What do you want the next 12 weeks to build?
Tap the goal that matches your training. Your plan gets built around it — training split, calories, macros, step target, everything.
Build muscle
Add mass. Get stronger. Look bigger in the mirror without soft-bulking into a food coma.
- Heavy 4–8 rep compound work
- Mild caloric surplus + 1.6 g/kg protein (Morton 2018)
- Upper/Lower or Full Body split — 3-5 days/wk
Both — recomp
Drop fat AND add muscle at the same time. Slower per direction but you look better twice as fast.
- Maintenance calories + high protein
- Same evidence-based training
- Progress tracked in strength + waist
Lose fat
Drop bodyfat while keeping every hard-earned kilo of muscle. No 30-day gimmicks.
- 18% caloric deficit + high protein
- Resistance training to preserve muscle
- Daily step target + weekly progress checks
Not sure? Just pick one — you can change your goal any time from Account.
Stop chasing the pump.
Start building muscle that actually grows.
The evidence-based training system for lifters who are done wasting years on programs that don't progress them. Mechanical tension. 4–8 reps. Double progression. 4–6 hard sets per muscle. In and out in under an hour — natural, enhanced, beginner or advanced.
Most lifters waste 2–3 years on programs that don't actually progress them. Don't be one of them.
No card required for trial · Cancel anytime · All you need is a gym membership
- Mechanical tension is the driver — not the pump
- 4–8 reps, double progression, RIR 1–2
- 4–6 hard sets per muscle per week. No junk volume
- Joint-friendly stable exercises. In-and-out sessions
Built for lifters. Not for the App Store.
Every set, tracked. Every week, measured.
Total tonnage, last-30-day cadence, current split and mode, weekly strength chart, current rank — at a glance. No spreadsheets. No guessing if you're progressing.
Setup, execution, mistakes — for every lift.
Looped form demos, anatomical muscle maps that highlight what each movement actually trains, and curated variants so you know exactly when to swap. Built for lifters who want results, not soreness.
Every working set moves you.
No daily login bonuses, no boosts, no shortcuts. Earn EXP by adding weight, adding reps, hitting PRs. Twenty ranks across six tiers — Foundation to Legend. Find out who you actually are.
Mechanical tension. Not metabolic noise.
Soreness, the pump, the burn — those are byproducts. The primary driver of hypertrophy is mechanical tension: heavy loads, fully recruited high-threshold motor units, reps close to failure. That's the signal your muscles respond to.
Everything in Hypergains is built to deliver that signal efficiently: stable exercises so you can overload them for years, a 4–8 rep range so every rep is a stimulating rep, and just enough sets to grow — not enough to bury you in fatigue.
Upper/Lower (4 days) or Full Body (3 days). 24h recovery baked in.
4–8 reps. 2–3 working sets. 1–2 Reps In Reserve. Double progression.
Low effective volume. Rest days. 6k–10k steps. Protein target. Sleep.
Built on peer-reviewed research. Not gym-bro folklore.
Every training and nutrition principle inside Hypergains traces back to a specific paper. Six of them are the load-bearing beams. Here they are.
Mechanical tension is the primary driver of muscle growth.
Metabolic stress and muscle damage are downstream. Load moved with intent under high tension is what grows tissue.
Schoenfeld, B.J. (2010). J. Strength & Conditioning Research 24(10):2857-72.
Heavy 4–8 reps grow muscle as effectively as light high-rep sets — when volume is matched.
Meta-analysis of 21 RCTs found no meaningful hypertrophy difference between load ranges. Heavier is more time-efficient and better for strength carryover.
Schoenfeld, B.J. et al. (2017). J. Strength & Conditioning Research 31(12):3508-3523.
4–10 hard sets per muscle per week is enough. More is not always better.
Systematic review shows returns plateau after ~10 sets/muscle/week for most lifters. Junk volume steals recovery.
Baz-Valle, E. et al. (2022). J. Human Kinetics 81:199-210.
Train close to failure. 0–3 reps in reserve is the growth zone.
Sets taken further from failure produce less hypertrophy per set. RIR 0-3 maximizes stimulus without burying recovery.
Refalo, M.C. et al. (2023). Sports Medicine 53(3):649-665.
High protein + resistance training preserves muscle in a deficit — and can add muscle while dropping fat.
Landmark recomp study: subjects lost 4.8 kg fat AND gained 1.2 kg lean mass on a 40% deficit with 2.4 g/kg protein and heavy lifting.
Longland, T.M. et al. (2016). American J. Clinical Nutrition 103(3):738-746.
NEAT — daily steps and low-intensity movement — is the biggest fat-loss lever beyond diet.
Between-person differences in daily NEAT explain up to 2,000 kcal/day of variance. Not cardio. Steps. Every day.
Levine, J.A. et al. (2005). Science 307(5709):584-586.
Every principle above · baked into your training and nutrition plan · from day one
Cheaper than the coffee you drink pre-workout.
The lifters getting real results usually pay for a coach, a coaching app, or years of trial-and-error. Here's what those cost.
Same evidence base · same rep ranges · same principles · a fraction of the cost
Questions, not objections.
Train less. Grow more.
Your first 7 days unlock every program, every exercise, every education module, every rank, every PR tracker. No credit card. If you don't love it, you close the tab and never get charged.
No card required · Cancel in 2 taps · Zero data lost if you leave
No card · Cancel in 2 taps · ~$0.55/day USD on annual
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