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How to structure a 3-day full body split for maximum muscle growth — so every session stimulates growth without frying your recovery.
The exact set, rep, and intensity ranges that drive hypertrophy — and why doing more isn’t the same as growing faster.
How to progress your lifts week to week without stalling — using simple rules instead of guesswork or ego lifting.
Why most lifters fail on full body programs — and how to avoid the volume and recovery mistakes that kill results.
How to train hard, recover properly, and actually grow — even if you’re busy, natural, and not living in the gym.
This isn’t theory.
It’s a plug-and-play mass plan built on what actually works.
From Our Unchained Muscle Builders!
I gained 4lbs of muscle whilst keeping myself lean at around 18% bodyfat. Great program even for an intermediate lifter.
Used this program whilst dropping 30lbs of body fat. 3 days a week was just enough to maintain on an aggressive cut.
Been in the gym for about 6 months with no program. Started this and have gained 6lbs and put 50lbs on my bench.
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