Muscle Building Program

This muscle-building program includes a 12-week schedule and is split into 3 phases. Phase 1 (weeks 1-4) is the Foundation stage, where your goals will be to build strength and establish a routine, focus on proper form and technique, and gradually increase workout intensity. Phase 2 (weeks 5-8) is the Growth stage, where your goals will be to increase muscle mass through hypertrophy training, gradually increase weights and volume, and focus on compound movements to build strength and size. Phase 3 (weeks 9-12) is the Refinement stage, where your goals will be to maximise muscle definition while maintaining mass, introduce more advanced training techniques, and focus on a balanced development of all muscle groups. Some tips I would give you are to take weekly photos of your progress, log all of your workouts so you can see your progress, and track your calorie intake. Another thing I would recommend is to aim for 7-9 hours of sleep per night and stay consistent. If you're going to do this program, I wish you luck!