Instructions and Advantages of Our Free Plans
Starting a new gym plan can be challenging for beginners.
However, on this page, I will not only explain how to use the plan effectively but also demonstrate why it surpasses anything currently available on the market.
Tailored Exercise Selection and Muscle Group Focus
Our customized muscle building plan takes the guesswork out of your workouts. We've selected the exercises for you and indicated the muscle group focus of each one, so you can see exactly what's growing the most. With each day laid out in a specific order, you can prioritize certain muscles to target each day. This plan streamlines your gym routine, allowing you to focus on what really matters - training hard and getting results. Show up, follow the plan, and watch your muscles grow without having to think about a thing!
Takes the guesswork out of your workouts
Focuses on aesthetic muscles to help you achieve your ideal physique
Laid out in a way to prioritize certain muscles each day
Focuses on aesthetic muscles to help you achieve your goals
Makes your gym routine more productive
Enter 1RM
Enter your 1RM (one rep max) for each exercise. If you don't know your 1RM, you can use an online calculator to estimate it. The excel sheet will automatically calculate your working weight for each set.
Our Advanced Rating System
Our state-of-the-art rating system enables you to discover the optimal volume for each of your exercises. Unlike other plans that recommend the same number of sets for everyone, our system is tailored to your individual recovery needs. For instance, your biceps may require up to 15 sets per week, while your hamstrings may only need 5.
This allows you to gradually increase your sets week after week until you reach your maximum recoverable volume (MRV), resulting in maximum gains. With our advanced rating system, you'll achieve unparalleled results that are customized to your body's unique needs. Here's how our rating system works:
A rating of 1 means # of sets is increased next week
A rating of 0 means # of sets is the same next week
A rating of -1 means # of sets is decreased next week
Visualize Your Volume
As your sets increase over time, our Excel sheet allows you to visualize the amount of volume for each body part. This enables you to determine the ideal volume to train at and track how your muscles are growing. Our effective bar graph and radar chart provide a comprehensive overview of your progress. With this level of detail and precision, you can visual your recovery and understand your body better.