Build lean, dense muscle
Muscle building programme, engineered by your data
Most muscle-building plans are copied templates. Ours is built from your training history, recovery and lifting data — progressive overload that genuinely progresses, calibrated every week by your coach and our Method.
Who it's for
Is this you?
Anyone who wants to add visible, lasting muscle — from first serious bulk to advanced lifters who have stalled on cookie-cutter splits.
What you'll achieve
- Add lean muscle 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
What's included
Everything you need, nothing you don't
Data-driven hypertrophy plan
Periodised volume, intensity and exercise selection, rebuilt as your strength and recovery data 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 it works
From your data to your transformation
- 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.
FAQ
Muscle Growth — your questions
Does the Lift Republic muscle-building programme actually build muscle in 2026?
Yes — it applies the established drivers of hypertrophy (sufficient volume, mechanical tension, progressive overload and adequate protein and calories), but calibrated to your individual recovery and lifting data rather than a generic template. Most people see measurable changes within the first 8–12 weeks of consistent training.
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.
Go deeper
Plan it with your numbers
Protein Calculator
About 44–59 g per meal across 3–4 meals.
Related guides & tools
Explore
Other programmes
Ready to start your muscle growth journey?
Start with a free consultation. Tell us your goal and your data — we’ll show you the path. No pressure, no spam.