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FREE
HYPERTROPHY
GUIDE

The exact principles behind every program I build. Understand how muscle growth actually works — and stop wasting time on things that don't.

  • ▸The science of progressive overload — explained simply
  • ▸How to set up your calories and macros from scratch
  • ▸Volume, frequency, and intensity — what actually matters
  • ▸The 3 training mistakes that are holding you back
  • ▸How to run your first lean bulk without getting fat
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Questions? Reach me on Telegram:

@scracttch
What's Inside

5 CHAPTERS.
EVERYTHING YOU NEED TO KNOW.

No padding, no filler. Just the most important principles, explained clearly so you can apply them immediately.

01
Progressive Overload — The Only Rule That Matters
Why progressive overload is the single most important principle in training — and exactly how to apply it week by week without overtraining or stalling.
02
Nutrition for Muscle Growth
How to calculate your calories and protein from your own numbers. What to eat, when to eat, and how to adjust when the scale stops moving.
03
Volume, Frequency & Intensity
How many sets per muscle group per week. How often to train each muscle. What intensity techniques actually work — and which ones are just Instagram content.
04
The 3 Mistakes Killing Your Gains
The exact mistakes that keep most gym-goers spinning their wheels for years — and how to fix them immediately once you know what to look for.
05
How to Run Your First Lean Bulk
A step-by-step framework for setting up a lean bulk — calorie surplus size, protein targets, and how to track progress so you gain muscle without unnecessary fat.
+
BONUS: My Supplement Stack
What I actually take, what's worth the money, and what's a waste. Creatine, protein, pre-workout, sleep — no affiliate links, no brand deals. Just honest recommendations.
Is This For You?

WHO SHOULD GET THIS GUIDE.

✓ This is for you if...
✓You've been training for 1-5 years with minimal results
✓You don't fully understand how progressive overload works in practice
✓Your nutrition is inconsistent or you don't hit your protein targets
✓You want to understand why your program works — not just follow it blindly
✓You're thinking about a lean bulk but don't know where to start
✗ Skip it if...
✗You're looking for a quick-fix or shortcut — this is not that
✗You already have an evidence-based coach and a solid nutrition plan
✗You have less than 3 months of training experience — get the basics right first
✗You're not willing to track anything — this system requires data to work
It's free. Just get it.

STOP LEAVING
GAINS ON THE TABLE.

The guide is free. The information inside is what I charge $250/month to implement personally. You might as well read it.

↓ Download Free Guide (PDF)

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