60 days · 3 to 6, your call
Get Big in 60 Days
Building muscle is simple to explain and boring to do: the same basic lifts, a little more weight each week, enough food and sleep. This protocol handles the boring part: it builds the split around the days you have, tells you how many sets, when to add load and when to back off for the recovery week.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You want to gain size and you're tired of switching programs every week.
- You train 3 to 6 days and have at least 45 minutes per session.
- You eat too little and need a surplus meal plan that doesn't turn into fat.
Who it is not for
- You want to lose fat at the same time. That's possible, but it's a different protocol: Get in Shape in 90 Days.
- You've never set foot in a gym. Start with the beginner protocol and come back.
- You want six days of bodybuilder volume. That's the Arnold-Style Training.
How it works
You answer. The engine builds.
- Length 60 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Two training blocks, each with its own plan. Week 1 you learn, week 2 you keep the load and add reps and a set, week 3 the load goes up, week 4 you recover on half the sets. Block 2 repeats the cycle with new exercises and ends on a peak week.
- Split chosen for your available days
- Clean calorie surplus
- Scheduled deload week
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 60 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 24 years old, 70 kg, intermediate, gym, 60 min per session.
- Dumbbell bench press 4 sets × 6-10 · rest 90s
- Wide-grip lat pulldown 4 sets × 6-10 · rest 90s
- Cable rope pushdown 3 sets × 10-15 · rest 75s
- Reverse pec deck 3 sets × 10-15 · rest 75s
- Concentration curl 2 sets × 10-15 · rest 75s Do both sides.
Abs and core
- Mountain climbers 2 × 30-45s
- Reverse crunch 2 × 12-16
Cardio
10 min of Stationary bike or Stair climbing at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
Which training split will I get?
It depends on the days you pick: 3 days becomes push, pull and legs, 4 is upper/lower twice, 5 or 6 mixes both. The engine chooses, and the exercises stay fixed inside each 4-week block, with a new plan in the second.
How does the progression work?
Week 1 you learn the technique with 2 or 3 reps in reserve. Week 2 you keep the loads, chase reps and get an extra set on the first exercise. Week 3 you add weight once you hit the top of the rep range and get a set on the first two. Week 4 is a deload with half the sets. Then block 2 starts.
How much muscle can I gain in 60 days?
For a beginner or intermediate, 2 to 4 pounds of lean mass is realistic, with the rest of the scale being water and glycogen. Advanced lifters gain less. Nobody gains 10 pounds of muscle in two months without chemical help.
Will I get fat on the surplus?
The meal plan sits about 12% above your expenditure, enough to build without piling on. If your waist is growing faster than your arms, drop the evening snack and carry on.
Is there cardio?
Light, once or twice a week, for your heart and recovery. It doesn't hurt gains. If you want zero cardio, just tick that.
Get Big in 60 Days
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.