PUREMUSCLEGAINSHypertrophy & Macro Engine
Body Recomposition Protocol • Maintenance + 1.0g/lb Protein

Fix Skinny-Fat With Precision Recomp Macros & Volume

Stop spinning your wheels crash-dieting or dirty-bulking. Pair maintenance recomposition calories with 1.0g/lb protein intake and recoverable novice MEV-to-MAV lifting volume.

Zero-Surplus Maintenance Math

Katch-McArdle BMR anchors intake right at TDEE so stored adipose subsidizes new lean muscle synthesis.

1.0g/lb High-Protein Partitioning

Saturates muscle protein synthesis (MPS) and appetite control while keeping carbohydrates available for progressive overload.

Novice MEV-to-MAV Progression

Targets recoverable 10–14 weekly hard sets per muscle at RPE 7–9 so compound lifts advance without systemic burnout.

Customize Skinny-Fat RecompPreview 4-Day Split & Volume
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Unit System:
Presets:
26 yrs
170 lbs
5'10" (70 in)
Target Daily Intake

2,177 kcal/day

Maintenance (Recomp)
Maintenance TDEE: 2,177 kcalBMR: 1,719 kcal
Accurate Maintenance Tracking:Digital Food Scale ($11.99) →

Daily Macronutrient Targets

1 g / lb (2.2 g/kg)
Protein (4 kcal/g)170g (680 kcal)
Carbohydrates (4 kcal/g)233g (931 kcal)
Healthy Fats (9 kcal/g)63g (566 kcal)
Hitting 170g daily protein?Gold Standard Whey Isolate →
Total Weekly Load60 Hard SetsCounts actual sets performed (compound lifts credit multiple muscles without adding extra sets).
Intensity TargetRPE 7 – 9 (1-3 RIR)
Recommended Split Framework

Upper / Lower Split (4 Days)

Optimal balance of systemic recovery and frequency (2x/wk per muscle group).

Hypertrophy volume recovery staple:Micronized Creatine (5g/day) →
Periodized Training Plan Framework

Custom Hypertrophy Workout Routine

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Recommended Split

Upper / Lower Split (4 Days)

4 Days / Week
Target Training Load

60 Hard Sets / Wk

Target Intensity: RPE 7–9 (1–3 RIR)
Frequency Framework

2x / Week per Muscle Group

Optimized Muscle Protein Synthesis
Workout Split DaysDay 1 Unlocked Free Preview
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Day 1: Upper Body Power

Heavy Upper Foundation Lifts

Target Intensity: RPE 7–9 (1–3 RIR)
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Muscle-Specific Benchmarks

Weekly Hard Set Blueprint (RPE 7 – 9)

Hard sets taken 1-3 Reps in Reserve (RIR) trigger maximum hypertrophy signaling. Below is your science-backed distribution from Minimum Effective Volume (MEV) to Maximum Adaptive Volume (MAV).

MV (Maint.)
MEV (Min. Eff.)
MAV (Target)
MTV (Max Tol.)

Chest

Lagging Muscle Overload (+3 Sets)

Target Range: 8 – 22 sets/wk

15Sets / Wk
MV: 6MEV: 8Target: 15MTV: 22
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 8 sets

Lats & Width

Pull • 2x / week

Target Range: 10 – 25 sets/wk

14Sets / Wk
MV: 8MEV: 10Target: 14MTV: 25
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 7 sets

Upper Back & Rear Delts

Pull • 2x / week

Target Range: 8 – 24 sets/wk

12Sets / Wk
MV: 6MEV: 8Target: 12MTV: 24
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 6 sets

Side Delts

Arms/Shoulders • 2x / week

Target Range: 8 – 26 sets/wk

14Sets / Wk
MV: 6MEV: 8Target: 14MTV: 26
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 7 sets

Quadriceps

Legs • 2x / week

Target Range: 8 – 22 sets/wk

12Sets / Wk
MV: 6MEV: 8Target: 12MTV: 22
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 6 sets

Hamstrings

Legs • 2x / week

Target Range: 6 – 20 sets/wk

10Sets / Wk
MV: 4MEV: 6Target: 10MTV: 20
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 5 sets

Glutes

Legs • 2x / week

Target Range: 4 – 18 sets/wk

8Sets / Wk
MV: 4MEV: 4Target: 8MTV: 18
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 4 sets

Biceps

Arms/Shoulders • 2x / week

Target Range: 6 – 22 sets/wk

10Sets / Wk
MV: 4MEV: 6Target: 10MTV: 22
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 5 sets

Triceps

Arms/Shoulders • 2x / week

Target Range: 6 – 20 sets/wk

10Sets / Wk
MV: 4MEV: 6Target: 10MTV: 20
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 5 sets

Calves

Legs • 2x / week

Target Range: 8 – 24 sets/wk

12Sets / Wk
MV: 6MEV: 8Target: 12MTV: 24
RPE Target: 8 – 9 (1-2 RIR)Est. Per Session: 6 sets
Contextual Performance Stack

Engine-Matched Supplements & Lifting Gear

Universal foundation staples paired with contextual performance gear dynamically generated from your specific protein target, weekly set volume, and training frequency.

Hypertrophy Foundation Staples (Essential Baseline Protocol)

Macro Precision

Etekcity High-Precision Digital Food Scale

High-accuracy digital food scale (1g increments) with tare function for exact macronutrient and caloric tracking.

Why Science Recommends This:

Caloric Control: Unmeasured portioning leads to an average 20–30% error in daily energy tracking. Exact gram tracking ensures adherence to calculated deficits or surpluses.

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ATP & Cellular Hydration

Jacked Factory Creatine Monohydrate Powder

100% pure unflavored micronized creatine monohydrate (5,000mg per scoop) formulated for zero fillers, maximum mixability, and rapid ATP saturation.

Why Science Recommends This:

Essential Hypertrophy Baseline: Saturates muscle phosphocreatine stores (5g/day), boosting training volume capacity by 8–15% across working sets.

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Muscle Protein Synthesis

Optimum Nutrition Gold Standard 100% Whey Isolate

Gold standard whey protein isolate delivering 24g protein and 5.5g naturally occurring BCAAs per serving for rapid leucine saturation.

Why Science Recommends This:

Target Optimization: Rapidly triggers leucine-driven MPS post-training while efficiently fitting strict cutting or bulking macronutrient splits.

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Daily Utility & Hydration

VELOMIX 2-Pack Protein Shaker Bottles (24 oz)

Dual-pack leak-proof shaker cups with wire mixing whisks for lump-free protein, intra-workout, and creatine dissolution.

Why Science Recommends This:

Supplement Compliance: Eliminates clumping and residue waste, ensuring complete ingestion of calculated amino acid and micronutrient dosages.

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Contextual Performance Boosters (Triggered by Volume & Focus Sliders)

Peer-Reviewed Foundation

Scientific FAQ & Hypertrophy Methodology

PureMuscleGains is grounded strictly in peer-reviewed exercise physiology and sports nutrition research.

What defines a 'Hard Set' and why target RPE 7–9 (1–3 RIR)?
A hard set is a set taken within 1 to 3 Reps in Reserve (RIR) of concentric muscle failure (RPE 7-9). Peer-reviewed literature (Schoenfeld et al., 2021) demonstrates that high-threshold motor units responsible for fast-twitch muscle fiber hypertrophy are fully recruited in this proximity-to-failure window. Training below RPE 7 fails to generate sufficient mechanical tension, while taking every set to absolute failure (RPE 10) dramatically increases systemic fatigue without additional growth signaling.
How are Maintenance (MV), Minimum Effective (MEV), and Max Adaptive Volume (MAV) derived?
Our engine incorporates volume framework thresholds modeled after empirical exercise science data (Schoenfeld 2017, Israetel 2019). MV is the minimum sets required to maintain existing muscle mass (~4-8 sets/wk). MEV is the threshold where measurable hypertrophy begins (~8-12 sets/wk). MAV represents the optimal sweet spot for maximum adaptive rate (~12-22 sets/wk depending on experience), while MTV is the ceiling beyond which recovery capacity is compromised.
Why does the engine target 1.6 – 2.4 g/kg (0.8 – 1.1 g/lb) of protein daily?
A landmark systematic review and meta-analysis by Morton et al. (2018) involving 49 studies found that muscle protein synthesis (MPS) saturation plateaus around 1.62 g/kg/day, with upper confidence limits extending to 2.2 g/kg/day. During caloric deficits (cutting), elevated intakes up to 2.4 g/kg help mitigate gluconeogenic muscle breakdown.
Why is 2x/week training frequency per muscle group recommended over 1x/week?
Resistance training elevates muscle protein synthesis (MPS) for approximately 36 to 48 hours post-workout before returning to baseline (MacDougall et al.). Hitting a muscle group twice per week spikes MPS twice per 7-day period compared to once in traditional bro-splits, driving significantly superior net muscle tissue accretion over 12-52 week timelines.
What is the role of caloric surplus (Lean Mass Bulk) versus deficit?
Hypertrophy can occur at maintenance (recomp) in novice or higher bodyfat lifters, but a modest caloric surplus (+200 to +350 kcal/day) provides necessary cellular energy (ATP) and substrate environment for ribosomal biogenesis and satellite cell accretion with minimal adipose storage (Iraki et al., 2019).