Muscle Building Basics - Level Up!

A simple program for building muscle focusing on the core principles of lifting weights, eating protein, and getting enough sleep. This program incorporates gamification and social elements to keep you motivated and engaged.

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Program Modules

🏋️

Lift Weights - Unleash Your Strength

Engage in regular weightlifting exercises to stimulate muscle growth. This module focuses on proper form and progressive overload.

Perform Weightlifting Routine - Conquer the Iron

Weekly

Complete a structured weightlifting routine focusing on compound exercises. Track your progress and aim to increase weight or reps each session.

“Your muscles won't grow if you're just scrolling on your phone.”

activity

Record and Review Form

Weekly

Record yourself performing a key exercise (squat, deadlift, bench press) and review the video to check for proper form. Compare your form to examples online or share with a fitness community for feedback.

reflection
🥩

Eat Protein - Fuel Your Gains

Consume sufficient protein to support muscle repair and growth. This module emphasizes meal planning and protein sources.

Consume Protein-Rich Meal - Feast Like a Beast

Daily

Prepare and eat a meal containing at least 30g of protein. Share your meal on the community forum for bonus points!

“Eat protein chicken eggs tofu whatever just eat.”

activity

Drink a Protein Shake

Daily

Blend a protein shake with at least 20 grams of protein, fruits, and vegetables. Experiment with different recipes to find your favorite.

activity
😴

Get Adequate Sleep - Recharge and Grow

Prioritize sleep to allow your muscles to recover and grow. This module provides tips for improving sleep hygiene.

Get 7-8 Hours of Sleep - Dream Big, Grow Strong

Daily

Aim for 7-8 hours of uninterrupted sleep each night. Track your sleep and identify any factors that might be affecting your sleep quality.

“Sleep because muscles grow when you rest not when you're watching Tik Tok at 3:00 a.m.”

reflection

Establish a Bedtime Routine

Daily

Create a relaxing bedtime routine to prepare your mind and body for sleep. Include activities like reading, stretching, or meditation.

activity