Gym College
The Muscle-Building Blueprint
The Muscle-Building Blueprint
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Start building lean muscle with the Iron Edge Blueprint. A full 10-week program combining expert training, effective nutrition, and proven supplementation.
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What’s included
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- 10-Week Muscle-Building Program
- Complete Nutrition and Supplement Guide
- An Essentials Guidebook
- Direct Access To Our Support
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WHAT’S NEW?
A progressive workout system built for real hypertrophy and muscle growth. This plan is fully optimized to build muscle.
Exact sets, reps, rest, and structure to maximize growth every week.
Fuel your body to grow lean mass. Simple calorie formulas, macro guidelines, and a sample meal plan to stay consistent.
Evidence-based supplements to boost strength, recovery, and performance without wasting money on useless products.
We offer this guide in all our programs. The Essentials Guidebook gives you the core knowledge to train effectively from the start. It covers the key principles of progress, how to structure workouts, muscle anatomy for smarter exercise choices, recommended gear, progress tracking, and safe mobility practices. Everything you need to build a strong foundation is in one place.
The program is divided into two progressive training blocks.
Block 1 is all about building the foundation. Across an Upper, Lower, Push, Pull, Legs rotation, you’ll cycle through three training styles: heavy strength-focused days with compound lifts in the 3–6 rep range, hypertrophy-focused days with moderate reps to build quality volume, and pump-style finishers in the 12–20 rep range to maximize muscle activation. This mix develops strength, size, and mind–muscle connection right from the start.
Block 2 shifts into a dedicated hypertrophy phase using an Upper/Lower split. Each muscle group is trained twice weekly with slightly higher rep ranges, more advanced exercise variations, and strategic use of partial reps and lengthened-position work. This block is designed to maximize growth while balancing recovery, making it ideal for intermediate to advanced lifters.
WHAT’S INCLUDED
You’ll receive a professionally designed 10-week muscle-building program, built around proven Upper, Lower, Push, Pull, and Legs training.
The system runs in two progressive blocks to maximize strength and hypertrophy:
→ Block 1 (Weeks 1–5): Foundation — A mix of heavy strength days, moderate-rep hypertrophy work, and pump-style finishers. This balance establishes a strong foundation while developing size, strength, and a mind–muscle connection.
→ Block 2 (Weeks 6–10): Hypertrophy — Transition into an Upper/Lower split that trains each muscle group twice per week. Rep ranges increase, advanced exercise variations are introduced, and the focus shifts fully toward muscle growth with strategic volume and recovery.
You’ll train 5 days per week, covering every muscle group effectively while managing fatigue for steady, sustainable progress. This plan is built to deliver noticeable gains with structured sets, reps, rest times, and progressive overload.
Comprehensive Nutrition Guide
→ Clear framework for calorie and macronutrient setup to support lean muscle gain
→ Structured sample meal plans and substitution strategies for flexibility
→ Evidence-based supplement recommendations focused on proven essentials
→ Practical guidance on hydration, recovery nutrition, and nutrient timing
→ Sustainable strategies for both training and rest days to ensure consistent progress
The Essentials Guidebook provides the core principles that drive progress: proper technique, mechanical tension, progressive overload, and consistent effort.
It explains the structure of your two training blocks, outlining goals, rep ranges, and intensity methods so you know exactly how to approach each session.
You’ll find clear muscle anatomy references, recommended gear for safety and performance, and substitution options to adapt the program to your needs.
Finally, it covers progress tracking, mobility, and injury prevention, ensuring you train effectively, recover well, and build results that last.
What You’ll Need to Get Started
This program is designed entirely around building muscle, so it emphasizes machine and cable-based movements to maintain constant tension and controlled mechanics.
But don’t worry if you don’t have access to a full gym—every movement includes alternatives using dumbbells or barbells to give you the same results.
For best results, a well-equipped gym with machines and a cable stack is ideal. However, you can still follow the plan at home with just a few essentials: an adjustable bench, pull-up bar, and a set of dumbbells, as long as you're flexible with substitutions.
We also suggest some optional gear recommendations like straps, chalk, and knee sleeves. They're not mandatory, but they can definitely help boost your performance.
Frequently Asked Questions
Can I repeat the 10-week plan?
Yes, you can repeat the 10-week plan. In fact, running multiple cycles is often the best way to continue building strength and muscle, as long as you’re still progressing in weight, reps, or overall performance.
I only have three or four days a week to train, am I sunk?
No. Hit Push, Pull, Legs as your non-negotiables. If you’ve got a fourth day, rotate Upper or Lower from the second half of the split. Progress will be slower, but you’ll still grow if you keep adding weight and eating enough.
Do I need a fully kitted-out commercial gym?
Helpful, not mandatory. A barbell, adjustable bench, pull-up bar, cable station (or bands), and a stack of dumbbells cover 90 % of the plan. No leg press? Sub Bulgarian split squats or front squats. No T-bar row? Use a chest-supported dumbbell row.
Is this guide beginner-friendly?
If you can squat, hinge, press, and pull with decent form, yes. True day-one lifters should spend 4–6 weeks grooving the big lifts first; everyone else can jump straight in.
How big should my calorie surplus be?
Around 300–500 kcal above TDEE. The Nutrition Blueprint Guidebook explains everything in detail.
I’m vegan / gluten-free, will the meal plan still work?
Yes. The sample menu is only a template. Hit the macro targets (protein, carbs, fat) with foods that fit your diet and digestion. Plant-based proteins, rice-or-oat pastas, or higher-fat keto swaps all work if totals match.
Do I have to do cardio?
Optional. Two light 20-minute sessions or a few brisk walks each week help recovery and appetite, but won’t wreck gains. Skip marathon sessions; the goal is muscle, not a 10 K PB.
How long should each workout take?
Roughly 60–75 minutes, warm-up included. Big rest periods (2–3 min) on squats and presses pad the clock, but if you’re in the gym for two hours you’re talking too much.
What results can I realistically expect?
Expect 0.25–0.5 % of body-weight gained per week while adding reps or weight every cycle. That’s 3–6 lean pounds across the 10 weeks for most intermediates. Anything faster is probably more pastry than muscle.
Is there a refund?
Digital product = no automatic refunds. But if something is genuinely broken or missing, email support and we’ll give you a full refund and still send you the workout guide.