01
The program
Once the movements feel natural, the question becomes how to grow. First Build is the answer for a beginner: more sets in the rep ranges where muscle is actually built, paired with eating enough to grow.
For beginners ready to put on their first real, visible muscle.
02
Look inside
VYSN
Program No. 09
First Build
13 pages · printable trackers · made to keep
The arc
01–04VolumeBuild weekly sets in the growth ranges.
05–08IntensifyAdd load; push closer to failure.
09PeakVolume to its useful ceiling.
10DeloadBack off and grow into it.
03
What's inside
01Three sessionsEvery muscle hit weekly.
02Hypertrophy rangesThe right reps and the right volume.
03Progressive overloadAimed squarely at size.
04The eat-to-grow platePaired with Eating to Grow.
05Week + lift logsWatch the numbers climb.
04
The science
First Build is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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Make it a system
The Beginner step of the Build Muscle path. See the path →