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6-12 Week Mass Gain Program by Ben Greenfield


Ben Greenfield

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6 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 12 week mass gain plan is designed for a skinny, lean or thin male or female to add muscle mass while building coordination, speed and power. It is based off the principles in Dan John's book "Mass Made Simple", which you can download at:

The plan can be customized to last as few as 6 weeks or as long as 12 weeks, depending on the amount of time you have available for your mass gain. It also includes full meal planning instructions, meals and recipes.

And there's a bonus too! Every month, Ben Greenfield is sitting down and writing a check that includes a full refund of your plan purchase plus a $100 bonus if you post before/after photos to your blog or Facebook and they are ranked as the best before/after photos for the month. So if you take a front photo and a side photo before starting this plan, then log your progress and muscle gain, and continue to add front and side photos each month, you can actually get paid for using this plan! All you need to do is post the link to your progress at, and be sure to mention that you're using this plan!

Finally, you'll notice that there is more recovery and rest in this program than you may be accustomed to. It is crucial you not "always be moving" if you're serious about gaining mass. For this reason, the rest days should be complete rest days on which you simply stay naturally physically active (walking, staying on your feet, etc.). If desired, in addition to the assigned workouts on recharge days, you can plat a sport (e.g. soccer, tennis, basketball) but try not to deplete/fatigue your body!

If you want to bulk up, then this plan is for you.

Questions? E-mail

Training Plan Sample Week


Average Weekly Breakdown

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Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.