Bulking: 12-Week Muscle-Building Program + Meal PlanThe complete plan, workout by workout and meal by meal, to build muscle without piling on fat

Who it's for

Men and women who already train a bit (at least 2 to 3 months in the gym) and want to build muscle in a structured way, with 3 or 4 sessions a week.

Inside

• Your calories and macros worked out in 10 minutes
• Starting tests to set your working weights
• 12-week upper/lower program on 4 days, plus a 3-day version
• Week-by-week progression: sets, reps, rest, loads
• Technique for all 20 exercises and the most common mistakes
• Sample meal plans at 2,500, 3,000 and 3,500 calories
• Adjustment rules: what to do if the scale doesn't move or moves too fast
• 12-week tracking log

What you get

• The full guide as a PDF (23 A4 pages), to print or read on your phone
• Week-by-week plans: exercises, sets, reps, rest and progression
• Exercise technique and the most common mistakes
• A tick-box training log at the end
• The studies behind the advice, with references

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