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Workout Details

Duration: 6 weeks
Work per week: 5
Fitness level: Beginner
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 7
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
6 Weeks of Work 6 Weeks of Work icon

6 Weeks of Work


Once you understand the power of your body, you can focus on building it. Follow this two-phase plan to build muscle the right way!


3 -4 sets, 8 reps (Rest: 60-90 seconds)
3 -4 sets, 10 reps (Rest: 60-90 seconds)
3 -4 sets, 12 reps (Rest: 60 seconds)
3 -4 sets, 12 reps (Rest: 60 seconds)
3 -4 sets, 12 reps (Rest: 60 seconds)

Learn Crucial Anatomy and Biomechanics Learn Crucial Anatomy and Biomechanics icon

Learn Crucial Anatomy and Biomechanics


To build your strongest possible body, you have to understand your body. Built by Science begins with six body part-specific video courses on muscular anatomy, skeletal anatomy, muscle function, and exercise application.

Nutrition for Building Muscle Nutrition for Building Muscle icon

Nutrition for Building Muscle


Don't guess when it comes to something as important as your nutrition. Use science as your ally and build lean mass that lasts!

Success Stories

See What Others Have Achieved

Built by Science has changed thousands of lives. Here's what those who followed it have to say.

Kels44 testimonial

Nothing I've done before has increased my strength gains like this program. And to top it off, the mass gain was great, too! This program is fantastic and I highly recommend it.

Pasierbek testimonial

I've completed the P90X program and several CrossFit programs, but neither were a fun, educating, and challenging all-in-one package like this. Thank you Built by Science.

Galtic testimonial

It was the perfect program for me as a beginner! The results are a LOT more than what I expected. I was hoping to get some strength to follow a more advanced plan later. But I actually gained a lot of strength, lost a lot of fat, and gained quite a bit of muscle. My physique has already changed noticeably.

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