Build Muscle In 7 Days and Get Stronger Week by Week

Build Muscle In 7 Days and Get Stronger Week by Week

Before we continue. No you can not pack on 10 lbs of muscle in 7 days. No you can not get jacked as f**k in one week. Building muscle takes blood, sweat and a few manly tears. However, if you follow these principles you will see some gains and you will build muscle in 7 days.

Will these muscle gains be MASSIVE?

No. Absolutely not.

But there will be some improvements.

And what happens if you do this week by week for a few weeks?

Well, small improvements become huge improvements.

Follow these principles for the next 7 days and you will build muscle. Repeat it for at least 5 weeks and small gains will become massive amounts of gains.

What and how to eat to build muscle in 7 days


Listen. It all starts and ends with your diet and nutrition.

If you’re not eating for muscle gains, you’re not going to gain any muscle. It’s as simple as that.


Most of the time you’ll hear magazines and people talk about about carbs. Like they’re the devil. Bullshit.

If you’re going to build muscle in 7 days you can not be afraid of carbs.

Okay, I’m not talking about eating a pizza in every meal. Sorry to ruin the party.

Here’s what I mean.

Eat plenty of:

  • Rice (white and brown)
  • Sweet potatoes
  • Oats

Include a large portion of any of these in all your meals.


Fuel for your muscles. You can forget about building muscle if you do not eat enough protein. It’s as simple as that.

It’s very likely that you’re not eating enough protein per day. Usually when people purchase customized meal plans from us they’re shocked to find out how little protein they’ve actually been eating.

People start to see massive gains from our meal plans simply because of that fact.

Eat plenty of:

  • Chicken
  • Turkey
  • Eggs
  • Greek yoghurt
  • Beef
  • Tuna

You must include a large portion of these in all your meals.

Eating correctly is the most important factor for your building muscle. We go deeper into it in our Get Jacked In 5 Weeks program.

Secret weight gainer shake

Eating enough calories every day in order to build muscle in 7 days is sometimes impossible.

When you’ve eaten 5 meals that all consists of chicken, rice and broccoli but you’re still 500 calories short from building muscle, you’re going to want a way to put as many calories in your body without effort.

Here’s what I do when I’m a few hundred calories away from building muscle.

Put all in blender:

  • 2 scoops whey protein
  • 1 banana
  • 2 tablespoons natural peanut butter <- major key
  • Handful of oats
  • Milk

Blend it all together and voila you got yourself a few hundred HEALTHY muscle building calories that you can chug down fast.

How to train to build muscle in 7 Days

build muscle in 7 days training

If your diet is in check, then the next thing you need to make sure is correct is your training program.

Is your training program moving you forward in the right direction as fast as possible?

Chances are that the question is no.

  • Are you doing the right rep ranges?
  • Are you doing the right exercises?
  • Are you resting enough between exercises?
  • How many sets should you do?

These are all questions that you need to have the answers to if you want to build muscle fast.

Rep ranges

In my experience it’s best to build muscle in 7 days by lifting in the 8-12 rep range. However, it varies between exercises.

Exercises you must do

Squat. Deadlift. Bench Press….. If you’re not doing these, you’re not going to build muscle. It’s as simple as that. It all starts and ends with these exercises.

7 Day Muscle Building Workout Routine

It has become pretty clear to you know that your workout program needs to be legit.

If you’re not doing the right type of exercises at the right time, you’re not going to build any muscle. It’s as simple as that.

Your workout program needs to be moving you forward and towards new muscle gains as fast as possible.

If your workout program is legit you’re going to:

  • Build muscle week by week
  • You’re going to lose body fat
  • You’re going to get stronger

Allow me to send you a 7 day muscle building workout routine so that you can be sure that you’re building the most amount of muscle as fast as possible.

Click here to download the 7 Day Muscle Building Workout Routine for FREE.

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