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 12-week program combining expert training, real-world nutrition, and proven supplementation. Powered by Gym College.
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What’s included
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- 12-Week Muscle-Building Program
- Macro + Meal Plan Templates for Growth
- Supplement & Recovery Recommendations
- Community Support & Expert Coaching Access
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WHAT’S NEW?
A progressive workout system built for real hypertrophy.
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.
A structured 12-week plan with three distinct phases:
Foundation (Weeks 1–4): Focus on form, movement, and building volume.
Growth (Weeks 5–8): Increase load, drive progressive overload, and adapt.
Specialization (Weeks 9–11): Address weak points with focused training.
Deload (Week 12): Recover, reduce intensity, and prepare for the next cycle.
Includes Push, Pull, Legs, and Upper/Lower splits:
Bench press, lat pulldown, T-bar rows, barbell curls
Squats, lunges, leg press, hip thrusts, calf raises
Designed to target every major muscle group with precision and balance.
WHAT’S INCLUDED
You’ll receive a professionally designed 12-week muscle-building system, structured around proven push, pull, leg, upper, and lower splits.
The program follows a 3-phase structure to maximize hypertrophy:
-> Foundation (Weeks 1–4): Focus on form and build volume
-> Growth (Weeks 5–8): Push progressive overload
-> Specialization (Weeks 9–11): Target weak points before deload
-> Week 12: Deload to recover and reset
You’ll train 5 days per week, hitting every muscle group twice weekly while allowing room for recovery and sustainable effort.
This plan is built to deliver real, noticeable gains using structured sets, reps, rest times, and smart weekly progressions.
Comprehensive Nutrition & Supplement Guide
-> Step-by-step calorie and macro setup, so you know exactly how much to eat for lean muscle
-> Sample muscle-building meal plan to make hitting your numbers simple
-> Evidence-based supplement list (whey, creatine, omega-3s, vitamin D) — no gimmicks, just what works
-> Practical tips on hydration, recovery meals, and nutrient timing around workouts
-> Real-world advice to keep progress rolling on busy days and rest days alike
The Iron Edge Blueprint includes in-depth weekly guidance so you know exactly what to do, and why, across the entire program.
You’ll learn:
-> How to select the right weight and train close to failure with a purpose
-> How to progress sets, reps, and volume week to week
-> How to organize your recovery days to support lean muscle growth
-> How to organize your diet to build real muscle
Each phase builds logically on the last, so you’ll never be guessing, plateauing, or spinning your wheels in the gym.
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 12-week plan?
Yes. After the deload in Week 12, circle back to Week 1 and chase new PRs. Most lifters run two or three cycles before switching programs.
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?
Aim for +15–20 % above TDEE, enough fuel to build tissue without turning you into a human donut. That’s roughly +300–500 kcal for most people. Bigger isn’t better; it just makes the cut harder later.
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 12 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.