App-Sport

PDF guide

Bulking: 12-Week Muscle-Building Program + Meal PlanThe complete plan, workout by workout and meal by meal, to build muscle without piling on fat

PDF · 23 pages · $29

You know how much to eat, how to train every week for 12 weeks, and how to adjust based on what your scale and training log tell you.

By paying, you accept the terms of sale.
As described or refunded
For $50 more, all 5 guides in the Strength Packi.e. $15.80 per guide · See the pack →

Who it's for

Men and women who already train a bit (at least 2 to 3 months in the gym) and want to build muscle in a structured way, with 3 or 4 sessions a week.

Inside

  • Your calories and macros worked out in 10 minutes
  • Starting tests to set your working weights
  • 12-week upper/lower program on 4 days, plus a 3-day version
  • Week-by-week progression: sets, reps, rest, loads
  • Technique for all 20 exercises and the most common mistakes
  • Sample meal plans at 2,500, 3,000 and 3,500 calories
  • Adjustment rules: what to do if the scale doesn't move or moves too fast
  • 12-week tracking log

What you get

  • The full guide as a PDF (23 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

By paying, you accept the terms of sale.
As described or refunded

Secure payment by Stripe · card, Apple Pay, Google Pay · one-time payment · instant access to your PDFs after payment.

Cover page of the PDF guide "Bulking: 12-Week Muscle-Building Program + Meal Plan"
Real pages from the guide.

In pictures

Barbell bench press with a spotter behind the bench
Barbell bench press with a spotter behind the bench. Photo: U.S. Naval Forces Central Command/U.S. Fifth Fleet, CC BY 2.0
Deadlift during a strength competition
Deadlift during a strength competition. Photo: ResoluteSupportMedia, CC BY 2.0
Hammer curl with a dumbbell in a weights room
Hammer curl with a dumbbell in a weights room. Photo: personaltrainertoronto, CC BY 2.0

Illustrative photos, published by their authors under a free licence.

✓ VerifiedReviewed by industry professionals

Sourced, checked guides, reviewed by pros

scientific studies cited, each with its DOI
7scientific studies cited, each with its DOI
pages with a paginated contents page, updated October 2026
23pages with a paginated contents page, updated October 2026
automated checks on every site update
61automated checks on every site update

The method

  1. 1Primary sources: published studies and official guidelines, never a forum.
  2. 2Every number linked to its source, listed at the end of the guide.
  3. 3Dated editions: every guide shows its update date.

Built from the guidelines and publications of:

  • World Health Organization
  • International Society of Sports Nutrition
  • British Journal of Sports Medicine
  • Journal of Strength and Conditioning Research

Chapters

  1. 01Before you start
  2. 02Your calories and macros
  3. 03Starting tests
  4. 04How the program works
  5. 05The program week by week
  6. 06Exercise technique
  7. 07Everyday eating
  8. 08Adjust every week
  9. 09Mistakes that sabotage a bulk
  10. 10Chapter 8b — Special cases
  11. 11After week 12
  12. 12Sources
  13. 13Tracking log — 12 weeks

Pick your plan

One guide, one pack or the whole library

Same format, same cited sources: only the number of programs changes.

  1. One guide

    One clear goal, one complete plan.

    $29

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

  2. One pack

    Several guides on the same theme.

    $79

    one-time payment

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded
  3. Best value

    Complete library

    Every training guide plus the 12-week Program.

    $149

    instead of $571 one by one · you save $422

    • PDF to print or read on your phone
    • Detailed sessions and cited sources
    • As described or refunded
    • Several goals covered
    • 12-week training Program included
    By paying, you accept the terms of sale.
    As described or refunded

Payment and delivery

Pay with confidence, train tonight

  • Checkout by Stripe

    Card, Apple Pay or Google Pay: your card details never go through our servers.

  • Instant access

    PDF downloaded on the confirmation page, link emailed to you, purchases findable at any time.

  • One-time payment

    No subscription, receipt by email.

  • As described or refunded

    A file that doesn't match its description is fixed or refunded.

A question before you buy? administration@lacangel.fr · CGV

More guides

App-Sport training guides →

These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.