Want to pack on muscle but don’t know where to begin? Whether you’re starting out, starting over, or just ready to level up, this new workout can help you supercharge your gains in 2024! From professional trainer Andrew Heffernan and the experts at Men’s Health comes the ultimate program designed to give you the tools you need to emerge bigger, stronger, fitter—and primed to take on every fitness challenge that comes your way.

This 142-page guide gives you six weeks of sustainable, repeatable workouts, nutritional tips, recovery ideas, and mindset principles that can—and should—form the foundation of your health and fitness habits from this day forward while helping you bulk up. Inside, you’ll find:

PSA: You don’t need to overhaul your life to reach your fitness goals!

Your body only has a finite amount of energy and fuel to grow new muscle—in other words, if you do too much by going too hard too soon, your adaptive capabilities won’t be able to keep up. That’s why this plan focuses on helping you avoid the setbacks that come with overdoing it and, instead, will help rewire your body for sustainable growth.

In this ultimate program, expert trainer Andrew Heffernan, C.S.C.S., lays out a highly strategic plan showing you exactly what workouts to do each day, when to up your reps, how much to rest, and everything else you need to know to get the most muscle and strength from your workouts. The best part? He’ll teach that you don’t need to do endless cardio sessions, starve yourself, or lift until your eyes bulge to see results.