Gain Program
Build muscle, strength & size, whilst improving the way you look, move & feel
| Days per week | 5 |
| Workout length | 75 - 90 min |
| Level | Beginner+ |
| Training style | Hybrid training |
| Type | Rolling |
Overview
Meet the Gain program - our go-to Functional Bodybuilding plan. It's all about packing on muscle while boosting your strength in key lifts like Squat, Bench, and Deadlift. But here's the kicker - alongside this the Gain program incorporates conditioning sessions within the training week to continue to develop fitness alongside strength and size. Get strong, fit, and jacked all at the same time!
Goals
Build strength, muscle, and conditioning
KPI’s
1RM Back Squat
3RM Bench
5RM Stiff leg Deadlift
1 Mile Run
Best if you want to:
Build a robust, aesthetic physique, and aerobic capacity.
Start whenever you’re ready to commit to at least 8-12 weeks of focused training. Muscle growth takes time, so consistency is key.
Yes, you can run the GAIN program alongside other training or MARCHON™ programs, but here's what to keep in mind:Key Points:Strength-Focused: GAIN is primarily focused on building muscle, so it pairs well with low-intensity cardio or skill-based programs like PERFORM or TRAIN.Recovery Is Key: Since GAIN involves heavy lifting and muscle-building, be mindful of your recovery. Overloading with additional high-intensity training can lead to fatigue and hinder muscle growth.Cardio and Conditioning: You can add steady-state cardio or light endurance training (e.g., running, swimming) without affecting your progress in GAIN, but avoid excessive HIIT or endurance work that might compromise recovery.Program Pairing: It pairs well with PERFORM if you want to maintain general fitness or WOMEN’S if you're focusing on functional strength and conditioning.By balancing intensity and ensuring proper recovery, you can effectively combine GAIN with other programs for a well-rounded fitness routine!
Yes, but strength and muscle growth will be slower if you’re in a calorie deficit.
Yes, our dedicated coaching team is available for questions or guidance.