Build: 6-month muscle building workout and meal plan for men
by True Failure
$39
Get bigger. Four days of upper and lower body, more sets as the blocks go, and enough food to grow. A 6-month muscle building workout and meal plan for men, in one PDF that opens on your phone.
What's in it
Your training, set by set. Two weeks to learn the moves, then 6 months that get harder week by week, with a lighter week every sixth week.
Red sets. Some last sets are written in red: go until you can't do another clean rep. That's true failure.
Your meal plan, in grams. Pick your day from your job and your weight, and read across to your meals. Swaps and a shopping list included.
Every move explained. Start and end pictures, short steps, what to watch for, and swaps.
A check every 2 weeks. You weigh in on Sundays. If your weight moves outside the plan's range, you move one meal plan up or down.
Your week
Mon upper · Tue lower · Wed rest · Thu upper · Fri lower · Sat cardio · Sun weigh in
Food
10% over what you burn, with about 1.8 g of protein per kg of body weight.
For you if
You want visible size in your chest, back, arms and legs, you can train four days a week, and you've lifted a bit or you're ready to learn properly.
Not for you if
You only have three days. Take Strong.
Your main goal is losing fat. Take Lean.
What you need
A gym
A kitchen scale
A bathroom scale
Your phone, to open the PDF
Save with a bundle
Any two plans: $59 instead of $78. Pick your pair on its page.
All six plans: $149 instead of $234.
Questions
I've never lifted. Can I start with build?
Yes. Weeks 1 and 2 teach every move and find your weights. If four days is a lot, gain is the 3-day way in.
Why upper and lower?
With four days, upper and lower trains every muscle twice a week. It is the classic split for four days.
How long is a session?
40 to 65 minutes, rest included. Weeks 1 and 2 are shorter. Each day in the PDF says how long it takes.
How do I get it?
The PDF lands in your email within a minute. The download link keeps working, so you can get it again any time.
Is it a subscription?
No. You pay once and keep it.
Can I get a refund?
Yes. If the plan is not for you, email us within 30 days for a full refund.
The women's edition is here. See every plan, or try 2 weeks free.