First Build
Ten weeks to put on your first real, visible muscle — more volume than Foundations, honest hypertrophy ranges, and a plate built to grow on.
If it didn't start automatically, use the button above. The Edge arrives tomorrow morning.
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.
How it runs
What's inside
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.
Make it a system
Questions
How do I get it?
Drop your email above and the program downloads instantly — and The Edge, our one-minute daily letter, starts arriving each morning.
What do I actually receive?
A properly designed program — 13 pages — built to read on any device and print at home, plus the trackers that go with it.
What does it cost?
Nothing but your email. Every program in the library is yours — we would rather earn your inbox than your money.
Is it really mine to keep?
Yes. Once it is downloaded it is yours forever — print it, save it, and come back to it whenever you train.