Building muscle is a combination of proper training, nutrition, and recovery. As Brad Schoenfeld, a leading expert in muscle hypertrophy, famously said, “Muscle growth occurs when the rate of protein synthesis exceeds the rate of protein breakdown.” To achieve this balance, you need a well-structured program that challenges your muscles, but also allows time for recovery. Here’s a breakdown of two 2025 training programs designed to build muscle and improve recovery, so you can transform your body effectively.

1. 26-Week Max Muscle Plan (Intermediate to Advanced)

The 26-week cycle is based on Brad Schoenfeld’s Max Muscle Plan, offering a research-backed approach to hypertrophy. This program is perfect for intermediate to advanced lifters looking to step up their training and avoid plateaus. By incorporating undulating periodization, the intensity varies week to week, allowing you to focus on progressive overload. A key takeaway from Schoenfeld’s work is the importance of both intensity and volume to maximize muscle growth.

2025-26-Week-Strength-Training-Program-LBH

2. 16-Week Progressive Overload Program

For those looking to focus on progressive overload, the 16-week program is an excellent choice. It’s designed with the goal of gradually increasing the weight you lift to stimulate muscle growth. As Brad Schoenfeld notes, “Progressive overload is the cornerstone of muscle growth.” This program is perfect for anyone who, like myself after 30 years of training, prefers working with weights under 80% of their one-rep max to reduce joint strain.

2025-Strength-16-Week-Training-Program

Key Features of the Program

• Undulating Periodization: This method cycles your training intensity, allowing for continuous progress.

• Repetition Ranges: Programs include specific repetition targets, such as 5RM, 8RM, or 10RM, to optimize muscle fiber recruitment.

• Myo-Reps: A rest-pause technique designed to push muscles past failure for maximal hypertrophy. Myo-reps are ideal for increasing muscle volume in a shorter amount of time.

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Proper Weight Selection with Calculators

Each program includes a spreadsheet that helps you track your progress. Simply input the weight you’ve lifted at 1–15 reps, and the tool will estimate your rep max for different set ranges. This helps eliminate the guesswork from weight selection, so you can focus on hitting your goals.

Recovery is Key

As Brad Schoenfeld emphasizes, “Rest and recovery are just as important as training itself.” To build muscle effectively, you need adequate rest between sets and during the week. I recommend resting 2-3 minutes between working sets for maximal muscle recovery. Be mindful not to overtrain—listen to your body and allow for proper recovery between sessions.

Training Splits: Structure for Success

The program offers different training split options to suit various schedules and goals:

• Upper/Lower Split: Train upper body one day and lower body the next.

• Push/Pull/Legs: A classic method where you alternate between pushing, pulling, and leg exercises.

Each split allows ample time for recovery, ensuring your muscles aren’t overworked and can grow optimally. As Schoenfeld states, “Overtraining is counterproductive; it’s crucial to allow muscles time to adapt and grow.”

Terms:

RIR – repetitions in reserve (how many reps in the tank/short of failure).

Volume – I provide a recommended number of working sets for large muscle groups, like the quadriceps, hamstrings, chest, back, and shoulders. in the far-right column.  I recommend cutting that number in half for smaller muscle groups, such as the biceps, triceps, and calves.

Weekly Volume: the number of weekly working sets performed for major muscle groups.

Myo-Reps: These are a type of rest-pause training. You perform your initial set, close to failure, rest for 15 seconds, then attempt to perform another set with approximately 1/5 to ¼ of the repetitions on your initial set. End the set when you cannot perform that number of repetitions. An example myo-rep set: 15 repetitions, rest 15 seconds, 3 repetitions, rest 15 seconds, 3 repetitions, rest 15 seconds, 2 repetitions – END SET.  For a complete description, click this link – Myo-rep video.

Conclusion: Transform Your Body

Building muscle isn’t just about lifting heavy weights—it’s about consistent effort, proper programming, and allowing your body to recover. Whether you choose the 26-week Max Muscle Plan or the 16-week Progressive Overload Program, both will help you achieve your muscle-building goals. If you’ve been struggling to get lean, build muscle, and improve your overall health, Lean by Habit can help you achieve your goals through sustainable habits. Are you ready to transform your body and finally reach your full potential?

For a detailed look at our programs or for more guidance on muscle growth and recovery, explore Lean by Habit for more information.

If you have any questions or think I can help you reach your fitness goals, please get in touch with me at leanbyhabit@gmail.com.

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