If your main goal is to get bigger and more muscular, but you’re what we call a “hard gainer”, this is the program for you.


Program introduction

”There are thousands of “bodybuilding” programs on the internet or in magazines. Why should you choose this one? This program is exclusive, designed for the person with average genetics who doesn’t have the benefit of or chooses not to use performance enhancing drugs.  Volume is the number one enemy of natural muscle growth.  This unique program is based on this principle and uses the most powerful way to create maximum growth stimulus without the drawbacks of excessive volume. Because it involves high frequency and high intensity of training, you must be able to train up to 5 or even 6 days a week.   More importantly, you must be willing to give everything you’ve got into the work sets. If you are willing to do the work, you will gain more muscle in 3 months than in a normal training year. What’s more, you will feel better and more energetic throughout the day, instead of drained and aching!”

Christian Thibaudeau


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Program overview

If your main goal is to get bigger and more muscular, but you’re what we call a “hard gainer”, this is the program for you.  It is designed to put muscle on even the hardest of gainers and will certainly work for you!

  • The program is 12 weeks long
  • The plan is designed for 5 training days per week
  • This program is designed for those who want to gain muscle and volume


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What does the program include?

  • Your 12-week detailed plan
  • Access to the forum for questions
  • Explanatory videos by Christian Thibaudeau

”To make it short, thank you for your article about how to train as a natural lifter we need more of these. By following your program, i gained 5 lbs and lost fat at the same which i tought was impossible. Those are very good result because i’ve been training since 6 years lol. Pull/push low volume/heavy weight/frequency is the way to go. Cant believe i wasted lost so much time following bullshit typical bodybuilding program.”

Feel Tot,


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  • How long is the program?

    The program has 3 4-week phases.  It is 16 weeks long.

  • Does it include a nutrition plan?

    No, there is no nutrition plan included.

  • What kind of equipment do I need?

    You will need access to a training facility.  This program requires various equipment and tools such as: squat rack, chains, pulley system, leg curl/leg press/leg extension, stationary bike.