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Muscle mass gainer

Muscle Mass Gainer

Time Frame

3 months (12 weeks)
Starting at 3 days a week, working up to 5 days a week


Must have sound knowledge in most movements/exercises conducted in a gym environment
Best attempt to adhere to flexible nutrition plan (supplied with program)
Access to a Gym or weight lifting equipment

Required equipment

Access to gym equipment

What’s in it

This program will help you gain muscle mass. You may notice that there is limited cardio in this program. This is to allow for greater recovery time between heavy lifts, and save the calories to be burned and utilised solely for putting on muscle.   

As always, make sure you meet the pre-requisites and have the required equipment before proceeding with this program.

Proceeds from ALL purchases go to assisting veterans and their families so consider your purchase a donation.

How to use it

The program begins relatively light to allow for the proper progression to take place. Initially only 3 days a week are programmed. Do not attempt to conduct any other form of exercise on the off/rest days. The rest is programmed to ensure your joints and tendons do not become overloaded too quickly, allowing you to train for a longer period of time. As the program progresses, the intensity increases, finishing off with 5 heavy sessions a week. Ensure you follow the program as structured and strictly adhere to correct rest times.

You will get the following files:

  • PDF (687KB)
  • PDF (96KB)
  • PDF (111KB)
  • PDF (118KB)
  • PDF (91KB)
  • PDF (149KB)
  • PDF (114KB)

A$ 29.00

A$ 29.00

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