Muscle Gain
Progressive overload, enough volume and a surplus that is not an excuse.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
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
- 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.
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.