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28-Day Hypertrophy Program — Men's Edition
Progressive overload training to build lean muscle and strength
Based on your goal: Build Muscle
This is a live preview of your personalized plan. Days 3–28 and full nutrition are unlocked when you purchase.
Your full 28-day schedule is personalized to your fitness level and goal — all 4 weeks mapped out and ready to go.
See all 28 daysChest · Shoulders · Triceps
💡 Focus on progressive overload; increase 2.5–5 lbs weekly
💡 30–50 lb dumbbells; full range of motion
💡 Seated or standing; brace core throughout lift
💡 Slow eccentric; don't swing the weight
💡 Elbows pinned to sides; full extension at bottom
Lats · Rhomboids · Rear Delts · Biceps
💡 King of compound lifts; track weekly PR progression
💡 Add weight belt when bodyweight becomes easy
💡 45° torso angle; row to lower chest
💡 High pulley; pull to forehead level with external rotation
💡 Full supination at top; no body English
Quads · Glutes · Hamstrings
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