Welcome to your #1 Hypertrophy and Strength Training Programs, backed by science and 20+ years of training experience.
Pick Your Level:
A perfected system to build muscle and strength, created by Gavin Larsen, a certified sports acupuncturist. Whether overcoming a desk-bound lifestyle or building muscle, these programs support your goals.
Muscle Mastery Series
These progressive hypertrophy and strength training programs designed to take you from foundational strength to advanced muscle-building. This series builds muscle while revitalizing your body and mind, counteracting poor posture and a sedentary lifestyle.
How Does it Work?
Month 1:
If you’re new to weightlifting, start with the Beginner 2-Day Split (Dumbbells Only) in your first month. This program can be done at home or in the gym, making it easy to get started.
Month 2:
In month two, advance to the Beginner 3-Day Split, incorporating assisted pull-ups to build essential bodyweight strength.
Month 3+:
By month three, you can advance to either the Master 3-Day or 4-Day Split, based on your schedule. Both programs are designed for maximum hypertrophy and strength gains. Each Master program includes 2 variations, which I recommend alternating month-by-month for optimal results.
Beginner 2-Day Hypertrophy & Strength
Designed for absolute beginners, this 2-day-per-week, dumbbell-only program focuses on building foundational strength through simple, effective full-body workouts. It helps awaken your muscles and introduce essential lifting techniques for long-term progress.
Beginner 2-Day Split: 1st Month (Dumbbells Only)
✔ Build muscle & strength – Effective full-body workouts for home or gym
✔ Dumbbells only – No fancy equipment needed
✔ 2 sessions per week – 45-60 min each
✔ Boost endurance & hypertrophy – Ideal for beginners
✔ Affordable & effective – Get started for the price of a lunch out!
Beginner 3-Day Hypertrophy & Strength
This next-phase, beginner-friendly 3-day-per-week program builds on Month 1 by introducing accessible pull-up progressions. Designed for muscle growth and resilience, it counteracts desk stiffness while keeping your progress on track.
Beginner 3-Day Split: 2nd Month
✔ 4-week structured plan – Level up your strength training
✔ 3 sessions per week – Simple & effective workouts
✔ Dumbbells + pull-up progressions – Build muscle & improve endurance
✔ Home or gym-friendly – No complex equipment required
✔ Stronger, leaner, fitter – Achieve a balanced physique!
Master 3-Day Hypertrophy & Strength
Designed for maximum gains, these 3-day-per-week programs optimize strength and hypertrophy while fitting into a busy schedule. It’s the perfect way to recharge both body and mind, keeping you strong and energized all week. To maximize results, alternate between variations month-to-month (e.g., January: Variation 1, February: Variation 2, March: Variation 1, etc.).
Master 3-Day Split: Variation 1
✔ Maximize muscle & strength – Barbell, dumbbell, bodyweight & machine exercises
✔ Gym-based program – Designed for a fully equipped gym setup
✔ 3 sessions per week – Effective training without a huge time commitment
✔ Structured for results – Proven plan for strength & hypertrophy
✔ Consistency is key – The best split is the one you stick with!
Master 3-Day Split: Variation 2
✔ Strength & muscle-focused – Barbell, dumbbell & machine-based training
✔ Gym-based program – Designed for a fully equipped gym setup
✔ 3 sessions per week – Efficient & effective workouts
✔ Balanced & structured – Ideal for serious lifters with limited time
✔ Results-driven – The best split is the one you stay consistent with!
Master 4-Day Hypertrophy & Strength
These 4-day-per-week programs optimize strength and hypertrophy, ensuring balanced muscle development while counteracting the strain of desk work. You’ll feel stronger, more defined, and ready to take on life. To maximize results, alternate between variations month-to-month (e.g., January: Variation 1, February: Variation 2, March: Variation 1, etc.).
Master 4-Day Split: Variation 1
✔ Build muscle, strength & endurance – Optimized for serious lifters
✔ Gym-based program – Barbell, dumbbell & machine exercises
✔ 4 sessions per week – Ideal balance of volume & recovery
✔ Maximize your training – Designed for consistent growth
✔ Affordable & effective – Get results for the cost of a dinner out!
Master 4-Day Split: Variation 2
✔ Optimize muscle growth & strength – Designed for serious lifters
✔ Gym-based program – Barbell, dumbbell & machine exercises
✔ 4 sessions per week – Balanced for hypertrophy & recovery
✔ Structured for results – Maximize training efficiency
✔ Affordable & effective – Get gains for the cost of a dinner out!
The Muscle Mastery Series equips you to reclaim your body, sharpen your mind, and build a strong, resilient physique. Break free from desk strain and transform into a powerful, thriving version of yourself. Start your journey today.