Muscle Dork 2.0 - Gym Plan

only available in app.



Muscle Building


Plan Duration

8 weeks


Days per week

38 workouts of 45-60 mins



Approx 450 calories burned per workout

About this gym plan

Choosing to take on this plan means one thing: you are ready to change. You want to change the way your body looks and the old approach you had wasn’t cutting it. I’ve been there, I get it. I know what it’s like to flog yourself day in and day out at the gym, and see little or no progress. It hurts, man! That’s why I wrote this program, it’s methods which I use myself that have taken me from being a flabby student, to a skinny personal trainer to a place where I am proud of my physique and willing to display it!

This is an 8 week program, the first 2 weeks are known as the ‘primer phase’. This phase is designed to help you learn/re-learn how to contract your muscle effectively for each exercise, a huge component when it comes to changing your physique. From there you will move onto 6 weeks of 'Intelligent Progressive Overload'. Most bodybuilders/physique competitors/coaches will preach progressive overload, making you push up the weights every week on every single exercise every single week. I’m sorry to say it, but that approach is flawed in my opinion. There’s high chances of injury, not enough focus on exercise selection and execution, and overall a lack of any actual physique development as a result.

Get ready to push the intensity, work your fucking ass off and do it intelligently with this plan!