# 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.
- Title: A 4-week muscle plan you can repeat for months · Men's Health
- Summary: 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…
- Keywords: men's health, muscle building, hypertrophy, workout program, ebenezer samuel, sadik hadzovic, pat davidson, dezi abeyta, mvp premium, fitness training, nutrition tips, bodybuilding
- Source: Men's Health — https://menshealth.com/fitness/a73761866/4-week-build-muscle-guide
- Author: The Editors of Men's Health
- Published: 2026-09-16T17:17:45+00:00
- Read time: 1 min
- Topics: men's health, muscle building, hypertrophy, workout program, ebenezer samuel, sadik hadzovic, pat davidson, dezi abeyta, mvp premium, fitness training, nutrition tips, bodybuilding
## 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.
## Key takeaway

Building muscle requires the right exercises and science-backed approaches, not just piling up random reps and sets.