The Muscle Gain Blueprint

Train Monday, Wednesday, Friday (or any 3 non-consecutive days). Full body training 3x per week is scientifically proven to be optimal for beginners

Advanced training requires higher volume which this guide provides.

The Muscle Gain Blueprint is your complete guide to building strength and size from day one. Whether you're a beginner or advanced lifter, this PDF delivers science-backed training protocols designed for real results. Beginners get a proven 3-day full-body split—train Monday, Wednesday, Friday on non-consecutive days. This frequency is scientifically optimal for muscle growth and recovery when you're starting out. Advanced lifters receive higher-volume programming to push past plateaus and maximize hypertrophy. Every workout is structured for progressive overload and sustainable gains. Inside you'll find detailed exercise breakdowns, rep schemes, rest periods, and nutrition timing to support your training. No fluff—just actionable steps to transform your physique. Download instantly after purchase and start your first workout today.