Tool flow

Muscle Building Kit

Line up the basics for building muscle. Calories, protein, a training split, and volume you can track over time.

Calculate your maintenance calories so you can set a proper surplus for muscle growth.

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Split your calories into protein, carbs, and fats with enough of each to grow and train well.

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Lock in a daily protein target that supports muscle growth. Most people undershoot this.

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Estimate your 1RM for key lifts so you can program with the right percentages.

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Find the best training split for your schedule and recovery capacity.

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Track your total training volume so you can tell whether you are doing enough to grow.

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Ready to start?

Jump into the first step and start building your plan.