Aim for a calorie surplus of 250–500 kcal/day
Hit 1.6–2.2 g protein/kg body weight/day
Spread protein across 3–5 meals/day (25–50 g per meal)
Lift 3–6 days/week with progressive overload
Train each muscle 10–20 hard sets per week
Prioritize compound lifts plus targeted accessory work
Use rep ranges of 5–12 for most work; include some 12–20 for isolation
Keep 0–3 reps in reserve on most sets
Take 60–180 seconds rest for hypertrophy sets (longer for heavy sets)
Choose exercises you can load with good form and full range of motion
Perform at least one hard set per exercise and progress load or reps weekly
Track sets, reps, load, and body weight
Sleep 7–9 hours/night
Minimize inactivity; maintain daily steps
Manage stress to support recovery
Stay consistent for 8–16 weeks before judging results
Consider creatine monohydrate 3–5 g/day
Consider whey or other protein powder only to meet protein targets
Avoid smoking and limit alcohol
If possible, get a program tailored to your experience and schedule