Everything you could possibly need to know about building muscle.

We’ve created workout programs, meal plans, supplement suggestions, general tips, and more to help both beginners and experts get stronger and build muscle. In other words, you will find everything you need to start building muscle mass here.

workout programs meal plans supplements
Woman building muscle
Man building muscle
Man building muscle
Building muscle weight

Free Workout Programs

Find a workout program that matches your temperament and experience. We’ve created workout programs for beginners as well as for intermediate and advanced gym goers.


Free Meal Plans

Depending on your lifestyle, metabolism, size, and other dietary restrictions, you will need a different meal plan. We’ve created meal plans that will help you build muscle and tailored different meal plans for differnt calorie counts as well as created vegan and vegetarian variations.





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Staying dedicated and sticking to your workout schedule and meal plan can be difficult, especially when life gets in the way. But you’re not the only one overcoming these obstacles. Join a community where people share their experiences and keep eachother motivated!


Together. We grow.

We believe that humans working together are stronger than the sum of their parts. Together, we can help each other when we don’t know something and motivate others when they’re not feeling it.



Join a community that will provide you with the resources, knowledge, and motivation you need to stick to your plans to reach your goals.



Reaching your goals is that much easier when you are in contact with people working hard to do the same, motivating you to keep going forward.



Get in touch with people both knowledgeable about working out and building muscle and have experienced what you are experiencing now.


One Happy Community

When I first started working out, I wasn’t getting any bigger because I wasn’t eating enough. But once I started taking Astruction’s whey protein and following the 2000 meal plan, I finally started seeing results!

Alice Marks


I used to routinely skip going to the gym because I was “tired” or didn’t feel like it. Joining the Astruction community was the best thing I ever did, it’s so motivating to see others doing what I’m trying to do.

Pamela Moliss

Web Designer

I never knew what or how to work out, and everything I read just confused me. The workout programs I found here were super clear, easy to understand, and helped me build muscle mass relatively quickly.

Peter Boss


Do you have to feel sore to build muscle

Do You Have to Feel Sore to Build Muscle?

Spoiler: no you don’t! It can even damage your body.

When should you take BCAA?

When Should You Take BCAA?

Explore the benefits of taking BCAAs before or after your workout.

How to Correctly Use Pre-Workout

How to Correctly Use Pre-Workout?

How to avoid negative side effects of pre-workout.

Protein Powder: A Beginner’s Guide

Protein Powder: A Beginner’s Guide

Everything you need to know about proteins and protein powders.

How to Best Build Muscle

There is no one right way to build muscle, but there are a couple of things you cannot do without if you want to get buff.

Effective supplements

Even if you eat perfectly, supplements will boost your performance and improve your results, helping you grow more and faster.

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Proper workout programs

Your body won’t build more muscles if you don’t work out, or if you don’t work out hard enough. There’s no way around it.

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The right meal plans

You can work out as much as you want, but you won’t see any results if you don’t eat enough calories or get enough protein. 

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Supportive community

Sticking to your workouts and a meal plan is difficult. Join a community of others doing the same. Together, anything is possible!

Join for free