Advanced Muscle Growth plan
Budget: $30 – $250 USD
I have years of lifting under my belt and I’m ready to push past my current plateau. My primary focus is muscle growth and, while I’m comfortable with an advanced workload, I’d like the program rooted in general strength training rather than strict power- or Olympic-lifting templates.
What I need from you is a structured, progressive-overload plan that covers both training and nutrition. Ideally, the program spans 12 weeks, details every workout (sets, reps, RIR/RPE targets), and aligns daily macro goals with each phase of the cycle. Please present it in a format that’s easy to track—Google Sheets, Excel, or a well-organized PDF are all fine—and include clear progression rules so I know exactly when to add load or volume.
Acceptance criteria
• 12-week calendar broken into logical hypertrophy and strength blocks
• Full exercise selection with coaching cues and video references where relevant
• Macro breakdown and sample meal suggestions that tie into each training phase
• Progression guidelines spelled out in plain language
• Final deliverable submitted within one file set, ready for immediate use
If you’ve built similar programs for advanced athletes and can back it up with examples or testimonials, that will set you apart. Looking forward to a plan that keeps me growing and getting stronger week after week.
What I need from you is a structured, progressive-overload plan that covers both training and nutrition. Ideally, the program spans 12 weeks, details every workout (sets, reps, RIR/RPE targets), and aligns daily macro goals with each phase of the cycle. Please present it in a format that’s easy to track—Google Sheets, Excel, or a well-organized PDF are all fine—and include clear progression rules so I know exactly when to add load or volume.
Acceptance criteria
• 12-week calendar broken into logical hypertrophy and strength blocks
• Full exercise selection with coaching cues and video references where relevant
• Macro breakdown and sample meal suggestions that tie into each training phase
• Progression guidelines spelled out in plain language
• Final deliverable submitted within one file set, ready for immediate use
If you’ve built similar programs for advanced athletes and can back it up with examples or testimonials, that will set you apart. Looking forward to a plan that keeps me growing and getting stronger week after week.