If growing some serious muscle is your main goal, look no further! This successor to our Bigger program contains three blocks of full-body massacre to make you jacked like never before!

Focus

The goal here is gaining muscle mass, plain and simple.

Structure

Six training days a week. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: training
• Thu: training
• Fri: training
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Start with a weight with which you can comfortably perform the lower end of the rep range and add a rep each session.

After you hit the upper end of the rep range, increase the weight slightly and start over.

If you stall, try adding a tiny bit of weight instead of a rep— let the recommendations guide you!

Once you exhaust all gains from this progression model, it is time for a change or to move onto a more advanced plan.

Next steps

Once you finish this program, you can choose to:

• run it again if you saw good progress
• try the unorthodox Juggernaut strength program if you crave something fresh
• experiment with some of our other programs for different goals!