Science-based personalized training programs that deliver real results. Tailored to your body, goals, and lifestyle.
Understanding hypertrophy is key to maximizing your 30-day transformation. Here's the science that powers our personalized programs:
Resistance training activates mTOR pathways, increasing protein synthesis by up to 150% within 4 hours post-workout. Our programs optimize this anabolic window.
Muscles adapt to stress by growing stronger. We systematically increase weight, reps, or volume by 2.5-5% weekly to ensure continuous adaptation.
Compound movements boost testosterone and growth hormone by 400-700%. Our programs prioritize these exercises for maximum hormonal impact.
Muscle grows during recovery, not training. We calculate optimal rest periods based on your recovery capacity and training experience.
| Week | Focus | Training Split | Key Exercises | Volume |
|---|---|---|---|---|
| Week 1 | Foundation | Full Body x3 | Squat, Bench, Deadlift, Pull-ups | 3x10-12 |
| Week 2 | Volume Increase | Upper/Lower x4 | Add Rows, Shoulder Press, Lunges | 4x8-10 |
| Week 3 | Intensity | Push/Pull/Legs x5 | Include Dropsets, Supersets | 4x6-8 |
| Week 4 | Peak | Body Part Split x6 | Isolation Focus, Volume Sets | 5x8-12 |
| Week | Focus | Training Split | Key Exercises | Volume |
|---|---|---|---|---|
| Week 1 | Activation | Full Body x3 | Glute Bridges, Push-ups, Rows | 3x12-15 |
| Week 2 | Sculpting | Lower/Upper x4 | Hip Thrusts, Shoulder Press, Step-ups | 4x10-12 |
| Week 3 | Definition | Glutes+Legs/Core/Upper x5 | Add Curtsy Lunges, Planks, Face Pulls | 4x8-12 |
| Week 4 | Refinement | Targeted Split x5 | Isolation Work, Mind-Muscle Focus | 5x10-15 |
11 parameters analyzed: age, gender, experience, goals, available equipment, time constraints, injury history, body type, metabolism, recovery rate, and preferences.
Every workout builds on the previous one. Systematic increases ensure continuous muscle adaptation and growth throughout the 30 days.
Programs designed using latest sports science research. Optimal rep ranges, rest periods, and exercise selection for maximum hypertrophy.
Visible changes in 2 weeks. Significant muscle gain and strength increase within 30 days when following the program consistently.
Programs adapt to your environment. Home, gym, or outdoor workouts with available equipment. No excuses, just results.
Learn proper form, understand programming, and develop habits that last. One program teaches you how to train forever.
Training breaks down muscle. Nutrition builds it back stronger. Here's your 30-day nutrition blueprint:
| Time | Meal | Purpose | Example |
|---|---|---|---|
| Pre-Workout (60-90 min) | Protein + Carbs | Energy & amino acids | Chicken + Rice |
| Post-Workout (30 min) | Fast Protein + Carbs | Recovery kickstart | Whey + Banana |
| Before Bed | Slow Protein + Fats | Overnight recovery | Cottage Cheese + Nuts |
Absolutely! Beginners experience "newbie gains" - rapid muscle growth due to heightened neurological adaptation. Expect 1-2 pounds of muscle gain in your first month with proper training and nutrition.
We analyze 11 key parameters: your age, gender, training experience, goals, available equipment, time constraints, injury history, body type, metabolism, recovery rate, and exercise preferences to create your unique program.
No problem! Our system adapts to your available equipment - whether it's a full gym, home setup, or just bodyweight. We create effective programs using whatever you have.
Programs range from 30-60 minutes based on your schedule. Quality beats quantity - our focused routines maximize every minute for optimal results.
Join thousands who've built muscle in 30 days. Your personalized program awaits.
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