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Craig Capurso
Craigcapurso
Jen Jewell
fitnessjewell

Built By Science: Six-Week Muscle-Building Trainer

The body is a work of art. It's yours to create. Built by Science will teach you anatomy, biomechanics, and specific exercises so you can build a masterpiece physique.
Main | Legs | Chest | Back | Shoulders | Arms | Abdominals
Nutrition | Supplements | Get Started

Your anatomy is a blueprint. You are an architect. Beneath your skin lie the plans for your fastest, strongest, most powerful body. Built by Science will help you make those plans a reality. It's a six-week course on the mechanics and intricacies of muscle building. You will learn muscular and skeletal anatomy, muscle function, biomechanics, and the best exercises to build lean mass. You will learn to harness mind and muscle so you can build your best self.

Built By Science
Watch The Video - 04:40


Step One Overviews

Knowledge is power. To build your strongest possible body, you have to understand your body. Built by Science begins with six body part-specific video courses on muscular anatomy, skeletal anatomy, muscle function, and exercise application. This is where building muscle begins.

Legs

It's time to get serious—and smart—about training your legs. Learn the inner workings of your lower body to maximize your growth in the gym!

Chest

Fill out your shirt with a bigger, stronger, more powerful chest. Here's how science can help you grow!

Back

To more effectively and efficiently train your back, learn how your muscles, bones, and joints work together to create movement. Back up your back training with science!

Shoulders

Boulder shoulders look great on any physique, but building them takes know-how. Here's the science you need to build a stronger, healthier pair of shoulders!

Arms

Killer arms make a good physique great. Look under the hood of your biceps and triceps and learn the best exercises for maximum muscle growth.

Abdominals

You can't have a strong, muscular physique without a healthy, stable core. Learn the anatomy and function of your abdominals to achieve your dream physique.

Nutrition

Don't guess when it comes to something as important as your nutrition. Use science as your ally and build lean mass that lasts!

Supplements

Built by Science includes a selective stack of science-backed supplements. Make the most of your six weeks!


Step Two Exclusive Emails

Sign up to receive weekly Built by Science emails! Each exclusive email includes an exclusive video tip from Mike Robertson, an exercise highlight, a featured product, and additional tools to succeed!


BUILT BY SCIENCE EMAIL

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Step Three Get Started

Once you understand the power of your body, you can focus on building it. Use the calendar below to navigate the Built by Science training and rest day pages. You can also add the entire program to your BodySpace calendar.

Phase One Accumulation Phase

Phase one of this program includes relatively high reps and short rest periods to help you build a solid training base and prepare your body for heavier work ahead. This phase will help you build muscle and connective tissue strength.

If you jump right into low-repetition strength work, the strength of your tendons, ligaments, and joint surfaces is often the limiting factor. When this happens, lots of nagging overuse injuries tend to pop up.

To prevent this, follow this three-week block to build a training base, put on muscle, and get your connective tissue primed for phase two.

Throughout this phase, you'll be performing one 30-45 minute session of low-intensity cardio on your active rest days and no cardio on your training days.

follow this program in bodyspace
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Day 1
Legs
Day 2
Chest
Day 3
Back
Day 4
Active Rest
Day 5
Shoulders
Day 6
Arms and Abs
Day 7
Active Rest
Day 8
Legs
Day 9
Chest
Day 10
Back
Day 11
Active Rest
Day 12
Shoulders
Day 13
Arms and Abs
Day 14
Active Rest
Day 15
Legs
Day 16
Chest
Day 17
Back
Day 18
Active Rest
Day 19
Shoulders
Day 20
Arms and Abs
Day 21
Active Rest

Phase Two Accumulation Phase

The second phase of our program is focused on strength development. Too often, we hang out in one repetition range, such as 8-12 reps, and we miss out on the benefits we can derive from other rep schemes.

By dropping the repetitions, increasing the rest, and focusing on strength, you can make your nervous system more efficient. Doing this will make you stronger and considerably bigger.

Throughout this phase, you'll be performing one 30-45 minute session of low-intensity cardio on your active rest days and no cardio on your training days.

This three week block is going to be tough, but work hard each and every time in the gym and your hard work will be rewarded!

Day 22
Legs
Day 23
Chest
Day 24
Back
Day 25
Active Rest
Day 26
Shoulders
Day 27
Arms and Abs
Day 28
Active Rest
Day 29
Legs
Day 30
Chest
Day 31
Back
Day 32
Active Rest
Day 33
Shoulders
Day 34
Arms and Abs
Day 35
Active Rest
Day 36
Legs
Day 37
Chest
Day 38
Back
Day 39
Active Rest
Day 40
Shoulders
Day 41
Arms and Abs
Day 42
Active Rest


Main | Legs | Chest | Back | Shoulders | Arms | Abdominals
Nutrition | Supplements | Get Started

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Comments

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Albudayr

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Albudayr

Craig Capurso has some very nice physique. Will look forward to this.

Dec 9, 2013 3:10pm | report
 
craigcapurso

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craigcapurso

Thank you man.. You will enjoy this one and learn allot in the process.

Dec 11, 2013 6:14pm | report
samerym

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samerym

I looked over the program and I'm really disappointed. The workouts have noting to do with science; they do not heed the agonist/antagonist connection (when a muscle works, its antagonist relaxes and, for some reason, becomes stronger and performs better when its time comes.) Nor do they heed the different muscle fibers and their function. The workouts are nothing more than the traditional 3-4 sets of 8-12 reps of a few exercises.

Dec 17, 2013 5:05am | report
patricktydean24

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patricktydean24

^^^^^^^^ could not agree more, such a BS program, they think cause they throw in the word "science" that it makes it a completely different program, they showed basic anatomy for basic movements, whoopty freaking doo

Dec 17, 2013 12:23pm | report
craigcapurso

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craigcapurso

Gentlemen.. I am not sure this program was ever marketed as a thrill seeker but rather to help educate the why behind the what, breaking down the science of training... . You have to realize the audience when coming up with these programs... the average users is not a Doctors or Therapist but a common gym addict or a new person trying to learn. Mike Robertson did a great job relaying this education to the masses. Many of the users are not as advanced as some of us and they are trying to cater to all ..... If your looking for a wild program and this is to basic try my HVT or Heavy Volume Training they will release a leg day that we shot a few months back I believe next week or stop on my page for more info... I know that we all have a microphone but put it to good use.. Try emailing privately the powers to be if you not happy with something but do not discourage those that are just trying to make them selves better daily.
Craig C

Dec 18, 2013 12:01pm | report
samerym

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samerym

I think you misunderstood, Craig. As a Certified Fitness Trainer, I was happy with the videos and appreciate the effort that goes into them (including the physical preparation you and Jen underwent, evident by your physiques.)

All I meant is that the workout program does not employ the science (for example, the two points I made above.) I am not looking for some crazy program; I'm all about the basics, in everything in my life. I expected the use of all rep ranges to recruit all muscle fibers and the leaguing of opposing muscle groups to reap great benefit.

You say you want this to be for everyone; I'm not sure novices should be using a 5-day split.

Again, it's only the workouts with which I am dissatisfied.

Dec 19, 2013 9:53am | report
sebackers

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sebackers

Patrick you should try this workout you might actually look like you lift if you do. Craig is the man and is a straight up ladies man, I saw these chicks mirin him in real life. I could tell they want him. They kept staring at his muscles and when he glanced at them they blushed. Even the girls from other supplement companies were miring him. This dude has got MAD game and even I thought he was pretty handsome and I'm not even gay. Straight up this guy has got swagger. You know the guy chicks dream of that have long hair and are all buff, and that are in all those love books? That's Craig. Some guys are jealous of him and envy him but I think he's cool, I thought about asking for some pick up tips from him but I didn't wanna look like a noob. Anyways good job Craig.

Dec 23, 2013 7:59pm | report
chipSurfer16658

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chipSurfer16658

I don't know!

Look, for doing something like that, need a little bit of preparation, probably before they shoot this, they spend more than 1 month only with paperworks.

To research all this intel, Mike Robertson spend probably years in his studies,

So, whats the point?

They do all this preparation to shoot this video and material to do something so bad when they reach to the workout program?

Imagine that it's kind of impossible building your body without weights, for example; can you imagine a different way to build body without sets and repetitions?

Build Bodying yes, it's hard working but at the same time it's really simple, you push weights, do a few times and do again. Maybe is so simple Samerym, that you think that is obsolete or something, don't you think?

(But, look, I don't know nothing and I started few months ago, so, please, chill in your answer; for real I kind of confuse with all this workouts and training and all this, hard to choose a good one who suit me)

Jan 15, 2014 4:59am | report
Galtic

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Galtic

Tomorrow I'll start the 3rd week of Built By Science

I'm a beginner, I decided to start with this program after years of pure sedentarism. I can say that it's been SUPER helpful for me and both of my friends following the program with me.

I reckon it's ideal for someone who's starting, who needs to learn how each group of muscles work, and who needs to strengthen muscles, tendons and ligaments for a future more "advanced" program. It's also a great way to learn the technique of each exercise.

After finishing Built by Science I'll follow with Kris Gethin's 12 week program, the Kris' DTP program. I will check out Craig's Heavy Volume Training to schedule after I finish DTP.

Thnak you very much to those involved with developing Built by Science, Rest assured you're helping people like us (A HUGE AMOUNT).

Best regards to all! :)

Feb 16, 2014 9:09pm | report
jem2043

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jem2043

@Sebacksers...... Huh? Not sure how that applies... Weird post.

Mar 19, 2014 8:33am | report
JohnHardesty

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JohnHardesty

Awesome stuff! What a great lesson on the human anatomy! Never again will I worry about how to target a specific muscle or group.

Dec 9, 2013 3:12pm | report
 
patricktydean24

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patricktydean24

dude no offense but you could have found that out with 20 minutes and google

Dec 17, 2013 12:59pm | report
The Crush

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The Crush

Right on John! I couldn't agree more. -- This is a great trainer put together by passionate and trustworthy professionals. And I would be remiss if I left out that it will always be easy to find and available right here, and free for everyone to try as many times as they want. It's a win-win for everyone!

Dec 19, 2013 10:29am | report
sebackers

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sebackers

Patrickdea24 read my response above, quit putting people down and being rude, your cruisin for a bruisin.

Now your hating on JohnHardest, I can't even describe how cool he is. He is from potato land and he could easily give you a whoopin, he is a straight up boss, if you say you need some help he's there, if you say you like bodybulding he will pose for u. So just get out with your rudeness before I make u!

Dec 23, 2013 8:02pm | report
derekvo

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derekvo

Oooh can't wait! Perfect timing since I'm finishing my current program next week.

Dec 9, 2013 3:54pm | report
 
arasch1

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arasch1

This looks amazing can't wait to move forward on my physique and apply some real science to what im doing.

Dec 9, 2013 4:39pm | report
 
Kovenant

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Kovenant

Good Intro!, but Is the same, Marketing!

Article Rated:
Dec 9, 2013 5:17pm | report
 
craigcapurso

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craigcapurso

This is the first of its kind I promise you there is nothing on BB.com to date that is as in depth as this trainer . If your interested in learning .. You will want to follow this trainer or at least go through the videosMike Robertson does a great job breaking it down.

Dec 9, 2013 5:45pm | report
Homix

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Homix

And also, it is marketing. It keeps de site going, it benefits the sponsors, the athletes image etc. What do you want really? No one does anything for free...

I'm really looking forward to it. Counting on you Craig! =)

Dec 12, 2013 1:38pm | report
Footballa_19

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Footballa_19

Will look forward to seeing how this goes.

Dec 9, 2013 5:45pm | report
 
Vicario

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Vicario

I can't wait to see what you guys have put together.

Dec 10, 2013 3:42am | report
craigcapurso

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craigcapurso

This piece is going to be a different spin than you are all used to.. Mike Robertson breaks it all down to the "Science" if you want to know why your muscle work and what functions they perform under what stress and what exercise. This trainer is for you.. Expect to be educated from this piece. I am happy to be apart of this one of a kind creation.. thanks BB.com, Cellucor, Jen, Mike, digital publishing and video crew you guys rocked it as well..

Dec 9, 2013 5:50pm | report
 
Baseballbeefup

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Baseballbeefup

Can't wait for this, glad to see that their is a lot more articles starting to use the biomechanics of muscles, and looking forward to seeing how the skeletal system plays a part never seen an article include that before.

Dec 9, 2013 7:41pm | report
Crunch Masta Chris

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Crunch Masta Chris

Thanks for the breakdown and kind words, Craig! Your heavy volume leg video workout is nearly ready. It's freaking awesome, man. Can't wait to show people.

Dec 9, 2013 8:09pm | report
samerym

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samerym

Baseballbeefup, just a quick "teaser" based on your comment: the sole function of muscle is to pull bones. I'm sure this is in the videos--and a lot more.

Dec 10, 2013 9:43am | report
Showing 1 - 25 of 270 Comments

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