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

First Name
Last Name
Email Address*
Re-Type Email Address
Sex Male Female

*By giving your email you are consenting to receive promotional emails from Bodybuilding.com.

Attention Gmail Users

To make sure you receive Bodybuilding.com emails, please check your junk box after sign up and star messages from Bodybuilding.com. This will help ensure future delivery.


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
SCHEDULE / TRACK / SUCCEED
Apply

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