Goal

Build muscle

A resistance-training block with explicit progression and set-by-set logging, enough weekly volume per muscle group, and eating guidance for protein and energy. Muscle is built over months, so progress is measured in load and reps, not in the mirror.

Who it's for

People who want to add muscle and change their shape, training 3-5 resistance sessions a week, from beginner through intermediate.

Example program length: 12 weeks

The path

These phases show how this goal can develop over time.

Phase 1

Accumulation

Bank the volume: 10-20 hard sets per muscle group per week, 8-15 reps, stopping 2-3 reps short of failure. This is where technique and work capacity are built.

Phase 2

Intensification

Hold volume and push load: main lifts move to 6-10 reps at RIR 1-2 while accessories stay at 10-15.

Phase 3

Realization

A deload week, then re-test: max reps at the same load, tape measurements, photos in the same pose and light.

Example activities in the first phase

A starting plan could include:

2 upper days: horizontal push, vertical push, horizontal pull, vertical pull
2 lower days: squat, hinge, lunge, calves
Core and rear delts tacked onto session ends