36-Week Muscle Growth Program
36 Weeks of Muscle Growth
Three phases, run in order, taking you from your first structured hypertrophy block to advanced work. Beginner through advanced in one continuum, you don't outgrow it and go looking for what's next.
01 · Intro to Muscle Growth — the beginner phase. Builds work capacity and technique before volume becomes the driver.
02 · Compounded Growth — the intermediate phase. Volume and complexity build on the base you've earned.
03 · Mass Apex — the advanced phase. The hardest training in the program, and you'll be ready for it by the time you get there.
Loads are individualized. Starting recommendations are calculated from your bodyweight rather than handed to you as generic percentages. They're a starting point, as you learn your own strengths, you adjust, and the app keeps your history so you can see what's actually working.
Nutrition targets included. Protein, carbs, fat and calories, estimated from your height, weight, age and how often you're training. A baseline to work from, not a diet plan.
Delivered in HELM, on your phone. Every session, every prescribed weight, every set logged as you go, so you're never guessing what you lifted last week. Access is yours for life.
Built to run on your own. Everything you need to execute it. The prescription, the coaching notes, the progressions, all of it is in the app. No check-ins to schedule, no waiting on a reply to train.
What you'll need
A commercial gym, or one equipped like one
3–5 days per week, depending on the phase
45–90 minutes per session
After you buy: I personally add you to the app. Expect confirmation and login access within 24–48 hours.
