For muscle gain
Build muscle without the dirty bulk.
Most lean-bulks fail because the surplus drifts up, the volume drifts down, and the protein floor never holds. Coach Jamie watches weekly volume per muscle group; Casey watches the surplus and protein streak; Rex steps in for serious off-season programming when you’re ready.
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What's inside
The muscle-gain playbook
Progressive overload tracking
Top-set weight × reps for every exercise across months. Coach Jamie will tell you when a lift is plateaued and what to do about it.
Rep PRs and 1RM curves
Strength PRs aren’t the only PRs that matter. Rep PRs (more reps at the same weight) and e1RM curves are how hypertrophy actually progresses.
Weekly volume per muscle
Hard sets per chest / back / quads / hamstrings / shoulders / arms. Lagging muscles get 3-4 extra hard sets/week; over-trained ones get pulled back.
Surplus + protein discipline
Casey watches kcal trend and daily protein hits. A 200-300 kcal surplus with a high protein floor is the lean-bulk sweet spot.
Bodyfat-aware bulking
Rex caps bulks around 12-13% body fat for men (the analogous threshold for women is higher — roughly 22-23%). Past that, you’re adding fat, not muscle. Rex watches the trend and tells you when it’s time to cut.
Stale-lift detection
Lifts that haven’t moved in 8+ weeks get flagged. Re-test load, change tempo, swap variation — anything to break the plateau.
In the app
What a real lean bulk looks like
Start at 200-300 kcal above maintenance. Hit your protein floor (typically 0.8-1.0g/lb of bodyweight) every day, no exceptions. Lift 4-5 days a week with weekly volume per muscle group in the 10-20 hard-set range. Sleep 7.5+ hours minimum.
Track top-set weight × reps and weekly volume across blocks. Bodyweight should drift up 0.25-0.5% per week. Faster than that and you’re adding fat; slower and your surplus is too small. Casey watches the trend and adjusts.
Cap the bulk at 12-13% body fat (about 8-12 lb total for most people in 16-20 weeks). Past that, you’re fat-gaining; the cut costs more than the bulk gave you. Rex will flag the threshold when you hit it.
FAQ
FAQ
How long does a real bulk take?
Do I need to track macros for muscle gain?
Should I run Jamie or Rex?
Is creatine worth it?
Start tracking. Talk to your specialists today.
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BETAWellness Project is informational software, not a medical product. AI advisors do not diagnose, treat, or prescribe — for anything clinical, consult a qualified clinician.