
Build
Your coach builds a periodised hypertrophy block and a nutrition target sized for lean growth.
- 3
Adapt
Each week we read your logged volume and recovery and adjust load, volume and exercises to keep progress compounding.
Muscle Growth — your questions
How long does it take to build noticeable muscle?
Most people see measurable changes within the first 8–12 weeks of consistent training. The programme applies the established drivers of hypertrophy — sufficient volume, mechanical tension, progressive overload and enough protein and calories — calibrated to your own recovery and progress rather than a generic template, so the gains keep coming.
How is this different from a free workout plan online?
A free plan is the same for everyone. Ours adapts every week to your logged sessions, recovery and progress, with a coach making the calls — which is what turns 'training hard' into 'training right'.
Do I need a gym, or can I train at home?
Both work. We build the programme around the equipment you have — a full commercial gym, a home setup, or a mix.
How much protein do I need to build muscle?
Most people grow well on roughly 1.6–2.2 g of protein per kg of bodyweight per day. We set your exact target from your bodyweight, training and goals — try our free protein and macro calculators to see your starting point.
Plan it with your numbers
Protein Calculator
About 44–59 g per meal across 3–4 meals.
Related guides & tools
Other programmes
Ready to start your muscle growth journey?
Free 60-second Blueprint. Get your plan + exact first-week steps. No card. Twelve weeks from now you'll wish you'd started today.