Program ideal for newbies looking to gain muscle mass as quickly as possible, while getting stronger in the basic lifts.

Focus

The goal here is gaining muscle mass on the whole body.

Structure

Three days a week. Try having at least one non-training day between sessions for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: rest
• Wed: training
• Thu: rest
• Fri: training
• Sat: rest
• 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
• move onto Bigger if you feel the training volume or variety is holding you back
• experiment with some of our other programs for different goals!