From Men's Health · The Editors of Men's Health · · 1m 40s
A 4-week muscle plan you can repeat for months
Men's Health built a repeatable program to help you gain 10 to 15 pounds of muscle in a year.
In brief
Men's Health built a repeatable program to help you gain 10 to 15 pounds of muscle in a year. Building muscle requires the right exercises and science-backed approaches, not just piling up random reps and sets. Originally reported by Men's Health.
Why you're not gaining muscle
Piling up reps of curls, pushups, and burpees isn't enough. Building muscle requires the right exercises and workouts.
The science has advanced
Hypertrophy research has made serious progress in recent years. New tactics can help you add muscle in just a few months.
Gain 10 to 15 pounds
The program gives you everything needed to build 10 to 15 pounds of muscle in a year. It's available through Men's Health MVP Premium.
A repeatable 4-week program
Follow daily training guidance with a program you can repeat for months. It builds size on your arms, upper body, and lower body.
Eat without gaining fat
The meal tips show you how to eat for muscle without piling on fat. You don't even have to give up Taco Bell.
“Eat to build muscle without piling on fat, while never even giving up Taco Bell.”
Customize it to your life
The plan shows you how to create muscle workouts that fit your schedule. It's more than just a one-size-fits-all program.
Learn from top experts
Six videos feature advice from pro bodybuilder Sadik Hadzovic, exercise physiologist Dr. Pat Davidson, and MH fitness director Ebenezer Samuel.
Four days a week
The program requires just four workout days per week. It covers training, nutrition, and how hard you need to push yourself.
Part of a bigger journey
This muscle program is one of six deep-dive fitness journeys for 2025. The first was a body recomposition program.
At a glance
Building muscle requires the right exercises and science-backed approaches, not just piling up random reps and sets.
