Gain 5kg of Muscle (Tracked and Documented)
20 weeks · 0 milestones
Build 5kg of lean muscle mass with tracked nutrition and progressive training, with before/after measurements as proof.
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Establish Baseline Lean Mass and Design Progressive Overload Program
2 weeks
Before training begins, measure your baseline lean mass as accurately as possible. DEXA, InBody, or BodPod are the most accurate options; if unavailable, use circumference measurements (arms, chest, thighs) plus body weight as a proxy. Design a structured resistance training program specifying weekly frequency (minimum 3 sessions), primary compound movements (squat, hip hinge, horizontal push/pull, vertical push/pull), progressive overload scheme (how weight or volume increases weekly), and caloric targets (250–500kcal/day surplus is the evidence-based range for lean mass gain).
Proof required
Submit: (a) baseline lean mass measurement with method, date, and specific values — DEXA lean mass in kg, or if using proxy: body weight plus at least three circumference measurements with dates, (b) your program document specifying training split, primary exercises, starting loads, and a weekly progression scheme for at least 16 weeks, and (c) a brief written review from a fitness professional (personal trainer, strength coach, sports scientist, or registered dietitian with strength training expertise) confirming the program design is sound and the 5kg goal is realistic on your timeline.
What gets checked
- Baseline measurements are specific with values on a named date — not general estimates
- Program specifies progressive overload with a defined scheme — not a flat program with the same weight every week
- Professional review confirms the program is structurally sound — generic praise does not count
Complete 16 Weeks of Progressive Resistance Training with Session Logs
Final Measurement Confirming 5kg Net Lean Mass Gain
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