Program Summary

5 Functional Muscle Building Workouts per week

17 Four Week Mesocycles  -  340 workouts Total

$800 in free bonus resources - nutrition, mobility, technique training

Video explanations of everything on the program site - programming, movements etc.

Private Facebook Group for coaching and community support

Current special: 1 week trail for only $1

More details below...

Why the Muscle Gain Challenge?

The goal of this program is simple: gain muscle and get stronger 

Time and time again YOU and many of our other listeners have said they weren't gaining muscle and strength with their current training programs or group classes.

You told us you were fed up with being able to smoke workouts with body-weight movements but getting your ass handed to you when it was time to lift heavy barbells for reps.

You also told us you were tired of all the vague information and complicated concepts being put out there and wanted a simple, effective approach on exactly how to GAIN MUSCLE.

So we decided to put together a comprehensive, step-by-step program on exactly how to GAIN MUSCLE and GET STRONGER. Everything from the workouts, nutrition, coaching, habits are all designed and used to help you put on solid mass to LOOK STRONGER and make big gains in strength to BE STRONGER.
There will be heavy emphasis on the barbell. We want you to PR your back squat, front squat, deadlift, snatch, clean and jerk during the program.

You'll also do gymnastics work like pull-ups, dips, muscle ups, handstand pushups and etc as they are excellent for developing raw strength and a muscular physique. Is there conditioning? You bet. And it will be designed to maxmize your muscle gains while keeping you from getting completely slow and out of shape.

Everything is scaleable and adjustable to meet your ability and needs, plus you'll have help from awesome coaches along the way.

We've invested into improving your experience within our program by improving our membership site and offering more coaching and accountability.

It's the same great program that's worked for years getting people ridiculously stronger and more muscular with big improvements to your experience as an athlete in our program.

We don't know how else to say it. This program is the sh*t.

And if you are willing to get our help and put in the work, you will get results.
Question: Do You...
Seem to gain muscle slowly or not at all (despite your best efforts)?

Feel sick and tired of being  "so skinny" or "small"?

Want big shoulders, arms, back and quads?

Wish you could squat double bodyweight?

Want to snatch, clean and jerk body-weight? 1.25x bodyweight? 1.5x?

Want to get stronger to perform better at metcons and competitive fitness competitions?

Hit strength plateaus and not know how to train to get out of them?

Not know how to train to put on muscle mass?

Get annoyed seeing people lighter than you being able lift more weight than you can?
Feel like you eat a ton of food and still can't get any bigger?

Don't know how to eat enough food to add muscle without adding a ton of fat?

Get hurt everytime you try to "go hard" and put on some serious mass?

Get frustrated and overwhelmed trying to program for yourself?

Have a lack of support and/or truly not believe you can even get bigger and stronger?

Then this program is for you if you are 100% dedicated to gaining muscle and strength.

If gaining a bunch muscle mass and getting stronger is something you are actively trying to avoid, then you're in the wrong place.

If you want to add some serious muscle mass, get stronger and boost your confidence with heavy barbells, then we are looking forward to having you in our program!
How much muscle should I build?

Most of our athlete choose to gain between 5-25 pounds over the course of the program.  How much you gain is a personal preference and depends on your goals. 

How much muscle you decide to gain will directly influence how much strength you build on this program!  We recommend trying to gain 0.5-1.0 pound each week till you get to your goal weight.  If you're doing enough training volume, eating enough food and getting enough sleep then building muscle becomes pretty damn easy!

We take all the knowledge, science, methods and practices known to build strength and muscle, put it together for you so you know exactly what to do in all aspects (training, nutrition, recovery, lifestyle).  No more guessing or figuring this sh*t on your own and no more wasting time.

Follow our comprehensive program and you will get results.

Keep scrolling to learn more about what you get in the program or join now by clicking below.


"No bullsh*t approach and has great people that really do help.  Thanks for all your help!”
- Josh Thorton (pictured above)
What is it?  What's in it?
Muscle + Strength Building Workouts

Delivered through the new and improved Muscle Gain Challenge membership site.  Workouts are structured and specifically designed to help you gain muscle, strength and improve your snatch, clean & jerk. Conditioning too? Absolutely!

Workouts are delivered every 4 weeks and you get the entire month at a time to look at them to plan ahead if you need to. The program is very much doable at your own pace so if you miss a few days or weeks you can jump right back in.

Each week has 5 training days: Monday, Tuesday, Thursday, Friday and Saturday.

Rest days will be: Wednesday and Sunday.

The workouts will typically take 60-90 minutes to complete.

There is a prescribed warm-up and mobility routine for each training day, but is optional. It will typically take 10-15 minutes.

Movements will have video demos linked so you will always know how to perform an exercise. Everything can be scaled to your level. Suggested options for scaling will be posted for more difficult movements.

Fuel Your Gains to Perform Your Best
Know exactly how to approach nutrition... how much you need to eat, what you need to eat, and when you need eat to properly fuel your training and gain solid muscle mass.

Do you have to want to get bigger (gain mass) to do this program? Absolutely not. You can do this program and just get stronger.

If you do want to get bigger, we've designed this program to help you gain at least 0.5-1 pound per week.

After the first 6 months or so or once you hit your desired weight, we recommend maintaining your weight for at least 4-8 weeks before trying to gain more mass if you didn't get as big as you wanted, cut some body fat or stay where you are all while continuing to get stronger with the rest of the program.

We'll teach and show you how to structure your meals, how much to eat, when to eat, and how to save time preparing your meals within our Faction Foods and Nutrition and Nutrition for Weightlifters courses.

You'll also get the Shrugged Eats Nutrition guide and meal planner. The meal planner will easily help you find out how much food you need eat at each meal throughout all the different phases of the program (gaining muscle, maintaining, cutting fat).
Train with Your Tribe
Support from a close knit team of like minded individuals that turns hard training sessions into easy ones that you will love.

"An athlete faces his fears and seeks freedom but he doesn't have to do it alone."

There's no question that having a team of great training partners works. When you sign up for this program you're signing up to get become part of a team, a team of athletes who all want the same thing, to get stronger and gain muscle.

There's power in that.

Once you join, you'll get access to the private Facebook group where you'll find your new training partners and have access to ask questions to the Shrugged crew.

The people in this group will be there with you through the hard times and the tough workouts, motivating you to push harder, and encouraging you to stay on track.

Some of these people may even become your best friends one day (no joke, we've seen it happen).

From our experience from running our other programs, the people who make the most progress and have the best experience are those that participate by adding their own value and support regularly in the Facebook group. You will do well by doing the same.

Sample Workout #1
   400m Run
   10 Ring Rows
   10 total Knee to elbow Pushup
   1 x 25yd Sideways Shuffle
   1 x 25yd stepping hamstring stretch
   1 x 25yd Lunge with Twist
   10 Burpee Box Jump
   3 x 25yd Sprints, walk back
   2 min Overhead Squat Shoulder Stretch Over Foam Roller


Hang Power Snatch
    3 (reps) @ 50% (use percentage of full snatch 1RM)
    3 @ 60%
    3 @ 65%
    2 (sets) x 2 (reps) @ 70%

Barbell Walking Lunges
    5 x 5/leg (heavy as you can do with good technique)

Power Jerk, behind the neck
    3 @ 50% (% of best jerk 1RM)
    3 @ 60%
    3 @ 65%
    2 x 2 @ 70%h good technique)


    6 Kipping Pullups
    6 Pushups    6 Pistols /Leg or 12 jump lunges/Leg if you can’t do pistolsRest 2 min between rounds
Sample Workout #2
   1 x 400m Run
   1 x 25 yd Walking Groiner Stretch
   1 x 25yd Fast Skips
   2 x 25 yd Carioca R/L
   1 x 25yd Double Leg Hops- High
   2 min Overhead Squat Shoulder Stretch Over Foam Roller
   1 x 10 Dislocates
   1 x 10 Sots Press w/ PVC
   1 x 10 Dynamic Blackburns
   10 Ring Rows

    2 @ 50%
    3 @ 60%
    3 @ 70%
    2 x 3 @ 75%
    2 x 2 @ 80%

Push Press
    1 X 5RM
    4 x 5 @ 90% of 5RM

Barbell Rows
    5 x 8



    15 Dumbell Thrusters or Kettlebell Thrusters (all unbroken, select your own weight)
    20 Walking Lunges    15 Burpees
Most importantly you'll get results
We've been running this program for many years now and the general consensus among the athletes that have been through this program is that the Muscle Gain Challenge freaking works.

If you show up every day and dedicate yourself to this program, you will see MASSIVE improvements in your size and strength.

But don't just take our word for it.

Keep scrolling below to what some of our athletes have to say about the Muscle Gain Challenge.
Carson Brady
+ 13 lbs bodyweight, +50 lbs snatch, +50 lbs back squat
Looking back joining this program is probably the best choice I've made for my training.
Read more here
Lindsey Barber
+40 lbs snatch, +45 lbs back squat, +45 lbs to overhead squat
I loved everything - literally everything:  The programming, the Facebook group/community, getting feedback from posting videos, especially, the mobility, habits, and nutrition...
Read more here
Travis Hanson
+25 lbs bodyweight, +85 lbs back squat, +70 lbs front squat, +35 lbs clean & jerk, +40 lbs snatch
I consider the MGC to be a 360 degree program in that it teaches you the habits outside of the gym to truly eat sleep and breathe; essentially live as a true athlete. This is what I believe continues to drive my success with the program.
Read more here
Brittney Bergen
+10 lbs bodyweight, +52 lbs front squat, +24 lbs clean & jerk
The Muscle Gain Challenge was hands down the best thing I have ever done for my body composition and sense of self-worth as a woman, and it also significantly improved my Olympic lifts and strength!
Read more here 
Dan Schafer
When he started the Muscle Gain Challenge, he could barely snatch 95 lbs. After 6 months of hard work, he snatched 215 lbs.

Before you even wonder...NO, this video is not fake. Dan put this video together HIMSELF as a testament to his hard work and dedication to getting bigger, stronger and more proficient in the Olympic lifts with the help of Muscle Gain Challenge program and coaches. Dan is a prime example of the type of success you too can have with the Muscle Gain Challenge.
I'm ready. Let's do this.

How do I join?

Click any button on this page and select your payment plan.  There are monthly or yearly options.

There are workouts for about 18 months so if you're in it for the haul then the yearly option is cheaper than monthly.  Dedication and consistency saves time and money!

We highly recommend focusing on building muscle for at least 6-12 months.  You'll never gain any real muscle doing 30 day challenges... you need 6-12 months to build your base.  

Bigger muscles are stronger muscles!  Click below to join!

Program Summary

5 Functional Muscle Building Workouts per week

17 Four Week Mesocycles  -  340 workouts Total

$800 in free bonus resources - nutrition, mobility, technique training

Video explanations of everything on the program site - programming, movements etc.

Private Facebook Group for coaching and community support

Current special: 1 week trail for only $1

Nutrition for Weightlifters ($97 Value) and the Faction Foods Nutrition Course ($97 Value)
Digital video courses to teach you how to create and build an effective nutrition strategy for true strength and improved performance.  These
nutrition courses will help you understand good nutrition practices, how much to eat, what to eat, when to eat, for strength training athletes.

Movement Specific Mobility for Squats and Deadlifts ($197 value) and Maximum Mobility Live Seminar Recording ($97 value)
Learn how to address your specific mobility restrictions for the back squat, front squat, overhead squat, deadlift and sumo deadlift. A must for this program as we will be doing all these movements!

Shrugged Eats Nutrition Package, Recipes and Macro & Meal Planner ($197 value)
Nutrition Guide: a super easy-to-read PDF guide on how to eat to cut, gain, or maintain, how to count macros, how to read food labels, how weigh and measure food and etc. For those who want something simple and just want to be told what to do.  Recipes from the Shrugged team that you can make in bulk and are taste delicious as hell. 
Cut body fat while getting stronger, gain muscle or optimize your nutrition for peak performance. This tool allows you to easily figure out how your macros for each meal of a rest day or training day if you want  gain muscle mass, drop body fat or maintain your current size. You just put in your body weight and it auto calculates how much you need to eat. All the guess work is taken out for you.

Flight School Olympic Weightlifting Technique Course ($197 value) and Critiques and Corrections: Slow Motion Analysis of Olympic Weightlifting Technique ($47 Value)
Nutrition Guide: a super easy-to-read PDF guide on how to eat to cut, gain, or maintain, how to count macros, how to read food labels, how weigh and measure food and etc. For those who want something simple and just want to be told what to do.

Over $800 IN BONUS VALUE!!!

If for any reason you're not super-thrilled with the program, within 30 days you can return it to us for a FULL REFUND of your 1st payment.

So in other words: You ALWAYS have 30 days to try the program risk free!
Frequently Asked Questions
What kind of equipment do I need?
If you train at a CrossFit-type gym you'll most likely have all the equipment you need. If you have a home gym, for the most part all you'll need is a barbell squat rack, plates and a pull-up bar.

Here's a list of equipment that's optional and nice to haves:
A set of rings or parallel bars (Can use boxes for dips)
 Jump Rope
Rower (running can be substituted)
Dumbbells or Kettlebells (barbells can sometimes be subbed out)
Plyo box (can stack bumpers)
Resistance Bands
Glute Ham Developer (can do variations that don't require a GHD)
Flat bench (can do floor presses as a substitution)
Farmer’s Handles (kettlebells or dumbbells can be used)
Sled to Push and Pull (plate pushes will work)
Farmer’s Handles (optional- KB’s can be used)
Climbing rope (towel pull ups can be subbed)

If you start the program and you come across a movement you don't have the equipment for, don't worry, just ask in the Facebook Group and we'll be happy to help you find a substitute movement. That's what it's for :-)

Can beginners do this program?
Absolutely. If you have some experience with a barbell and have done some conditioning workouts before, you should be fine. We have many videos to show you how to perform movements and everything can be scaled to your ability level. If you've never lifted weights before or used a barbell, this program is probably not for you.

Can I still do the CrossFit Open?
Yes you are welcome to do the Open! We won't be adjusting the Muscle Gain Challenge programming to account for it but we do have our Open Prep program in Overtime that you are welcome to do to prepare for the Open and then hop back into the Challenge afterwards.

Can I do other programs or training while doing the Challenge?
You can but we won''t recommend it. This program is meant to stand on it's own and be all you need to increase strength while improving conditioning. If you have other goals that conflict and/or want to do other programming to support those goals, we're not gonna say you can't do it. You're a grown ass person! But we won't be modifying our program to fit your other program. We want you to buckle down and do this thing! If that's something you can't jive with, maybe this program isn't for you at this time.

Can you show me what the programming looks like so I can get an idea if this is right for me?
Sure thing. Here's the first week of the first month of the program. Click here to see week 1

Will there be Olympic lifting (snatch, clean, jerk) in the program?
Yes. In the program, usually 3-4 out of the 5 days of training will involve practicing the snatch, clean or jerk movements.  And of course, we have videos to teach you how to perform them properly!

How will I know how to perform an exercise or lift?
We provide movement demos for all exercises showing you exactly how we want them performed and scaling options for the more high-skill movements.

We also have a huge library of  TechniqueWODs to walk you through how to perform many movements we commonly program.

We'll also be able to coach you how to perform a movement and give you feedback if you post a video to the Facebook group.

Can I do my gym's programming (class WODs) sometimes?
Totally! We understand sometimes you miss doing the classes with your real-life friends. You'll get the best results sticking to the program as written, but if you want to hop in a class WOD instead of doing the Challenge workout every now and then go for it.

Just make sure you're smart about it and if in doubt, just ask us.

Also feel free to grab a friend to do some Challenge workouts with you. We don't mind. If anything, having a friend go through the program with you will just help keep you more motivated and accountable.

What days will I be training?
That's mostly up to you but we have training days written for Monday, Tuesday, Thursday, Friday and Saturday. Our prescribed rest days are Wednesday and Sunday.

Can I train on different days?
For sure! The workout days listed on the program are just what we prescribe. As long as you are spacing out your rest days (not doing two consecutive rest days) and staying on track for check-ins you can certainly adjust your training days.

Can I split the workout into two sessions per day?
Yes! If the workouts are taking too much time for you to complete them in a single session or you feel that you perform better by splitting them up and you have the time to do that, feel free to split them up. We still recommend doing the strength portion of the workout before the conditioning.

What if I don’t want gain mass and just want to get stronger?
We’ve had a number of folks complete the program with that exact goal.With the Muscle Gain Challenge, you can still get stronger without gaining a bunch of weight.We’ve even had folks lose fat and weight because they cleaned up their nutrition and started putting on more muscle mass which helps burn fat. If you don’t want to gain mass or want to shed some fat, you may need to adjust how much you eat (we’ll cover that in the nutrition course and guide) but your workouts will still be the same as every one else.
How long is the program?
The programming runs for over a 18 months .  You can stay on it for as short or long as you want and can switch to another of our programs at any time.

What happens if I finish the program?

You can do over again.  You can switch to a new program.  You can join the Program Vault and you'll have access to at least 10 other programs including the Shrugged Strength Challenge, Flight Weightlifting and Aerobic Monster.

When does the program start?
Whenever you're ready!

When will I receive my program materials?
You'll get access to the member site as soon as you sign up. Then the workouts will be delivered on monthly basis. You'll get a reminder email each week just to make sure you're on track with the workouts. Habit videos will be delivered monthly and other bonus content will be delivered throughout the program. You're basically going to get something new every month!

How often will I be billed?
You will be billed on a monthly or yearly basis (you'll select when you purchase).

When will I receive my bonuses?
Immediately after sign-up you'll get access to your bonuses.

How can I get some help if I have training questions?
You can ask them in the Shrugged Collective Private Facebook (you get free access when you join).  We're in there as well as hundreds of athletes, coaches and exercise scientists.  Everyone is there to help and support others in the group, so ask lots of questions!

Can I get a review of my lifts?
Yup!  Post a video in the Facebook Group and you'll surely get some great feedback!

Do I need to have a Facebook account?
Yes the Facebook Group is where you’ll get coaching so you'll need to make a Facebook account.

We've had many people not want to put their identity on Facebook, and they will just make an account under an alias just for the group. If you do that,  just make sure to message us and let us know your Facebook account name so we can add you to the group.

What if I get hurt?
Depending on the extent of the injury we can simply help you modify your workouts until you healthy again.  We aren't doctors so we can't give medical advice, but we may be able to help you substitute some movements.

You can also pause your subscription for up to 2 months if you're injured. Email support at to pause your subscription.

Can I still get quality results if I can’t train every day?
Absolutely. We’ve had a number of busy individuals who were only able to train 3 of the 5 days a week and still got great results.The key to success in this program is consistency! If you’re consistently getting in your training, even if it’s only 3 days a week, you will still see results.

What if I get behind?
Sometimes missing workouts is unavoidable. If it's rare, we suggest skipping that workout and picking up the program where you should be.

If you missed a lot workouts for an extended period (more than a month), then it may be worth going back and picking up the program where you left off. All your materials will still be on the member site to access should you get behind.

If you are ever unsure on what to do to, ask in the Facebook Group. Someone will be there to advise you on how to proceed after an extended lapse in training.

My gym won’t let me do my own program, what can I do?
Sorry to hear that. Our suggestion is to try talking to them and present it to the coaches and the gym owners in a way that shows them you’re making a conscious, mature, motivated decision.

Offer to stay out of the way as much as possible and explain to them that this is something you REALLY want to do then maybe they’ll let you do your own thing.

Can I still do the program if I’m not good at the Olympic lifts?
We’ll teach you an Olympic Weightlifting specific warmup  and drill method designed by Justin Thacker to help improve your weightlifting technique and mobility.

This drills method will be programmed when the workout calls for the Olympic lifts. With the Muscle Gain Challenge, we've seen athletes go from snatching and cleaning almost no weight with poor form to lifting much heavier weights with great technique.

Can I do extra work outside the program?
We don't recommend it. Everything you need to gain muscle and strength is provided.

Once into the program, our athletes find the volume, intensity of the training to be challenging and rewarding all on its own.

You’re certainly free to do extra stuff here (we recommend you do our supplemental programs in Overtime), and just be smart about it! More than likely, you’ll find that you won’t need to do extra to make progress and get the results you want.
Travis Hanson

Q: Why did you join the Muscle Gain Challenge Program? What problem did you have that you needed help solving?

I joined the Muscle Gain Challenge because I saw strength and Olympic Lifting as a source of weakness and motivation in my game. I was beginning to fall in love with lifting and really wanted to get better and stronger. I saw the Muscle Gain Challenge as a source to satisfy both.

Q: How did the Muscle Gain Challenge help you solve that problem?

The MGC solved the problem in many ways. It provided me an amazing program that got me way stronger and focused heavily on the Oly lifts which got me better with my technique. I also received amazing remote coaching as well as support and friendly competition from my Facebook group. Not only that but Barbell Shrugged also provided the resources for sound technique. Lastly, I consider the MGC to be a 360 degree program in that it teaches you the habits outside of the gym to truly eat sleep and breathe; essentially live as a true athlete. This is what I believe continues to drive my success with the program.

Q: What specific results have you seen from participating in the Muscle Gain Challenge?

After the first Muscle Gain Challenge
Body weight 185 to 210 all while remaining lean.
Back squat> 300 to 385
Front squat> 285 to 355
Clean and Jerk> 250 to 285
Snatch> 175 to 215
Not only that but I've remained fast in wods. My strength with pull-ups, muscle ups, hand stands,etc. have all improved.

Q: What specific feature or features of the Muscle Gain Challenge did you/ do you like best?

I can't put my finger on just one feature. As I said before the Program is a true "cover all the bases" program which I feel has really taken me to the next level of my athletic and lifestyle goals. I am enjoying my continued success as I am still following the program and the habits I've learned from the MGC.

Q: In your opinion, what are the three BIGGEST benefits of the Muscle Gain Challenge Program?

1. Increased strength
2. Learning good technique and being supported, coached and encouraged on technique
3. Nutrition, Athletic and Lifestyle Habits that you can take away and apply for life.

Q: Would you recommend the Muscle Gain Challenge to a friend, family member or colleague? If so, why?

Yes. If they are someone who is ready to put in the work and looking to take themselves to the next level I would 110% recommend the MGC because it works.

Q: Is there anything else you'd like to add?
I love this Program. Put in the work and take care of yourself and reap the rewards.
Minh Tran

BW: 174lbs to 188lbs
Back squat: 395# to 455#
Front squat: 335# to 385#
Snatch: 235# to 260#
C&j: 295# to 310#
(all after 6 months)
 "I owe these guys everything! What I've achieved in this short 6 months of training, far exceeds my years in crossfit. Amazing program, and I recommend everyone to follow it."
Matt Clementi

Bodyweight: 183 to 200 lbs
Snatch: 175 to 210 lbs
Clean & Jerk: 225 to 265 lbs
Front Squat: 250 to 330 lbs
Back Squat 325 to 370 lbs

"I loved how I stayed decently thin why gaining muscle. The conditioning is just enough to keep you going. I would recommend this program to anyone who is serious about putting on some strength and muscle."
Ryan Fiene

Before / After:
Bodyweight - 170.8 / 180.6 lbs
Back Squat - 340 / 410 lbs
Front Squat - 295 / 355 lbs
C & J - 225 / 265 lbs
Snatch - 175 / 190 lbs
Deadlift - 380 / 455 lbs
Strict OH Press - 135 / 160 lbs
Bench Press - 200 / 245 lbs

"Making the decision to start the Muscle Gain Challenge was the best thing I ever did for my training and my confidence! If you're reading this far there is no question - you NEED to sign up for this program.  Do the work, follow and believe in the program. It works."
Carson Brady

Q: What hesitations did you have before signing up for the Muscle Gain Challenge?

“This program is the shit!

When I was trying decide whether or not to sign up for this I was hesitant for a few reasons, first of all I was worried about not being able to do the workouts due to my limited experience in the Olympic lifts.

I was also worried that with my work schedule that I wouldn't be able to hit the workouts and lastly I was worried that my progress with my gymnastics and conditioning would get worse.

Looking back joining this program is probably the best choice I've made for my training.

I'm proof that this program also works.

Q: What changes have you noticed in your training and your body?

When I started the program I weighed 203 lbs. and weighed 216 lbs. after six months. 

In this time my back squat went from 305 lbs. to 345 lbs. My front squat went from 265 lbs. to 315 lbs. Clean and jerk went from 235 lbs. to 275 lbs. And my snatch went from 175 lbs. to 225 lbs.

I have noticed improvements not only in my strength but my mobility has improved significantly as well.

It also improved my gymnastics and even my "Fran" time has gotten faster.

Who would've thought that getting stronger would make me a better athlete? Crazy right?”

Q: What specific feature of the program did you/ do you like best?

Also I love the online community.

There is accountability involved and people end up becoming friends (even if it is online) and continue to push one another. I even had the opportunity to meet up with another gainer for a competition.”

Q: Would you recommend our program? Why or why not?

“I would recommend this program for absolutely anyone. Even if you were like me and fairly new to fitness.  I had only been doing CrossFit for 6 months when I started.

Do yourself a favor and sign up for this.

There is an amazing amount to be learned whether it be snatch technique, nutrition or recovery. They cover it all.

And the coffee somehow tastes better in a barbell shrugged mug.

Ashley Jarvis
+9 lbs lean mass, +44 lbs back squat, + 55 lbs lbs front squat, + 40 lbs clean, +33 lbs snatch
The program is excellent, and was exactly what I needed. I’m grateful to its creators, the coaches and fellow athletes and I’m excited by the progress I’ve made. But more than this I’m super psyched to be on my own journey now. Many sports, activities and fitness programs have captured my interest before but now I’m finally on my own journey.
Desi Reyes
+20 lbs bodyweight, +85 lbs back squat + 80 lbs front squat + 15 lbs snatch, + 30 lbs clean & jerk
The changes I've noticed in training are amazing! My overall consistency in hitting big numbers daily and mindset had improved so fast. I don't get scared under big weights, in matter of fact I welcome them. Being strong for me has always been a journey that I've always wanted but never had the proper training to do so till now and its paying off!
Panos Anastasiou
+ 22 lbs bodyweight, +35 lbs snatch, + 55 lbs clean & jerk, +51 lbs front squat, + 22 lbs back squat
I got all I wanted from the programme and more.You need to be committed to this programme to get results. I started this while being in a corporate job and working 40+ hours/week, married with a 6 months old kid, 3 dogs and a lovely wife to take care off. If I could do this at the age of 33 then so can you :) Go for it!
Brittany Fowler
+20 lbs body weight, +20 lbs snatch, + 45 lbs clean, + 45 lbs back squat, + 70 lbs front squat
Looking into the Muscle Gain Challenge, I was hesitant to start because I didn't know if it was more geared towards men or if I would be able to do the work considering I was fairly new to Crossfit and Olympic lifting. I was also hesitant to join because I was worried about gaining weight. I gained muscle in every part of my body. The muscle was a good amount that didn't make me look "manly" or too bulky at all. I gained just enough muscle to lift the weight that I needed so I could compete against skilled athletes like I originally wanted and I looked good doing it.
Brittney Bergen

The Muscle Gain Challenge was hands down the best thing I have ever done for my body composition and sense of self-worth as a woman, and it also significantly improved my Olympic lifts and strength!

When I signed up for the challenge, I did it with the intention of receiving coaching for my oly lifts (since I don't train in a facility with a coach) to move bigger weights - especially in the jerk, and that's exactly what I got!  My clean and jerk opener went from 68 kg (150 lbs) to 79 kg (174 lbs) in 5 months.

My strength also went up!!!  The heaviest I had ever front-squatted before the program was 208 lbs.  In five months my front squat went up to 260 lbs.  Just before the program my best shoulder press was a single at 115 lbs.  Five months later I could press 120 lbs for a double - I am almost at that all-elusive bodyweight strict press!

The biggest gain by far was unexpected.  I put on 10 lbs (which is definitely a mental battle for any woman, myself included), but the beautiful part of it was I learned to love myself through every stage of the journey.  In the middle of the challenge I was fluffier than I had ever been, but I honestly didn't care.  I saw my body for what it could do and I was surrounded by a community of people also gaining and that made it so much easier.  Now I am back down to almost the weight I started the challenge at, and I have more muscle to show for it.  Before the muscle gain challenge I thought I had quads, and now I actually do.  Although I have always believed in performance goals over appearance ones, my physique is definitely 100x better, and my already good booty is now fantastic. :)

One last note about the community (which is in my opinion the best part of the MGC).  When you sign up, you get access to a Facebook group of like-minded individuals.  These people tell of their struggles and triumphs, but my favourite part is the shared sense of humour.  The countless inside jokes that emerge will keep you smiling through the hardest workout and you will find lasting friends who support you in your training as well as your career and life.  The competitive aspect of the group is also a huge benefit, and I would highly recommend the MGC to any dude who wants to get bigger and stronger, or any woman who wants to outperform the guys. :)

I didn't know it at the time, but the Muscle Gain Challenge would not only improve my lifts; it would boost my sense of self-worth and be the best thing I ever did for my body composition as a woman.

Thanks so much!