Aim for progressive overload by gradually increasing weight, reps, or sets over time
Train 3–5 days per week with a mix of compound and isolation exercises
Hit each major muscle group at least 2 times per week
Use a rep range of 5–10 for strength work and 10–20 for hypertrophy work
Perform most sets close to failure (about 0–3 reps in reserve)
Use 10–20 hard sets per muscle group per week as a starting point
Keep technique consistent and prioritize controlled tempo and full range of motion
Rest 1–3 minutes between sets for most hypertrophy work; 2–5 minutes for heavy sets
Include exercises for all major movements: squat/hinge, push, pull, and carry/brace as applicable
Track workouts (sets, reps, weight) to ensure steady progression
Eat a calorie surplus of about 200–400 kcal per day
Consume 1.6–2.2 g protein per kg body weight per day
Spread protein across 3–5 meals per day
Limit added sugar and prioritize nutrient-dense foods
Eat enough carbohydrates to support training performance (adjust based on appetite and energy)
Get healthy fats from sources like olive oil, nuts, seeds, eggs, and fatty fish
Stay hydrated and maintain consistent daily fluid intake
Sleep 7–9 hours per night
Manage stress to support recovery and appetite
Take 1–2 deload weeks every 6–12 weeks if performance stalls or fatigue rises
Avoid training the same muscle with maximal effort every session; vary intensity and volume
Include active recovery (walking, light cycling, mobility) on off days
If you’re not gaining weight after 2–3 weeks, increase calories by 100–200 kcal/day
If strength and measurements stall for 4–6 weeks, adjust training volume, intensity, or calorie intake
Consider creatine monohydrate 3–5 g daily
Consider whey or other protein supplements only to meet protein targets
Keep expectations realistic: steady gains over months, not days
For best results, tailor a plan to your current training level, schedule, and equipment