Muscle-building training plan — built for men
Personalised 12-week programme grounded in evidence-based principles. Volume, rep ranges and periodisation tuned to your level, frequency and equipment. Delivered straight to your inbox.
✓ Instant in your inbox · ✓ One-off €19.95 · ✓ Secure payment via Stripe
✓ Push/Pull/Legs or Upper/Lower split — matched to your weekly frequency
✓ 8-12 reps for maximum hypertrophy
✓ Progressive overload across 12 weeks
✓ Deload weeks built in (weeks 4 and 8)
✓ Delivered instantly — no waiting
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Who is this for?
For men who want to build serious muscle with a structured, evidence-based programme.
Do you recognise yourself?
- • Random exercises don't produce results
- • "Best chest exercises" YouTube lists never give you a plan
- • Personal trainers are expensive (€60-150/hour)
- • Generic plans ignore your real frequency and equipment
What you get
- ✓ Evidence-based volume (10-20 sets per muscle per week, per Schoenfeld 2017)
- ✓ Compound lifts as the foundation (squat, deadlift, bench, OHP)
- ✓ Progressive overload structure with built-in deloads
- ✓ Works for the gym, home with dumbbells, or bodyweight only
What does this usually cost?
Personal trainer
€150/hour
Online competitor
from €49
Gymsearch
€19.95
One-off — no subscription. Secure payment via Stripe (iDEAL · card · Bancontact).
Start the free quiz →Frequently asked questions
How fast will I see results?
Beginners see visible progress in 4-6 weeks (strength first, then shape). Intermediates 8-12 weeks. The plan is a 12-week cycle you can repeat with progression.
Which split will I get?
Depends on your frequency: 3 days = Push/Pull/Legs or Full Body, 4 days = Upper/Lower, 5-6 days = PPL or advanced. The algorithm picks the best split for your situation.
Do I need supplements?
No. The plan works with your diet and training. Protein sources and enough calories matter more than creatine or pre-workout.
What if I don't have a gym?
The quiz captures your equipment (gym / home with dumbbells / bodyweight). The plan adapts — no barbell-only exercises if you don't have one.
Does this work for beginners?
Yes. We start with basic movements at lighter loads (RPE 7) and ramp up progressively.
Ready for your training plan?
2-minute quiz. 30 seconds later in your inbox. One-off €19.95.
Start the free quiz →This plan is a general guide and not medical advice. Consult a doctor if in doubt.