Structured workout plans primed for muscle building & tone. 02
EXERCISE GUIDE & TIPS
Tips & tricks to help with your muscle building journey. 03
MEAL IDEAS & RECIPES
Tailored to you in terms of your dietry requirements
RESOURCE LIBRARY
Access to workout planners, logbooks, fitness tracking sheets
Welcome to your ultimate muscle-building guide! Whether you're just starting your fitness journey or looking to take your results to the next level, this ebook is packed with the strategies, tips, and techniques you need to build lean muscle effectively. With a focus on nutrition, training, and recovery, you'll find everything you need to optimise your workouts and see real, lasting progress. Get ready to transform your body and push your limits let's get started!
With over 10 years of experience in the gym and more than 6 years of coaching, I am deeply committed to helping individuals achieve their fitness goals and transform their lives. My passion lies in guiding people through their fitness journeys, offering personalized coaching, and providing the knowledge and motivation needed to see lasting results.
Whether it's building strength, improving physique, or boosting confidence, I pride myself on creating tailored approaches that empower clients to push past their limits and become the best versions of themselves
WHAT TO EXPECT
CUSTOMISED PROGRAMMING 1
There will be a training programme that will be suited for you no matter your weight, height or gender. If you want to buld muscle, this is for you
2
SCIENTIFIC REASONING
There will be parts of this ebook that will give scientific reasonings as to why certain things occur & will provide education that will last a lifetime
OTHERS TO EXPECT...
3
TRACKING SHEETS AT THE END OF THE EBOOK
There will be sheets attached to the end of this ebook that you can download and use to track your progress through this journey
With this muscle-building program, you can expect a comprehensive, results-driven approach that combines proven training techniques, effective nutrition strategies, and essential recovery practices. You'll be guided step-by-step through workouts designed to maximize muscle growth, along with actionable advice on fueling your body and staying on track. Whether you're a beginner or seasoned athlete, this program will challenge you, push your limits, and deliver the tools needed to build real, sustainable muscle.
Get ready to transform your body and achieve the gains you've always wanted!
TIMELINE FOR MUSCLE GAIN (BEGINNER)
WEEKS 1-4
PHASE 1: FOUNDATION BUILDING
This initial phase focuses on developing proper form, building endurance, and preparing your body for more intense training. Nutrition is key here, with a focus on providing the body with the right amount of protein, carbs, and fats to fuel workouts and promote recovery.
WEEKS 5-8
PHASE 2: PROGRESSIVE OVERLOAD
In this phase, you'll begin to increase the intensity of your workouts by gradually adding more weight, reps, or sets. The principle of progressive overload ensures that your muscles are continually challenged, leading to growth
WEEKS 9-12
PHASE 3: STRENGTH AND HYPERTROPHY FOCUS
Now that your body has adapted, you'll begin incorporating strength and hypertrophy (muscle growth) training techniques. You'll alternate between heavy, low-rep sets to build strength and moderate weight, high-rep sets to stimulate muscle growth.
PHASE 4: RECOVERY AND REFINEMENT
WEEKS 13-16
WEEKS 17+
In this phase, you'll focus on ensuring proper rest, sleep, and active recovery techniques like stretching or mobility work. Nutrition will continue to play a vital role, with a focus on maintaining your calorie surplus and ensuring you're getting the right nutrients for muscle repair and overall health.
PHASE 5: PEAK PERFORMANCE AND MAINTENANCE
By this stage, you'll have built significant muscle mass, and your focus shifts toward maintaining your gains while fine-tuning your physique.Diet may shift slightly to focus on maintaining muscle while preventing fat gain, with a balance of nutrients that supports long-term muscle maintenance and overall well-being
5 DAY WORKOUT PLAN
DAY 1 - BACK & BICEPS
Focusing on compound back movements (rows, pull-ups) and isolation exercises for biceps (curls) Aim for controlled reps and proper form to maximize muscle engagement.
DAY 2 - CHEST, TRICEPS, SHOULDERS
Starting with movements that will fire up your push muscles with core exercises to build strength and roundedness. Focus on form and volume to hit all upper body muscles effectively.
DAY 3 - LEGS
Target quads, hamstrings, and glutes with compound exercises like squats and deadlifts. Add lunges and calf raises for full leg development.
DAY 4 - CHEST & BACK
Combine chest (bench press, chest fly) and back (rows, lat pulldowns) exercises. Alternate between pushing and pulling for a balanced, fullbody workout.
DAY 5 - BICEPS, TRICEPS, SHOULDERS
Focus on arm isolation (curls, dips) and shoulder presses. Use supersets to increase intensity and sculpt the arms and shoulders.
Ensure that your form & technique is as best as it can be as it is vital that your exercises are being executed correctly. A useful tip here is to drop the weight as it is a high volume workout. To feel the contraction is the number 1 thing for this session.
Keynote here is to push yourself. The legs can do much more than your brain can handle. When you think you cant do anymore. You can always do 5 more. Remember That. Rest is also key as you’re more inclined to rest more but always ensure you’re not resting more than 90 seconds per set.
You can particularly go heavier on these days as you are using the 2 biggest muscles in the body so your volume and load can generally push a little more. Again, Focus on the feel of the muscle whilst you’re completing each movement.
DAY 5: BICEPS, TRICEPS, SHOULDERS
Barbell Curls
Incline DB Curls
Rope pushdown
EZ Skull Crushers
Shoulder Press Machine
DB Lateral Raise
Rear Delt Flys
10, 8, 8, Failure
10 (x3)
12,12,10
10 (x4)
10 (x4)
12,10,10,8
10 (x3)
NOTES
Main Focus on todays session is to feel the muscle as much as possible. You will not need to go as heavy on these days as you want to feel the contraction as much as possible. There are little tips and tricks to help feel the muscle.
EXERCISE BREAKDOWNS ARMS
01
Mind-Muscle Connection: Focus on the muscle you're working and feel it contract. This is huge as it will have positive lasting effects.
Slow Down: Control the movement, especially on the way down The Negative aids tip 1. 02
03
Full Range of Motion: Extend fully and squeeze at the top. This tip goes for every single movement with arms
Pause at the Peak: Hold and squeeze at the top of the rep. With arms, the squeeze is what will get you that juicy pump. 04
Adjust Grip: Try different grips to target the muscle better. Different grips may be better for different people
EXERCISE BREAKDOWNS
CHEST & BACK
For Chest, Lead by pushing with the palms: Focusing on pushing with the palms takes out a lot of forearm dominance which will improve your chest gains. 01
Slow Down: Control the movement, especially on the way down. For both chest & back, slowing the movements down will make the muscles burn. 02
Full Range of Motion: Extend fully and squeeze at the top. This tip goes for every single movement with the chest & back 03
Focus on the tension: The best way to feel the chest and back to to have constant tension. Time under tension is key
Adjust Grip: Try different grips to target the muscle better. Different grips may be better for different people
EXERCISE BREAKDOWNS
LEGS
Mind-Muscle Connection: Focus on pushing through your heels and feeling your quads, hamstrings, and glutes working during each rep. 01
02
Slow Down: Lower the weight slowly in exercises like squats or leg presses to maximize tension on the muscles.
03
04
Full Range of Motion: Go as deep as possible without compromising form fully extend and contract your legs for optimal activation.
Adjust Foot Position: Experiment with foot placement (wide, narrow, or neutral) to target different parts of your legs, like quads or glutes.
Pause at the Bottom: Pause for a second at the bottom of a squat or lunge to fully stretch the muscles before powering up.
MEAL IDEAS
These are a list of real, natural foods that are rich in vitamins, minerals, protein and more. These types of foods will fuel your journey.
BREAKFAST:
Peanut Butter Oatmeal
Fruit Oatmeal Bowl
Egg Muffins
Avocado Toast
Scrambled Eggs
Bagel and Cream Cheese
Breakfast Burritos
Strawberry Crepes
Easy Homemade Waffles
Green Smoothie
Nuts and Seeds Granola
Banana Pancakes
LUNCH:
Chicken, quinoa, broccoli
Turkey avocado wrap
Salmon, rice, veggies
Tofu stir-fry, potato
Chicken spinach salad
Tuna avocado salad
Lentil chickpea salad
(Shrimp, quinoa, asparagus)
Egg avocado toast
Greek yogurt, almonds, berries
Hummus veggie wrap
Turkey meatballs, squash
DINNER:
Chicken, sweet potato, veggies
Salmon, rice, spinach
Beef stir-fry, broccoli
Tofu, quinoa, veggies
Shrimp, zucchini noodles
Turkey chili, beans
Steak, asparagus
Baked chicken, Brussels
sprouts
Spaghetti squash, turkey meatballs
Cod, quinoa, greens
Veggie stir-fry, tempeh
Chicken, cauliflower rice
N
MEAL PLAN
BREAKFAST LUNCH DINNER
Scrambled eggs (4 eggs) with spinach and whole-grain toast
Grilled chicken breast with quinoa and steamed broccoli
Salmon with sweet potato and mixed greens salad
U
Greek yogurt with granola, almonds, and berries
Turkey and avocado wrap with whole wheat tortilla
Lean beef stir-fry with mixed veggies and brown rice
Oatmeal with protein powder, chia seeds, and banana
Tuna salad with mixed greens, avocado, and olive oil dressing
Chicken breast with roasted potatoes and steamed asparagus
Cottage cheese with sliced pineapple and walnuts
Protein smoothie with banana, spinach, almond butter, and protein powder
Scrambled eggs with turkey bacon and avocado
Whole wheat pancakes with protein powder mixed in, topped with fresh fruit
Grilled shrimp with quinoa and roasted Brussels sprouts
Grilled chicken with sweet potato and green beans
Chicken breast with brown rice and a side of roasted carrots
Salmon with quinoa and a spinach salad
Baked chicken thighs with wild rice and sautéed spinach
Ground turkey chili with black beans and a side of mixed veggies
Grilled steak with quinoa and steamed broccoli
Turkey meatballs with spaghetti squash and marinara sauce
HEALTHY RECIPE 1
FRUIT & OATMEAL BOWL
PREP 5 MIN
COOK 5-7 MIN SERVES 1
INGREDIENT
▢ 1/2 cup rolled oats
▢ 1 cup milk or water
▢ 1/2 banana (sliced)
▢ 1/4 cup berries
▢ 1/4 cup chia seeds
▢ 1 tbsp honey or syrup
METHOD
1.Cook the oats: In a pot, combine oats and milk (or water). Bring to a simmer, stirring occasionally, until the oats are soft and creamy (about 5-7 minutes).
2 Assemble the bowl: Pour the cooked oatmeal into a bowl. Top with sliced banana, berries, seeds, and a drizzle of honey or maple syrup.
3.Optional toppings: Add nuts for extra crunch and healthy fats
HEALTHY RECIPE 2
SIMPLE PESTO PASTA
PREP 5 MIN COOK 15 MIN SERVES 3
INGREDIENT
▢ 1 egg
▢ 1 ¼ cups milk
▢ 1/2 lb. pasta
▢ 1 yellow onion
▢ 1/2 tsp dried oregano
▢ 1/2 tsp dried basil
▢ 1 cracked black pepper
▢ 2 tbsp tomato paste
METHOD
1. Prepare the creamy tomato sauce. Dice the onion and mince the garlic. Add the onion, garlic, and olive oil to a large skillet and sauté over medium heat until the onions are soft and translucent.
3.
Boil pasta and continue to boil until tender. Drain the pasta in a colander.
2. Add the diced tomatoes, oregano, basil, crushed red pepper, salt, and cracked pepper to the skillet. Add the tomato paste and a 1/2 cup of water to the skillet and stir until the tomato paste has mixed into the sauce.
Turn the heat down to low. Cut the cream cheese into a few pieces and then add them to the skillet with the tomato sauce. Add the Parmesan to the skillet and stir until it is melted into the sauce
5.
4. Add the fresh spinach to the skillet and gently stir it into the sauce until it has wilted (2-3 minutes). Add the pasta and stir.
HEALTHY RECIPE 3
CHICKEN, RICE & GREENS
PREP 5 MIN
COOK 15-20 MIN SERVES 1-2
METHOD
1. Cook the chicken: 2.
Cook the rice: Prepare rice according to package instructions (or use leftover rice).
Season the chicken breast with salt, pepper, and any additional spices (like garlic powder or paprika).
3. Heat olive oil in a pan over medium heat. Cook the chicken for about 5-7 minutes per side until fully cooked (internal temperature of 165°F/74°C).
4. Once cooked, let the chicken rest for a few minutes before slicing.
5 Cook the greens:
6. In the same pan, add a little more olive oil (if needed) and sauté the greens (spinach, kale, or broccoli) for about 3-5 minutes until wilted or tender. Season with salt and pepper.
INGREDIENT
▢ 1 Chicken Breast
▢ 1 Cup Cooked Rice
▢ 1-2 Cups of greens
▢ 1tbsp olive oil
▢ Salt & Pepper
▢ Seasoning for taste
8
7. Assemble the meal
10.
9. Optional: Drizzle with a little lemon juice or your favorite sauce for added flavor.
Serve the sliced chicken over the cooked rice, and top with sautéed greens.
01. 02. 03. 04.
NUTRITION TIPS
05.
Prioritise Protein: Aim for 1-1.5 grams of protein per pound of body weight to support muscle growth.
Eat in a Caloric Surplus or Deficit: Adjust your calorie intake based on muscle gain (surplus) or fat loss (deficit).
Balance Carbs and Fats: Include complex carbs for energy and healthy fats for hormone balance.
Hydrate Well: Drink plenty of water to support muscle function and recovery.
Time Your Meals: Eat protein-rich meals every 3-4 hours to keep muscles fueled and promote recovery.
FREQUENTLY ASKED QUESTIONS
Can I build muscle and lose fat at the same time?
Yes, but it’s challenging. Focus on a slight calorie deficit with enough protein and strength training to build muscle while shedding fat. This process, known as body recomposition, takes time and consistency.
How do I know if I'm lifting enough weight?
You should be able to perform 8-12 reps with good form, but the last few reps should feel challenging. If it’s too easy, increase the weight; if it’s too hard to maintain form, decrease the weight
What’s the best way to track progress in the gym?
Track your progress by monitoring your strength (increasing weights/reps), body measurements, and how your muscles look and feel. Take progress photos every few weeks to visually track changes in muscle size and fat loss.
CLIENT TESTMONIALS
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MARTYNA WRONSKA
Training with joe really helped me lose the belly fat that i wanted and get abs which is a goal that i have has for a while now. It was hard but 100% worth it!
JAN HILTON
I Trained with joe for 12 weeks and it completely changes my life. I lost so much body fat but more importantly, my hips and waist lost half the size! It is hard but the results you get are SO worth it Highly Reccomend.
TOBY UBAJAKA
My Main goal training with joe was to build muscle ready for a bodybuilding show. He taught me knowledge that will last a lifetime and i will never forget it. He has become a very close frien of mine and can tell he has a genuine passion for fitness.
ADDITIONAL PROGRAMS
Thank You for reading and using this Muscle-Building Ebook. On my website Hardy-fitness.com there are 5 other Ebooks to help you achieve the goals that you want!
Read Below the other programs...ENJOY!
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THANK YOU
Thank you for purchasing this muscle-building ebook! I'm excited to be part of your fitness journey and grateful that you've chosen this resource to help you achieve your goals. Whether you're looking to gain muscle, increase strength, or transform your physique, I believe the strategies and insights in this guide will set you up for success. Stay committed, trust the process, and remember that every step forward is progress. I’m cheering you on as you take the next steps toward reaching your full potential!
If you are interested in specific tailored 1-1 coaching with me, contact me through the social details below!
