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Build Muscle
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Hypertrophy · Intermediate
Four lifting days for people who want more muscle and a simple way to add weight.
Build Muscle is for someone who already knows a squat, a press, and a row, and wants the next block to be obvious. You train to get bigger and a little stronger, with weights you can log. It is not a first week in the gym, and it is not contest prep.
Four days each week. Two upper, two lower. Leave at least one day between the two lower sessions. Walk on the days you do not lift.
Day 1 · Upper push
Bench press, shoulder press, and triceps. The sample session in this app is this day.
Day 2 · Lower squat
Squat pattern, single-leg work, and calves.
Day 3 · Upper pull
Row, pulldown, rear delts, and arms.
Day 4 · Lower hinge
Hinge, lunge, and trunk.
When every set of a lift hits the top of the rep range, add a small amount of weight the next time you repeat that day. The demo log stores the weight you type. It does not advance the program for you yet.
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