Goal
Muscle Gain
Progressive overload, enough volume and a surplus that is not an excuse.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Muscle Gain movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 316 movements in these sessions
- 90 Degree Heel Touch
- 90 Degree Heels Touch
- Ab Tuck
- Abdominal Stretch
- Above Head Chest Stretch
- Abs Snails
- All Fours Quad Stretch
- Alternate Leg Pull
- Alternate Standing Neutral Grip Dumbbell Shoulder Press
- Alternating Decline Press Up Renegade Rows
- Alternating Dumbbell Preacher Curls
- Alternating Heel Touches
- Alternating Leg Lifts
- Alternating Lunge with Rotation
- Alternating Seated Dumbbell Shoulder Press
- Alternating Toe Tap
- Ankle Circles
- Archer Pull Up
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Shoulder Flexor Stretch
- Arnold Press Cable Resistance Band Standing
- Arnold Press Dumbbell
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Close Grip
- Assisted Chin Up Reverse Wide Grip
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up Close Grip
- Assisted Pull Up Normal Grip
- Assisted Pull Up Wide Grip
- Back and Shoulder Stretch
- Backward Abdominal Stretch
- Band Bent Over One Arm Kickback
- Band Cross Body One Arm Chest Press
- Band Cross Chest Biceps Curl
- Band Incline Bench Press
- Band Low Alternate Chest Press
- Band Low Chest Press
- Band Lying Press Down
- Band Pull Aparts
- Band Seated Neutral Grip Shoulders Press
- Band Wrist Curl
- Band Wrist Curl Single Arm
- Banded Calf Raises
- Barbell Bent Over Reverse Raise (Skier)
- Barbell Bulgarian Split Squat
- Barbell Front Chest Bench Squat
- Barbell Front Squats Clean Grip
- Barbell Front Squats Cross Grip
- Barbell Front Squats To A Bench Clean Grip
- Barbell Full Squat Back
- Barbell Full Squat(with Rack)
- Barbell Full Zercher Squat
- Barbell Incline Shoulders Press
- Barbell Jefferson Split Squat
- Barbell Narrow Full Stance
- Barbell Narrow Stance Full Squat
- Barbell Narrow Stance Squat
- Barbell Normal Stance Full Squat
- barbell overhead pause squats
- barbell pause squats
- Barbell Quarter Squat
- Barbell Rear Delt Raise
- Barbell Roll Out
- Barbell Seated Calf Raises
- Barbell Seated Concentration Biceps Curl
- Barbell Seated Military Press
- Barbell Seated Overhead Press
- Barbell Single Leg Split Squat
- Barbell Smith Chest Press
- Barbell Split Squat
- Barbell Squat Back
- Barbell Squat to Grass
- Barbell Squats (High Bar)
- Barbell Squats (Low Bar)
- Barbell Squats To A Bench
- Barbell Squats To A Bench Chained
- Battle Rope Alternating Waves
- Battle Rope Waves
- Behind Head Chest Stretch
- Bench Knee Tuck
- Bench Press - With Bands
- Bent Arm Chest Stretch
- Bent Over Single Arm Tricep Kickbacks
- Bent Over Tricep Kickbacks
- Bent-Over Dumbbell Reverse Fly
- Bicycling - Stationary
- Bodyweight Kneeling Triceps Extension
- Both Arms Behind on Wall Biceps Stretch
- Bottoms Up
- Bottoms-Up Half Rep
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable Close Grip Front Lat Pulldown
- Cable Narrow Chair Stand-Up
- Cable Neutral Grip Kickback
- Cable One Arm Bent Over Row
- Cable One Arm Inner Biceps Curl
- Cable Pulldown (Pro Lat Bar)
- Cable Rear Drive Bent Arm
- Cable Seated One Arm Alternate Row
- Cable Twin Handle Parallel Grip Lat Pulldown
- Calf Stretch Hands Against Wall
- Calf Stretch on Stairs
- Car Drivers
- Chained Barbell Front Squats To A Bench
- Chest Bench Press Correct Stance
- Chest Dip (on Dip Station)
- Chest Dip on Bench
- Chest Dip with Pause Bodyweight
- Chest Out Hands Behind (Hold)
- Chest Press High to Low Cable Resistance Band
- Chest Press Low to High Resistance Band
- Chest Stretch Against A Wall
- Chest Supported Barbell Front Raises
- Chest Supported Single Arm Dumbbell Rear Lateral Raise
- Cobra Full Push Up
- Cobra Pose
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Crouching Heel Back Calf Stretch
- Curtsy Lunges Resistance Band
- Decline Press Up Renegade Rows
- Decline Press Ups
- Deficit Hex Bar Deadlift From Frame
- Deficit Hex Bar Deadlift From Handles
- Donkey Kicks
- Dragonfly
- Dumbbell Armpit Row
- Dumbbell Arnold Press
- Dumbbell Curtsy Lunge
- Dumbbell Deadlifts
- Dumbbell Goblet 2 Sec Hold Squat
- Dumbbell Goblet Curtsy Lunge
- Dumbbell Half Kneeling Military Press
- Dumbbell Incline Breeding
- Dumbbell Incline Hammer Shoulder Press
- Dumbbell Incline One Arm Lateral Raise
- Dumbbell Kneeling Arnold Press
- Dumbbell One Arm Reverse Preacher Curl
- Dumbbell One Arm Zottman Preacher Curl
- Dumbbell Push Press
- Dumbbell Seated Calf Raises
- Dumbbell Seated Neutral Wrist Curl
- Dumbbell Seated on Exercise Ball Shoulder Press
- Dumbbell Seated Preacher Curl
- Dumbbell Single Leg Split Squat
- Dumbbell Single Leg Squat
- Dumbbell Standing Behind Back Shoulders Press
- Dumbbell Standing One Arm Concentration Curl
- Dumbbell Standing One Arm Curl Over Incline Bench
- Dumbbell Standing Overhead Press
- Dumbbell Sumo Squats
- Dumbbell Supported Sissy Squat
- Dumbbells Triceps Kick Back Both Arms
- Dynaband Chest Press
- Eagle Arms Chin Into Chest
- Easy Pose
- Elbow Extension and Supination Pronation Forearm Stretch
- Elbow Lift Reverse Push Up
- Elliptical (Cross Trainer)
- Exercise Ball Seated Quad Stretch
- EZ Bar Seated Close Grip Shoulder Press
- EZ Bar Seated Wrist Curl
- Feet Together Barbell Squats
- Finger Stretch
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Forearms Stretch on Wall
- Front Plate Raise
- Front Shoulder Stretch with Bar
- Front Squats Dumbbell Low
- Glute Stretch - One Knee To Chest
- Hammer Curl Resistance Band Simultaneous
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press (Alternating Arms)
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Chest Press Alternate Arm
- Hammer Strength Plate-Loaded Combination Iso-Lateral Chest - Lat Pulldown Chest Press
- Hands Clapped Forearms Stretch
- Heel Touches
- High Grip Dumbbell Squats
- Hip and Quad Stretch
- Hold the World Med Ball Chest Press
- Jefferson Squat
- Jogging
- Kettlebell Kneeling One Arm Shoulder Press
- Kettlebell Seated Calf Raise
- Kettlebell Single Arm Curl
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Kettlebell Turkish Get Up
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Tricep Kickbacks
- Landmine Alternating Lunge to Chest Press
- Landmine Kneeling Alternating Overhead Press
- Landmine Seated Alternating Overhead Press
- Landmine Seated Single Arm Overhead Press
- Landmine Shoulder Press
- Landmine Squat
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Leg Lift Circles
- Leverage Incline Chest Press
- Low Resistance Band Lying Bicep Curl
- Low Resistance Band Lying Bicep Curl Half Repetition
- Lying (Prone) Abdominal Stretch
- Lying Abs Resistance Band
- Lying Bench Internal Rotation Stretch
- Lying One-Arm Lateral Raise
- Lying Quad Stretch
- Middle Back Stretch
- Narrow Grip Barbell 21s
- Narrow Stance Dumbbell Deadlifts
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Overhead Tricep Extensions Rope
- Overhead Triceps Stretch Side Angle
- Plate Deficit Lunge
- Plate Deficit Pushup
- Plate Full Front Raise
- Plate Halo
- Plate Reach
- Plate Squat Hold Reach
- PNF Glute Stretch
- Pull Apart Cable Resistance Band
- Push Up to Side Plank
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band Calf Press Sitting on Chair
- Resistance Band Shoulder Adduction
- Resistance Band Standing Single Arm Backward Shoulder Extension
- Resistance Band Standing Single Arm Shoulder Extension
- Resistance Band Standing Single Arm Shoulder Flexion
- Reverse Grip Resistance Band Simultaneous
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Rowing - Stationary
- Runners Lunge
- Running - Outdoors
- Running - Treadmill
- Seated Arnold Press
- Seated Calf Raise (Toes In)
- Seated Calf Raise (Toes Out)
- Seated Calf Raise Machine
- Seated Dumbbell Shoulder Press Neutral Grip
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Shoulder Press (Barbell)
- Seated Single Arm Wrist Curls Palm Down
- Seated Straight Leg Calf Stretch
- Seated Tricep Kickbacks
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Cable Curls Handle
- Single Arm Dumbbell Floor Press
- Single Arm Dumbbell Tricep Extensions
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm Lateral Raise
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single Arm Pulldowns
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Single Arm Standing Cable Curls
- Single Arm Standing Dumbbell Shoulder Press
- Single Leg Dumbbell Seated Calf Raises
- Skipping
- Smith Machine Calf Raises
- Squat Hold
- Squat with Plate Movers
- standing barbell front raises
- Standing Calf Raises Smith Machine
- Standing Dumbbell Arnold Press
- standing EZ bar front raises
- Standing Front Barbell Raise Over Head
- Standing Lateral Stretch
- Standing Narrow Grip EZ Bar Overhead Tricep Extensions
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Single Arm Dumbbell Front Raises
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing Single Arm Overhead Tricep Extension
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Static Barbell Side Split Squats
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Sumo Squats (Barbell)
- Supine Push Up
- Suspension Trainer with Grips Front Raise
- Tate Press
- The Windscreen Wiper
- Triceps Extension (Machine)
- Triceps Light Stretch
- TRX Fallouts
- Tyre - Incline Press Ups
- Underhand Cable Pulldowns
- Upward Stretch
- V Ups
- V-Bar Pullup
- Wide Grip Lat Pulldown
- Wide-Stance Barbell Squat
- Zercher Squat
Muscle Gain workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Musclegain48 sessions · 288 main slots View group
- Shoulders: 67 main slots
- Quadriceps: 61 main slots
- Chest: 36 main slots
- Triceps: 30 main slots
- Abdominals: 30 main slots
- Biceps: 19 main slots
- Lats: 18 main slots
- Calves: 11 main slots
- Middle Back: 6 main slots
- Forearms: 5 main slots
- Glutes: 3 main slots
- Obliques: 2 main slots
WORKOUT ANIMATIONSkipping
- Skipping
- Battle Rope Alternating Waves
- Jogging
- Kettlebell Turkish Get Up
- Landmine Alternating Lunge to Chest Press
48 workouts
- Muscle Gain — Week 1 Day 1 (Advanced)
- Muscle Gain — Week 1 Day 1 (Beginner)
- Muscle Gain — Week 1 Day 1 (Intermediate)
- Muscle Gain — Week 1 Day 2 (Advanced)
- Muscle Gain — Week 1 Day 2 (Beginner)
- Muscle Gain — Week 1 Day 2 (Intermediate)
- Muscle Gain — Week 1 Day 3 (Advanced)
- Muscle Gain — Week 1 Day 3 (Beginner)
- Muscle Gain — Week 1 Day 3 (Intermediate)
- Muscle Gain — Week 1 Day 4 (Advanced)
- Muscle Gain — Week 1 Day 4 (Beginner)
- Muscle Gain — Week 1 Day 4 (Intermediate)
- Muscle Gain — Week 2 Day 1 (Advanced)
- Muscle Gain — Week 2 Day 1 (Beginner)
- Muscle Gain — Week 2 Day 1 (Intermediate)
- Muscle Gain — Week 2 Day 2 (Advanced)
- Muscle Gain — Week 2 Day 2 (Beginner)
- Muscle Gain — Week 2 Day 2 (Intermediate)
- Muscle Gain — Week 2 Day 3 (Advanced)
- Muscle Gain — Week 2 Day 3 (Beginner)
- Muscle Gain — Week 2 Day 3 (Intermediate)
- Muscle Gain — Week 2 Day 4 (Advanced)
- Muscle Gain — Week 2 Day 4 (Beginner)
- Muscle Gain — Week 2 Day 4 (Intermediate)
- Muscle Gain — Week 3 Day 1 (Advanced)
- Muscle Gain — Week 3 Day 1 (Beginner)
- Muscle Gain — Week 3 Day 1 (Intermediate)
- Muscle Gain — Week 3 Day 2 (Advanced)
- Muscle Gain — Week 3 Day 2 (Beginner)
- Muscle Gain — Week 3 Day 2 (Intermediate)
- Muscle Gain — Week 3 Day 3 (Advanced)
- Muscle Gain — Week 3 Day 3 (Beginner)
- Muscle Gain — Week 3 Day 3 (Intermediate)
- Muscle Gain — Week 3 Day 4 (Advanced)
- Muscle Gain — Week 3 Day 4 (Beginner)
- Muscle Gain — Week 3 Day 4 (Intermediate)
- Muscle Gain — Week 4 Day 1 (Advanced)
- Muscle Gain — Week 4 Day 1 (Beginner)
- Muscle Gain — Week 4 Day 1 (Intermediate)
- Muscle Gain — Week 4 Day 2 (Advanced)
- Muscle Gain — Week 4 Day 2 (Beginner)
- Muscle Gain — Week 4 Day 2 (Intermediate)
- Muscle Gain — Week 4 Day 3 (Advanced)
- Muscle Gain — Week 4 Day 3 (Beginner)
- Muscle Gain — Week 4 Day 3 (Intermediate)
- Muscle Gain — Week 4 Day 4 (Advanced)
- Muscle Gain — Week 4 Day 4 (Beginner)
- Muscle Gain — Week 4 Day 4 (Intermediate)
What is in the block
Every session in Muscle Gain, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 26 sets
- Week 1 · Day 26 exercises · 26 sets
- Week 1 · Day 36 exercises · 26 sets
- Week 1 · Day 46 exercises · 26 sets
- Week 2 · Day 16 exercises · 26 sets
- Week 2 · Day 26 exercises · 26 sets
- Week 2 · Day 36 exercises · 26 sets
- Week 2 · Day 46 exercises · 26 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 36 exercises · 30 sets
- Week 3 · Day 46 exercises · 30 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 36 exercises · 30 sets
- Week 4 · Day 46 exercises · 30 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 26 sets
- Week 1 · Day 26 exercises · 26 sets
- Week 1 · Day 36 exercises · 26 sets
- Week 1 · Day 46 exercises · 26 sets
- Week 2 · Day 16 exercises · 26 sets
- Week 2 · Day 26 exercises · 26 sets
- Week 2 · Day 36 exercises · 26 sets
- Week 2 · Day 46 exercises · 26 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 36 exercises · 30 sets
- Week 3 · Day 46 exercises · 30 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 36 exercises · 30 sets
- Week 4 · Day 46 exercises · 30 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 30 sets
- Week 1 · Day 26 exercises · 30 sets
- Week 1 · Day 36 exercises · 30 sets
- Week 1 · Day 46 exercises · 30 sets
- Week 2 · Day 16 exercises · 30 sets
- Week 2 · Day 26 exercises · 30 sets
- Week 2 · Day 36 exercises · 30 sets
- Week 2 · Day 46 exercises · 30 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 36 exercises · 30 sets
- Week 3 · Day 46 exercises · 30 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 36 exercises · 30 sets
- Week 4 · Day 46 exercises · 30 sets
What this block is
Muscle Gain runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Goal tier
Start from what you want to happen and work backwards.
Browse another tier
Want muscle gain built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Goal tier · the whole library.