A muscle building plan
with the numbers done.
Building muscle needs three things happening at once: training that gets harder over time, enough protein, and slightly more energy than you burn. Miss any one and the other two underperform. Phasebuilt sets all three from your answers.
Training that increases
Progressive overload is the mechanism, and the plan schedules it rather than leaving it to you. Four week blocks, a stated way to add difficulty, and a phase structure that changes the demand as you adapt. What that means in practice is covered in the progressive overload guide.
Protein set for the goal
When your goal is building muscle the target moves to 2.0 grams per kilogram of bodyweight, up from the 1.8 g per kg default. That sits at the top of the 1.4 to 2.0 g per kg range the International Society of Sports Nutrition gives for active people building or maintaining muscle. For an 82 kg person it works out at about 164 g a day.
A surplus, deliberately small
Extra energy helps build tissue, but the rate at which you can add muscle has a ceiling that eating more does not lift, so a large surplus mostly adds fat. Depending on the pace you choose the plan sets 150, 225 or 325 calories above your maintenance level. The calculation is shown in full.
Whatever you train with
Full gym, home gym, bands or bodyweight. A gym makes loading easier, but the plan is rebuilt for each rather than trimmed, and early progress at home is genuinely achievable.
Recovery is part of the plan, not a bonus
Muscle is repaired between sessions. If you report under six hours of sleep or high stress the plan adjusts rather than pretending recovery is free.
How fast is realistic
Slower than the internet suggests, and it varies with training age, genetics, sleep and how consistently you eat. Beginners gain fastest and the rate slows as you approach your potential. Ninety days is enough to see real change and to build the habit that makes the next ninety work. Nobody can promise you a specific result, and anyone who does is selling something.
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