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Just grab your phone and start when you are ready – we’ll build up the rest from there.

Remove barriers

We build personalized workout and meal plans, track your progress, give you advice and push you when you need it the most to ensure that you reach your goals.

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Helpful insights and tips are integrated into the app for you to learn about your body and the workout process.

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Besides getting you the body you want, we aim to make you embrace a healthy lifestyle and make choices that will benefit you in the long run.

Foster the habit

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Our app combines stats, multifunctional exercises, and scientific insights. We geek out about progressive workout programs and create challenges with our training pros to make working out engaging and rewarding for you.
We also use the experience of nutrition specialists to build a meal plan that will get you the results you want without sacrificing the pleasure of eating.

Our mission

MadMuscles is an app that helps you to crush your fitness goals with personalized workout and meal plans.

Say hi to MadMuscles!

We’re fitness enthusiasts trying to create an app that will make you feel great about the concept of working out but especially yourself. We went through months of researching and coding for days on end. And for that, we gathered a super-team:

Certified Сrossfit-Level 2 coach with over 10 years of experience in the industry and a king of MadMuscles workouts. Specializes in functional fitness, TRX, Olympic weightlifting, and adaptive training programs.

Nutrition Guru at MadMuscles and Unimeal. Certified specialist in nutrition psychology, hormones in dietetics, eating disorders, human microbiome, and dietary habits depending on the enterotype.

About our team

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The program is suitable for all levels, from beginners to advanced practitioners.

Feel lighter on your feet and be flexible.

Best techniques to relax your body and calm your mind.

Stay steady, strong, and balanced in everything you do.

Do you experience joint stiffness, low energy, stress, or balance issues? Tai Chi is an ancient practice that helps improve mobility, coordination, and restore inner calm. Just a few minutes a day can boost your confidence, reduce tension, and enhance your overall well-being.

A simple, fast and easy-to-use app made for everyone.

Practice anywhere, anytime, with no need for special gear.

Just 7–20 minutes a day to bring balance and calm into your life.

Personalized Tai Chi, meditation, and breathing sessions — all in one place.

This program is ideal for anyone looking to improve flexibility, reduce stress, and enhance overall well-being. Whether you're a beginner or more experienced, Tai Chi is suitable for all ages and fitness levels.

The program includes easy-to-follow Tai Chi routines, guided meditation, breathing exercises, and daily 7-20 minute sessions that you can do anywhere, without any equipment.

After the trial period, you can continue with a subscription to enjoy full access to all program features. You’ll gain new routines and content regularly to keep progressing in your Tai Chi practice.

With consistent practice, you’ll start noticing improvements in flexibility, balance, and overall energy in just a few weeks.

No prior fitness experience is needed. The program is designed to accommodate all fitness levels, starting with simple movements and gradually increasing in complexity.

Absolutely! Our app provides clear, step-by-step guidance so you can practice independently and at your own pace.

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Benefits You'll Feel

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Feel younger. Feel stronger.

Move freely.
Breathe deeply.
Feel better.

Find out how long it takes to see first results when working out with a personalized plan.

Find out how long it takes for you to get fit with MadMuscles

Starting a workout routine doesn’t have to involve expensive equipment or gym memberships.

Poor form can lead to injuries. Watch instructional videos from reliable sources and practice simple movements until they feel natural.

Begin with shorter sessions or low-intensity workouts, such as 10-minute walks or basic stretches, and build up gradually.

Pay attention to how you feel during and after workouts. Muscle soreness is normal, but sharp pain isn’t—adjust accordingly.

By following these steps, you can build confidence and avoid common beginner pitfalls.

Progression is vital for improvement but should be approached gradually to avoid injury or burnout. Start with foundational exercises like squats or planks, and aim to improve over time. For example:

Increase plank duration by 5 seconds every week.

Add 2-3 extra reps to bodyweight exercises every few sessions.

Explore variations of exercises to target different muscle groups.

Remember, progress doesn’t have to be dramatic; even small changes add up over time. Celebrate milestones, like completing a full set or improving your endurance.

These simple yet effective exercises require minimal to no equipment and can be done anywhere:

With just a bit of creativity and determination, you can build an effective workout routine using minimal equipment, right in the comfort of your home or out in nature. Whether you're new to fitness or getting back into it, this guide will help you start with confidence.

Hold for 20-40 seconds and repeat 3 times.

These exercises are versatile, easy to modify, and effective for beginners and beyond.

Sticking to a fitness routine can be challenging, but being prepared helps. Here’s how to tackle common issues:

Choose compact exercises like mountain climbers, planks, or tricep dips on a chair.

Have an indoor backup plan with bodyweight exercises or yoga.

Set small, achievable goals and reward yourself for completing them. A scenic walk or a new playlist can also reignite enthusiasm.

Working out at home or outdoors comes with many advantages. You get flexibility, privacy, and the chance to customize your routine based on your needs. Fresh air and natural surroundings during outdoor workouts can be energizing and uplifting, while home workouts save time and provide convenience. Plus, these options are cost-effective, making them ideal for beginners looking to establish a fitness habit.

Preparation and flexibility are key to staying on track.

Absolutely. Bodyweight exercises like squats and push-ups are highly effective for strength and endurance.

Try exploring new trails, running in scenic areas, or creating mini fitness challenges along the way. A friend or family member can also make it more enjoyable.

Schedule workouts like appointments and set reminders. Focus on how great you feel after a session to stay motivated.

Make your custom training plan and stick to it, because discipline is key.

These exercises will work even more effectively when properly customized and personalized to your age, BMI, and current body type because personalized plans work best for your individual needs.

Personalizing your workout routine is key to staying motivated and achieving your goals. Here’s how you can tailor your plan:

Plan workouts for times when you’re most energetic. Whether that’s morning or evening, consistency matters more than timing.

Get creative with what you have at home. A backpack filled with books can act as a weight, or stairs can be used for step-ups.

 If you enjoy nature, make outdoor walks or runs part of your routine. For those who love music, a playlist can make your sessions more enjoyable.

Personalizing your plan not only keeps you engaged but ensures it fits seamlessly into your lifestyle.

Starting out without professional guidance? No problem. Keep these points in mind to stay safe and effective:

Build upper body strength. Modify with knee push-ups if needed.

Use stairs or a sturdy chair for this lower-body exercise.

For effective home or outdoor workouts, focus on bodyweight exercises, resistance bands, and functional movements. Prioritize consistency, progressive challenges, and proper form. Utilize natural elements like stairs, benches, and hills to enhance intensity.

Create a Realistic Schedule:

Step-Ups:

Jumping Jacks:

Limited Space:

Bad Weather:

Low Motivation:

Can I get a good workout without equipment?

How can I make outdoor workouts fun?

How do I stay consistent?

Use Everyday Items:

Incorporate Your Preferences:

Focus on Form:

Start Small:

Listen to Your Body:

Bodyweight Squats:

Push-Ups:

Planks:

Home and outdoor workouts are excellent ways to begin your fitness journey. By personalizing your plan, focusing on gradual progress, and overcoming challenges, you can create a sustainable routine that works for you.

Remember, every small effort contributes to long-term success. Lace up your shoes, embrace the journey, and take pride in every step forward. You’ve got this!

Benefits of Home and Outdoor Workouts for Beginners

How to Personalize Your Home or Outdoor Workout Plan

Essential Tips for Beginners Without a Coach

How to Gradually Build Progress in Your Workouts

No-Equipment Exercises for Home and Outdoor Workouts

Overcoming Common Challenges in Home and Outdoor Workouts

Frequently Asked Questions About No-Equipment Workouts

How to Start Working Out at Home or Outdoors: A Beginner's Guide

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How can you build muscle, boost strength, and transform your physique? Let’s dive into the details of bulking up.

Pay attention to how your body responds to workouts. Fast recovery might mean you can handle more frequent sessions, while slower recovery may require longer rest periods. Listen to your body to avoid over training and maximize progress.

Building muscle requires a strategic workout plan focused on progressive overload. This means gradually increasing the weights, reps, or intensity to challenge your muscles over time. Below is a sample weekly workout split:

A non-negotiable part of any bulking plan is progressive overload. Continuously increase the challenge for your muscles by gradually adding weight, reps, or sets. This ensures your muscles are consistently pushed to adapt and grow stronger over time.

Bulking isn’t just about lifting weights — it’s a strategic combination of proper exercise, tailored to your unique needs, combined with effective recovery practices. This guide will provide you with actionable, science-backed steps to bulk up effectively and sustainably.

Progressive overload is essential for all fitness levels. For beginners, this might mean increasing the weights every few weeks, while advanced lifters may focus on refining techniques or experimenting with tempo. Tracking your progress through a workout journal or app can help ensure you're making consistent gains.

Rest and recovery are just as important as the workouts themselves. Your muscles need time to repair and grow after being challenged in training. Aim for seven to eight hours of quality sleep each night, and schedule at least one full rest day each week. Incorporate stretching, mobility work, and light cardio on active recovery days to enhance circulation and reduce soreness.

Active recovery plays a critical role in maintaining flexibility and reducing fatigue. Activities such as swimming, yoga, or even brisk walking can promote blood flow without overtaxing your body. Remember, recovery isn't a sign of weakness; it's an integral part of building strength and endurance.

Focus on the targeted muscle group during each exercise. This improves form and ensures you’re effectively engaging the right muscles. Visualization and concentration can enhance your workout intensity and lead to better results.

Alternate between strength-focused low-rep sets and hypertrophy-focused moderate-rep sets to challenge your muscles in different ways. Incorporating supersets, drop sets, and pyramid sets can add variety and intensity to your workouts.

Adjust your workout intensity based on how your body feels. On days when you feel stronger, consider increasing your weights or volume. On less energetic days, focus on maintaining proper form and technique. Balancing intensity and recovery is key to avoiding plateaus and injuries.

Keep track of your workout progress, including weights lifted, reps completed, and how you felt during each session. Use this data to fine-tune your program and ensure steady improvements over time.

While this guide focuses primarily on workouts, it’s important to recognize the role of nutrition in optimizing performance. Eating the right foods before and after training can boost energy levels, improve recovery, and support muscle growth.

Consume a balanced meal one to three hours before your workout. Include complex carbohydrates like oats or brown rice for sustained energy, along with a moderate amount of protein for muscle support.

Replenish your body’s glycogen stores and promote muscle repair with a combination of protein and carbohydrates within an hour of exercise. Protein shakes, paired with a piece of fruit or a handful of nuts, make for a convenient and effective option.

Every man’s journey to bulking up starts with understanding his body. Factors such as body type, basal metabolic rate (BMR), physical abilities, and personal preferences play crucial roles in crafting the ideal workout plan. Tailoring your approach ensures that your efforts are aligned with what works best for your unique physiology.

Always prioritize proper form to prevent injuries and maximize muscle activation. Poor technique can hinder progress and increase the risk of strain.

Allow adequate recovery time to avoid burnout and injury. Training too often or too intensely without enough rest can lead to decreased performance and prolonged fatigue.

Take 5–10 minutes to prepare your body before exercise and cool down afterward to enhance recovery and prevent stiffness. Warm-ups increase blood flow, while cool-downs help minimize lactic acid buildup.

No single plan fits everyone. Adapt your approach based on your body’s feedback, and don’t compare your progress to others.

Of course, the most effective plan will select exercises and the number of repetitions according to your age, body type, BMI, and lifestyle because personalized plans work best for your individual needs.

often need to focus on building strength gradually and incorporating compound exercises to maximize muscle activation.

can benefit from a balance of heavy lifting and volume training to maintain steady muscle growth.

should emphasize controlled, high-intensity training to build muscle while keeping fat gain in check.

Grip your opposite wrist using the thumb and an index finger. If you’re right-handed, use your right hand to grab your left wrist.

Ectomorph — wrapping around with ease.
Mesomorph — touching each other.
Endomorph — doesn’t come into contact.

Tailor your exercises to your current fitness level. For example, beginners can start with bodyweight movements before advancing to free weights and machines. Choose activities you enjoy to maintain consistency.

For effective bulking, maintain a calorie surplus with quality protein, fats, and carbs. Focus on strength training with progressive overload to maximize muscle growth. Track progress to ensure lean gains.

MadMuscles does not diagnose conditions or suggest treatments. Any diet, training plan, or supplement described should be discussed with your current physician or nutritionist. This article does not address specific medical conditions and is intended solely to provide general information on healthcare topics. Following any advice is at your own discretion and does not impose any responsibility on the blog authors for your health and safety.

Ectomorphs

Saturday: Rest or Active Recovery

Sunday: Rest

Mind-Muscle Connection:

Varied Training Approaches:

Customized Intensity:

Progress Monitoring:

Fueling Your Workouts

Pre-Workout Nutrition:

Post-Workout Recovery:

Neglecting Form:

Mesomorphs

Over training:

Skipping Warm-Ups and Cool-Downs:

Ignoring Individual Differences: 

Endomorphs

Test to determine your body type

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Rest or Active Recovery

Thursday: Shoulders and Abs

Friday: Legs and Glutes

Bulking up is a journey that requires dedication, patience, and consistency. Focus on a structured workout plan tailored to your body type, metabolism, and abilities. Pair it with proper recovery practices to achieve your goals. By sticking to these principles, you’ll build strength, enhance your physique, and see the results you’ve been working toward.

Remember, the path to bulking up isn’t just about adding size but improving overall health and fitness. Therefore, to achieve the best results, you need to create your own personalized workout plan. Celebrate small victories, stay committed, and enjoy the process of transforming your body and mind. You’ve got this!

Final Thoughts

Tailoring Your Plan to Your Body

Body Type Matters:

Physical Abilities and Preferences:

Metabolism and Recovery:

Prioritizing a Structured Workout Plan

The Role of Progressive Overload

Recovery is Key

Advanced Techniques to Maximize Gains

Common Mistakes to Avoid

How to Bulk Up: A Comprehensive Guide

Improve not only physique but also develop healthy habits and fortitude. With MadMuscles you can reduce your level of stress, improve your sex drive and try different life-changing challenges.

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Find out how long it takes to lose weight with a personalized workout plan.

Find out how long it takes to lose weight for you.

Weight loss can be a challenging journey, but with the right approach, achieving your goals is easier that you think.

Break your goal into smaller milestones to keep yourself motivated.

Keep a food journal for a week to identify unhealthy eating patterns.

Analyze your physical activity levels to determine areas for improvement.

Plan meals to ensure you consume fewer calories than you burn.

Prioritize whole, nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats.

Limit sugary snacks, processed foods, and alcohol.

Eat smaller, more frequent meals to stabilize blood sugar levels.

Begin with light cardio workouts like brisk walking or cycling if you're new to exercise.

Incorporate strength training 2-3 times per week to build muscle and boost metabolism.

This guide provides actionable advice, effective workouts, and dietary tips tailored specifically for men looking to lose weight and improve their overall health.

Focus on progressive overload by gradually increasing weights or resistance.

Drink at least 8-10 glasses of water daily to support metabolism and reduce hunger.

Drink at least 2-2.5 liters of water daily to support metabolism and reduce hunger.

Avoid sugary drinks and replace them with water or unsweetened beverages.

Regularly weigh yourself but also take measurements of your waist, chest, and other key areas.

Use fitness apps to monitor your calorie intake and exercise.

Identify potential obstacles like busy schedules or cravings.

Prepare strategies to overcome them, such as meal prepping or healthy snack options.

Aim for 7-9 hours of quality sleep each night to support recovery and hormone balance.

Establish a regular sleep schedule and create a restful bedtime routine.

Focus on building sustainable habits instead of seeking quick fixes.

Weight loss isn’t just about appearance; it plays a critical role in improving overall health and well-being. Carrying excess weight can increase the risk of health issues such as heart disease, type 2 diabetes, and high blood pressure. Many people report a noticeable boost in energy after losing weight, saying they can get through the day without mid-afternoon crash.

Celebrate small victories and stay motivated with rewards like new workout gear or a fun activity.

Focus on whole, nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats.

Avoid processed foods, sugary beverages, and refined carbohydrates.

Practice portion control to maintain a calorie deficit while ensuring you’re meeting nutritional needs.

Strength Training: Building muscle helps boost metabolism and burn calories even at rest.

Cardio Workouts: Activities like running, cycling, or swimming are excellent for burning calories and improving cardiovascular health.

Keep track of your calorie intake using apps or a food diary.

Measure progress through a combination of weight checks, body measurements, and how your clothes fit.

Weight loss is not linear. Focus on long-term habits rather than quick fixes.

Stay motivated by setting realistic goals and celebrating small milestones.

Yes, you can lose weight relatively quickly by following a structured approach that works for you. However, the key to lasting results is consistency and a focus on sustainable habits. Rapid weight loss is often not only unrealistic but also potentially harmful. Instead, aim for gradual fat loss through a balanced combination of proper nutrition, regular exercise, and healthy lifestyle changes.

Squats, deadlifts, and bench presses are compound movements that work multiple muscle groups and burn significant calories.

Aim for 3-4 sessions per week, focusing on progressive overload (gradually increasing weights).

Include additional movements like overhead presses, pull-ups, and rows for a well-rounded routine.

Engage in at least 150 minutes of moderate-intensity cardio per week.

Engage in at least 2.5 hours of moderate-intensity cardio per week.

Options include running, brisk walking, or cycling.

Push-ups, lunges, and planks are excellent options for those exercising at home.

Combine these into circuits for an efficient workout.

Protein supports muscle building and keeps you feeling full longer. Incorporate sources like chicken, fish, eggs, tofu, and legumes.

Drink plenty of water throughout the day to support your metabolism and reduce hunger.

Alcohol is calorie-dense and can hinder weight loss efforts. If consumed, do so in moderation.

Preparing meals in advance can help you avoid unhealthy choices.

A healthy rate of weight loss is 1-2 pounds per week, which translates to 4-8 pounds per month. This varies depending on factors like starting weight, activity level, and adherence to a plan.

A healthy rate of weight loss is 0.5-1 kilogram per week, which translates to 2-4 kilograms per month. This varies depending on factors like starting weight, activity level, and adherence to a plan.

Yes, weight loss can occur through dietary changes alone. However, incorporating exercise improves overall health, boosts metabolism, and helps preserve muscle mass during weight loss.

The best diet is one you can stick to long-term. Popular options include high-protein, low-carb diets, or balanced approaches like the Mediterranean diet. Avoid extreme fad diets that are difficult to maintain.

Take a global approach to creating a personalized weight loss program strategy

To achieve optimal results, it's best to create a personalized weight loss program designed to fit your age, BMI, lifestyle, and body type.

A diet high in processed foods and sugars can lead to weight gain.

Sedentary lifestyles contribute significantly to weight gain.

Muscle mass plays a vital role in metabolic rate, making strength training a critical component of weight loss.

Achieving weight loss success requires a clear and structured plan. Here is a detailed step-by-step guide:

Define your target weight and timeframe for achieving it.

For effective weight loss, prioritize a calorie deficit with high-protein meals and balanced nutrition. Combine strength training with cardio to preserve muscle while burning fat. Stay consistent, manage stress, and get enough sleep — results come with discipline and patience.

Dietary habits:

Step 7: Track Your Progress

Step 8: Address Barriers

Step 9: Get Adequate Sleep

Step 10: Stay Consistent

Adopt a Balanced Diet

Incorporate Regular Exercise

Monitor Progress

Stay Consistent

Strength Training Exercises:

Cardiovascular Exercises:

Physical activity:

Bodyweight Workouts:

Increase Protein Intake:

Stay Hydrated:

Limit Alcohol:

Plan Meals Ahead:

How Much Weight Can you Lose in a Month?

Can you Lose Weight without Exercise?

What's the Best Diet to Lose Weight?

Metabolism:

Step 1: Set Realistic Goals

Step 2: Assess Your Current Habits

Step 3: Create a Calorie Deficit

Step 4: Design a Balanced Diet

Step 5: Start an Exercise Routine

Step 6: Stay Hydrated

The Ultimate Guide to Shedding Pounds and Staying Healthy

Losing weight requires a holistic approach that combines proper nutrition, consistent exercise, and healthy lifestyle habits. While there’s no quick fix, these sustainable strategies can help you achieve long-term success. Start small, stay consistent, and enjoy the journey to a healthier, fitter you.

By committing to these steps, you’ll not only shed pounds but also improve your overall well-being.

To get the best result, you need to systematically follow the correct weight loss program.

Conclusion

Why lose weight at all?

Is it possible to lose weight quickly?

Step-by-Step Guide to Losing Weight

Key Pillars of Effective Weight Loss

Workouts for Weight Loss

Dietary tips for faster Weight Loss

Frequently Asked Questions

How to Lose Weight Fast — The Smart Way to Do It

Mealplan is adjusted by your preferences and restrictions. Recipes are easy-to-follow, you can eat whatever you want and get better shape

Meal plan based on your goal

Current

Personalized Workout Plan

We deliver results

And even more

is an app that makes regular workouts accessible, effective and joyful

MadMuscles

Great app

Did you know muscle burns more calories than fat, even at rest? Building it boosts your metabolism, helping to reduce cravings and make weight loss easier by stabilizing your blood sugar.

Plan according to your metabolic type is almost ready

1,103 people bought MadMuscles plans in the last hour

<h3>Cardio leads to an increase in cortisol, the stress hormone which makes it even harder to burn belly fat</h3> Doing too much cardio can be horrible for fat loss because it often leads to muscle loss which slows down your metabolic rate.Our workout plan was created to ensure a balanced testosterone/cortisol ratio.Both cortisol and testosterone levels increase linearly in response to physical exercise.

in your previous gain muscle mass attempts?

(yo-yo, keto, fasting, clear protein etc)

Restrictive diet

Restrictive diets often backfire. They slow your metabolism and are hard to maintain.

A balanced diet, including occasional indulgences, is sustainable and effective.

Embrace Your Favorites

Choose nutrient-rich foods to fuel your workouts and muscle growth effectively.

A Calorie Surplus is necessary

81% of success is balance over restriction!

Since your resting metabolic rate is the “power plant” for your body’s energy, it can cause issues in other systems if it’s not working well.

Do you deal with any of the following issues?

<div>The #1 reason is cutting carbsCarb - it is one of the best ways to give your body energy. Carbs regulate your metabolism.If you cycle your carbs properly - you eat more carbs than you probably ever ate on a diet.</div>

Why don't people achieve results?

Any of these could impact your metabolic rate, so it’s helpful to know about them.

Have you experienced any major life events recently?

If your body is often tired at the same time every day, it could be linked to your metabolism, and more specifically, your blood sugar levels.

Do you frequently feel tired during the day?

You Could Lose {number} Kg If You Start Today

You Could Lose -{number} lb If You Start Today

You can Gain Muscle Mass if You Start Today

Analysis Complete! Your Personal Plan Is Ready

The body mass index (BMI) is a measure that uses your height and weight to work out if your weight is healthy.

<0>Body mass index (BMI) is a value derived from the mass and height of a person.</0>
<1>The BMI is a convenient rule of thumb used to broadly categorize a person as underweight, normal, slightly overweight, or obese.</1>

Current Body Mass Index (BMI) 

Daily calorie intake

Personal summary based on your answers

If you're not hydrated, your body can't perform at its highest level.

You drink more water than 92% of users who took the quiz. Keep it up!

You drink more water than 75% of users who took the quiz. Keep it up!

Daily water intake

You need to drink more water

Wow! Impressive!

Current BMI

We believe that our plan may work for you and you’ll get visible results in 4 weeks! We are even ready to completely refund you within 30 days after purchase if you don’t get visible results and can demonstrate that you have followed our plan.

What you get:

Shredded plan for {Name} is ready!

Your personalized Pilates workout is almost ready

You got a50% discount on buying your 1-month plan for only 7.60 USD!

Enjoy your results!

You’re very lucky today!

“One of the reasons why I needed some guidance and help was because I’m constantly traveling all over the country and even some other countries so it’s hard for me to stick to a great diet”

Jeffrey W., 41 y.o. 

"I've started to notice that I'm not in shape I used to be, mostly because of the office work. Now I'm getting back but still on my way to it"

"I was fit my whole life, till my ex gf broke up with me. I was depressed and started to eat a lot of junk food. After couple of months I've realized that I need to come back to my shape. That's when I've found MadMuscles app and I'm soo glad I did it!"

Preliminary calculations of your program

To build serious muscle, we need a comprehensive plan. Let's explore how to combine strategic bulking nutrition with a targeted workout program to maximize those gains!

It's important to remember that your bulking plan is not set in stone. Your body will adapt to the increased stress of training and eating more over time. Be prepared to adjust your approach as needed. If you're not gaining muscle at the desired rate, you might need to increase your calorie intake slightly. Conversely, if you're gaining too much fat, you may need to adjust your macros (protein, carbs, and fat) or reduce your overall calorie surplus.

Building muscle is a marathon, not a sprint. Don't get discouraged if you don't see results overnight. Consistency is key to achieving your bulking goals. Stick to your diet and training plan, prioritize sleep and recovery, and celebrate your milestones along the way. With dedication and hard work, you'll be well on your way to achieving the physique you desire.

Find out how long it takes to bulk up with a personalized workout plan.

Whether you're a seasoned gym-goer or just starting your journey, bulking up – also known as a muscle-building phase – can be a fantastic way to increase strength, improve metabolism, and boost confidence.

There's no magic one-size-fits-all program for bulking up.

Building muscle hinges on two fundamental pillars: proper nutrition and consistent exercise.

Muscles require adequate protein for growth and repair. 

The Mayo Clinic recommends aiming for 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) as a baseline.

However, during a bulk, you may need to increase this intake to 1.2-2 grams per kilogram (0.55-0.9 grams per pound).

Focus on whole food sources like lean meats, fish, eggs, dairy products, and legumes. Don't neglect carbohydrates either, as they provide energy for your workouts.

Complex carbs like whole grains, fruits, and vegetables should be a staple in your diet. Healthy fats from nuts, seeds, and avocados are also essential for hormone regulation and overall health.

Strength training is the key to stimulating muscle growth. Focus on compound exercises that work multiple muscle groups simultaneously, such as squats, bench presses, rows, and deadlifts.

Aim for 2-4 resistance training sessions per week, targeting each major muscle group at least once. It's crucial to progressively overload your muscles by gradually increasing the weight you lift, the number of sets and reps you perform, or a combination of both, as your strength improves. Don't forget to prioritize proper form to avoid injury.

While diet and exercise are the active ingredients in your bulking recipe, rest and recovery act as an unseen but crucial element. When you lift weights, you create microscopic tears in your muscle fibers. It's during rest and recovery that these tears are repaired and rebuilt, leading to stronger and bigger muscles. Aim for 7-8 hours of quality sleep each night. Additionally, schedule rest days between your training sessions to allow your muscles to fully recover and prevent burnout.

Monitoring your progress is essential for gauging the effectiveness of your bulking plan. Track your body weight, body composition (if possible), and strength gains over time. This data will help you determine if you need to adjust your calorie intake, training program, or both. Taking progress photos can also be a motivating tool, allowing you to visualize the physical changes you're making.

Bulking 101

The Power of Two

Rest and Recovery

Tracking Your Progress

Making Adjustments

How to bulk up?

Embrace Flexibility

Consistency is Key

Choose your goal

Build your perfect body

A Guide to Bulking Up Safely and Effectively

Diet and Exercise

Fueling Your Gains

Building with Weights

The Unsung Hero

Knowledge is Power

Why Personalization Matters

Your personalized Shaolin plan is ready!

Your personalized Tai Chi plan is ready!

No Pain, No Strain with our Tai Chi program

Tai Chi helps maintain joint and muscle mobility, especially after 40. It promotes:

The perfect approach is right before you!

A study found 22% of practitioners reached normal levels, compared to 16% in the aerobics group.

Tai Chi reduces blood pressure better than aerobics

No Pain, No Strain with our Shaolin program

Shaolin helps maintain joint and muscle mobility, especially after 40. It promotes:

Shaolin reduces blood pressure better than aerobics

Сhoose your gender

What do you want to add to your life?

Don't forget to take a "before" photo — and see YOUR progress after completing Ghost Mode challenge.

See the results!

You’ve just called out what needs to go and what you’re ready to build. Now give it 28 days. No excuses, just full focus. One month of work to change the direction of your life.

Your Breakthrough Starts Now

are in the perfect phase to build a strong foundation. Whether you’re just starting out or already training hard, we’ll tailor a plan to match your drive, energy, and experience.

are ready to level up. This is your decade to train with purpose, stay consistent, and push your limits — without losing balance.

need a plan that builds strength, protects the body, and sharpens the mind. You’re not slowing down — you’re getting more focused, and we’ll help you make every session count.

still have plenty in the tank. We’ll create a challenge that respects your experience, supports your recovery, and reignites your discipline — because it’s never too late to become your strongest self.

What do you want to get rid of?

How much time do you spend scrolling on your phone each day?

I feel like I’m capable of more, but I’m stuck in a cycle of comfort and distractions.

Your personalized Qigong plan is ready!

No Pain, No Strain with our Qigong program

Qigong helps maintain joint and muscle mobility, especially after 40. It promotes:

Qigong reduces blood pressure better than aerobics

Burpee Monster

Walk it!

21 days no sugar

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MadMuscles Reviews

Take a Look at a MadMuscles Customer Review

Read MadMuscles app reviews from customers who've already reached their muscle-building goals!

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Workouts for ectomorphs should be short and intense, focusing on big muscle groups. Sometimes supplements are recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. 

Slim (Ectomorphs)

When it comes to training, endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, you should always train with cardio as well as weights.

Heavy (Endomorphs)

A mesomorphic body type indicates that you are ready to transition to more advanced forms of power, athletic, and sport-specific training. You may do well with weight training up to 5 days a week to build muscle.

Average (Mesomorphic)

Choose your target zones

Strength

Workout and meal plan 

CHOOSE YOUR AGE

PILATES WORKOUT

Walk to Lose Weight

What's your age?

Your Ultimate Weight Loss Plan

How long should you walk to reach your desired weight?

CALCULATE FOR FREE

28-day chair yoga challenge

Tai Chi for beginners

Shaolin workouts for beginners

INDOOR WALKING WORKOUT PLAN

Become a new you in 16 weeks with walking 

WALKING FOR WEIGHT LOSS

Advanced Military Workout

Viking Workout Plan

Qigong for beginners

POWER YOGA WORKOUT FOR MEN

POWER YOGA WORKOUT

That’s all you need to start a sustainable weight loss journey.  You’ve got this!

It’s shorter than an episode of your favorite show!

Just 15 minutes a day

What is your belly type?

How much time do you have during the day to dedicate to yourself?

Have you ever tried any of these diets?

We consider your  dietary preferences

to make your journey successful

Your weight loss plan is almost ready!

Men in their {userAgeGroup} need a different strategy, based on their habits and lifestyle.

Tell us about your habits, so we can see if you can reach your goals even faster!

Just wanting something isn't enough

For starters, what is your weight loss goal?

PERSONALIZED WEIGHT LOSS PLAN 

The specific types of food that you eat can massively impact your ability to burn fat.

How does your typical lunch look?

I’d like to gain some muscles while losing weight

Which best describes your goals?

The plan is designed to get you results at a comfortable pace.

Your plan is almost ready!

How fast do you want to lose weight?

Improve your weight loss results with us

a shredded body?

Yoga plan based on your age

5 exercises for better sleep

Personalized gym workout plan

Yoga routine

Do the right exercises to make the most of your workouts.

We analyze all your workouts and give you an easy and clear summary of your progress

Out of 23,000 exercises, we will choose the ones that are right for you based on your answers. The program will gradually become more difficult as you get stronger!

200+ personalized workouts and video tutorials on calisthenics, yoga, HIIT and challenges.

We will pick the best program based on your profile and goals.

Of course! We will create a plan that will suit your fitness level.

What exercises does MadMuscles include?

How will I figure out what program is right for me?

Can I use your app if I’ve never done fitness exercises before?

Full workout plan

Clear workout plan

Analyze results

Unlock your body's potential with a personalized workout plan designed for your unique needs.

About the program

Simple steps, life-changing results

Our users reach their goals

What you get

Complete a short quiz and get a personal Weight loss Program

Complete a Short Quiz and Get a Personal Muscle Gain Program

Complete a Short Quiz and Get a Personal Training Guide

Disappear. Train. Evolve.

Go Ghost Mode

SHAOLIN WORKOUT PLAN

Online Bootcamp for Beginners

INDEPENDENCE DAY CHALLENGE BUILT FOR REAL MEN

Just 10 minutes a day to see the first results.

CUSTOM WORKOUT PLAN

Quick & Easy No Sweat Workout Plan

TAI CHI WORKOUT PLAN

Personalized Exercise Program

WANT TO LOSE EXTRA WEIGHT?

Go Ghost: Military Style Plan

Glute Workout Plan

Simple Kegel Workout

Ready to take on the Advanced Military Workout?

Want to Gain Some Muscle?

Stretching Plan For Men

Want to Start Working Out?

Personalized Workout Program

Shaolin Kung Fu workouts for beginners

Weight loss

How often do you eat or drink sugary foods or beverages?

Benefits of no sugar challenge:

Achieving the perfect conditions for a healthy diet and exercise can result in a longer life.

Workout plan for shredded body

You drink more water than 50% of users*.

Drinking water is essential

How much time are you willing to spend on a pilates routine?

Choose your current level to align the pilates plan with

I have just started practicing pilates and already have several achievements.

I have mastered complex exercises, deeply understand the philosophy and principles of pilates.

Are you familiar with pilates?

or injuries that might affect your ability to perform pilates?

What kind of pilates appeals to you more?

that you would like to focus on during your pilates routine?

Choose your focus

What is your activity level?

Your personalized walking workout is almost ready

Life shifts can impact weight, and that’s perfectly normal. We’ll be by your side until you reach your goal.

You always have the power to improve your habits

We've adjusted your walking plan to align with your activity level and the pace you want to reach your goals.

Fantastic! Your plan is now customized to suit your level

What events led to the weight gain?

Choose your preferred level of walking

Research shows regular walking can improve physical endurance by 20% in just 12 weeks.

Harvard School

Benefits of Walking

We offer a walking program designed to help you reach your goals in the most personalized, exciting, and effortless way!

The first step is complete!

Men who work more than 50 hours a week are at greater risk of developing high blood pressure, diabetes, and cardiovascular disease. Incorporating exercise and healthy eating into your routine can help prevent these issues and increase your energy levels, improving performance at work and your quality of life.

How do you feel after walking up to the 4th floor?

How regularly do you exercise?

You will get a personalized workout plan designed to challenge and enhance your strength, endurance, and overall performance.

Your fitness level is

caused your fitness level to decline over the past few years?

Have any of the following events

Our chair yoga program is designed specifically for men over 30, helping them regain strength and energy through simple routines, feeling better one step at a time.

Why do men over 40 struggle to get fit?

The #1 reason: old approaches no longer work.

How many hours per week do you work?

Even a small amount of physical activity can significantly boost your energy and endurance.

A short walk or a few minutes of stretching can make a big difference in how you feel every day.

Released during exercise, they help reduce stress and improve mood.

These hormones boost heart rate and energy, keeping you alert and focused during activity.

Adrenaline and Norepinephrine

Regular exercise makes daily tasks easier and less tiring.

Stronger Muscles and Heart

Boost your energy

Here’s how:

Have you experienced any of these issues in your previous weight loss attempts?

Your metabolism is slower than average, which means you may gain weight more easily than others with similar body types. But don't worry — we’ll help you kickstart your metabolism with simple, easy-to-follow exercises.

This way, you can lose weight without having to restrict your diet.

Even basic physical activities can improve digestion, increase your energy levels, and, as a result, lead to weight loss.

Your Basal Metabolic Rate

To make the most of your weight loss journey, you need:

Your weight loss success is determined by your commitment, not your workout environment. You don't need a gym or fancy gear to get fit and reach your goals.

Exercise where you feel comfortable!

When were you in the best shape of your life?

I get winded from climbing a flight of stairs

Minimal

I can walk for short distances but get tired easily

I can handle a brisk walk or light activity without much trouble

Moderate

I can do moderate exercises like jogging, but I need breaks

High

I regularly engage in intense cardio workouts without issues

Exceptional

How would you describe your stamina level?

How often do you feel tired?

may need a slightly different approach to workouts based on their exercise experience and activity level.

Men in their 20s

Men in their 30s

Men in their 40s

Men in their 50s

Men in their 60s

Men in their 70s

I want to lose a serious amount of weight.

I’m not happy with my body

I can’t get bigger or gain muscle

I look slim in clothes, but I do have body fat.

I’m “skinny fat”

I’m content with my body

I want to improve my health and physical well-being

Health is my focus

Which choice best describes you?

How does your weight typically change?

It’s about consistency not intensity. Even 10 min done regularly can bring you results.

Note!

How long do you want your workouts to be?

What is your average energy levels during the day?

Choose your preferred level of workouts

We predict that you will see improvements by the end of the 2nd week

Only 2 weeks for the first result

Sleep is essential for your fitness. Good sleep improves your metabolism, controls your appetite, and gives you more energy.

Studies show people who do at least 30 minutes of moderate exercise may see a difference in sleep quality that same night.

Improve sleep quality!

I’m out of breath after walking up one flight of stairs.

After a week or two of eating healthier or exercising, I tend to fall back into my old routine.

I’m not sure how to choose workouts that are suitable for me.

Are any of these activities part of your life?

Too much intense exercise can increase your cortisol levels and  make it harder to gain muscle mass. MadMuscles tailors your plan to help you reach your goals without overdoing it.

Too much intense exercise can increase your cortisol levels and  make it harder to lose weight. MadMuscles tailors your plan to help you reach your goals without overdoing it.

Too much intense exercise can increase your cortisol levels and  make it harder to get shredded. MadMuscles tailors your plan to help you reach your goals without overdoing it.

Pushing yourself to the limits is not required!

Let's create your MadMuscles account

Your personalized calisthenics workout is almost ready

Your personalized weight loss plan is ready!

How often do you drink alcohol?

You've dropped a few pounds, your clothes fit better, and you have more energy. Let's continue building your plan to make this a reality!

With the right workouts, you'll notice your stamina improving. Imagine yourself walking up stairs without losing breath or having the energy to enjoy time with your family.

Imagine feeling stronger, reducing joint pain and targeting belly fat with smart, low-impact exercises designed just for you.

Even if you're just starting out, small steps lead to big changes. Consistency is key, and soon you'll feel stronger and more capable than ever before.

Your family and friends notice the change. You feel more in control of your health. Let's make it happen.

Imagine yourself in three months

Build Stamina, Embrace Life

Strengthen Your Body

Small Steps, Big Results

Picture yourself six months from now - healthier, stronger, and more confident.

Do you find it hard to balance work, family, and fitness?

How much does belly fat bother you?

What is your current body type?

How often do you feel out of breath during simple activities (e.g., walking up stairs)?

How often do you track your food or calorie intake?

We've helped thousands of men overcome these obstacles, and we'll guide you too.

You're not alone!

What has been your biggest challenge with weight loss?

How committed are you to making a lifestyle change?

Even if you're unsure now, with the right support and plan, you'll find your rhythm. Imagine feeling more disciplined and accomplished as you hit your goals.

Your confidence grows as you start

How confident are you in sticking to a workout routine?

How much time can you realistically dedicate to exercise each day?

How would you describe your eating habits?

How would you rate your current energy levels?

How often do you eat fast food or processed foods?

What is your main goal?

How much weight do you want to lose?

Do you have any pre-existing health conditions that affect your ability to exercise?

Sedentary

Lightly active

Moderately active

Very active

What is your current activity level?

Do you experience joint pain during exercise?

As you can see, metabolism naturally slows as we age. MadMuscles takes this into account, providing strategies to boost your metabolism and make weight loss easier.

Average Metabolic Rate Changes with Age

What motivates you the most to lose weight?

We create a personalized plan to guide you step by step, allowing you to focus on progress, not decisions.

Our app removes the guesswork

Do you feel overwhelmed when trying to choose the right workouts?

Research shows that men can achieve significant weight loss and improve their health with just 25 minutes of moderate exercise each day, combined with proper nutrition.

Sept. 27, 2024, Harvard Health Publishing 

According to Harvard Research

Just 25 minutes a day

As you work out consistently, your sleep will improve, leaving you refreshed and ready for each day.

Better sleep means better results

How much sleep do you get on average per night?

Small daily workouts can help reduce stress levels, encouraging users to picture a more balanced and calm version of themselves.

Stress levels affect weight gain

How would you rate your stress levels?

Through an app

With pictures

How would you like to track your progress?

Less than 1 liter💧

1-﻿﻿2 liters💧💧 

2-3 liters💧💧💧

More than 3 liters 🐳

With a clear plan and achievable steps, you can get to where you want to be.

Your past struggles won't define your future

What has prevented you from reaching your fitness goals in the past?

What type of workouts do you prefer?

Protein intake becomes increasingly important as we age. MadMuscles provides personalized meal plans to ensure you're getting the right balance of nutrients.

Nutrition Fact

How do you usually feel after eating?

Have you tried other health or fitness programs before?

What's your date of birth?

Our program is designed to take the guesswork out of health and fitness. We guide you step by step to help you feel better, stronger, and more energetic without any confusion.

If you’re not sure where to begin, don’t worry

How confident do you feel about improving your health and fitness?

Our app is designed to make it easier for you to stay consistent by providing simple, effective workouts and meal plans that fit into your life. No need to overhaul everything—just make steady, small improvements.

We've got you!

Do you find it difficult to stay consistent with exercise or eating healthy?

How much time can you spend on your health daily?

Whether you have a home gym, just a pair of dumbbells, or nothing at all, we’ll tailor your plan to fit the equipment you have—or don’t have! Our bodyweight exercises are just as effective.

Great start!

Do you have access to any workout equipment?

How would you describe your current relationship with food?

What’s your main goal right now?

What’s your biggest health concern?

How often do you think about your health?

What would you like to improve most in your life?

Many men struggle with these obstacles, but with the right plan and guidance, you’ll be able to push past them and achieve your goals.

If any of these sound familiar, you’re not alone

What’s holding you back from starting a health journey?

How physically active are you?

Have you noticed changes in your metabolism as you’ve aged?

What’s your main motivation for improving your health?

Do you have any areas of your body you’d like to improve?

But remember, you're more than just numbers! Your unique lifestyle, preferences, and goals are what really matter. That's why MadMuscles is designed to work with your life, not against it.

The Body Mass Index (BMI) is a measurement tool that uses both your height and weight to calculate if your weight is within a healthy range. 

Great job completing the quiz!

How many hours of sleep do you get each night?

This graph shows the correlation between stress levels and weight loss success in men over 40. Lower stress levels are associated with higher success rates.

Stress & Weight

How often do you experience stress?

What's your goal weight?

Many men over 30 experience low energy due to changes in metabolism, sleep patterns, and stress. Our program targets these issues head-on to help you feel your best every day.

Feeling tired all the time?

On a typical day, how would you describe your energy levels?

What’s your age?

Discover a Healthier, Stronger You!

Studies show that men with higher body mass may live 5-7 years less than those at a healthier weight.

University of Colorado Boulder Research

Carrying extra weight can subtly shorten life expectancy.

The Journal of Occupational and Environmental Medicine found that employees who stay active tend to be more productive, which often leads to better earnings.

Journal of Occupational and Environmental Medicine

Studies show that regular exercise is linked to higher salaries.

Your personalized yoga plan is ready!

What level of yoga are you interested in?

What is your level of flexibility?

Enter your phone number to stay in the loop with personalized advice on your workout routine and insights tailored to you.

Never Miss Out!

Personal Walking  Plan for You!

Easy-to-follow meal plan

67 million

CALISTHENICS WORKOUT PLAN

Have you experienced any of these issues?

How often do you train?

How we eat is just as important as what we eat. Breaking unhealthy eating habits can promote weight loss without the need for major changes to your diet.

Many factors can make it challenging to manage impulses. Together, we’ll explore why this happens and work on creating positive changes.

Let’s take a look at your environment

We’ve got your back!

Your weight

Your 4-week Plan to Lose Weight is ready!

Pescatarian 🐟

Lactose Free 🥥

Gluten Free 🌽

Paleo 🥬

How much time do you want to spend on training? 

Which exercise is your least favorite?

How many squats can you do?

High blood pressure, increased risk of heart attack, stroke, type 2 diabetes, chronic back and joint pain

Higher risk of heart disease, diabetes, sleep apnea, joint pain, and increased strain on the heart.

Lower risk of chronic conditions, better energy, mobility, and long-term health.

Higher risk of weakened immune system, osteoporosis, and fatigue. May also lead to muscle loss.

Risk of unhealthy BMI:

Overweight BMI:

You BMI is considered normal:

Underweight BMI:

Body type

Lifestyle

Fitness level

Your wellness profile

One more thing. How much time do you have to meal prep daily?

A University of Utah study shows that just 5 minutes of daily workouts can help you stay fit, while also boosting sleep quality and energy levels.

Losing 10% or more of your weight can lower the risk of heart attack, reduce blood sugar, and decrease blood vessel inflammation.

A Mayo Clinic study found that overweight individuals who lose over 20% of their weight are nearly 2.5 times more likely to achieve good metabolic health than those who lose 5–10%.

Maintain weight: no weight loss required

Great goal: lose {number}% of your weight

Health benefits: lose {number}% of your weight

Challenging goal: lose {number}% of your weight

Great goal: gain {number}% of your weight

Climbing stairs is a cardiovascular exercise that engages the heart and lungs.

How do you feel after climbing the stairs?

How often would you like to exercise?

Regardless of where you start, we're here to support you every step of the way.

Every body is different

Your personalized plan is nearly ready. We just need a few more details to finalize it.

We’re excited to help you reach your fitness goals. Let’s start with a few questions to better understand your needs.

Welcome to MadMuscles!

We'll customize your plan to prioritize muscle gain.

We'll use this information to customize your plan to your needs.

Your BMI is {number}, considered {bmiLabel}

Get access to 1,600+ exercises to boost your energy and health

Your 4-week Plan to Gain Muscle is ready!

Restrictive diets harm health and stall weight loss, while workouts and healthy eating ensure steady, lasting results.

Begin exercising and boost your protein intake to promote muscle growth, providing the energy needed for recovery and building more muscle.

Restrictive diet vs workouts

Weight loss vs muscle gain

What's your target weight?

Do you include physical activity in your daily routine?

What's your current weight?

Complete your checkout

Food rich in vegetables, cereals, and seafood

What diet plan will you follow?

Are you familiar with chair yoga?

Based on research, 8-12% is an ideal body fat percentage for men to start gaining muscle and bulk up faster.

Older people tend to have more body fat than younger people with the same BMI.

We ask your age to create your personal plan

Are you familiar with Calisthenics?

What are you interested in?

What is your Calisthenics level?

What is your calisthenics level?

Apple

Pear

Square

Broad chest and hips, with a narrow waist

Hourglass

Inverted triangle

What is your body type?

What additional factors affect your body?

{targetWeight} {measureUnit} by following our program

Where do you prefer to walk?

What is your treadmill training load?

Enter your email to get your Personalized {goal} Plan

Enter your email

Your personalized workout plan is ready!

How is your energy throughout the day?

This shows slight aging of the body. Lack of exercise and late nights can cause metabolic aging.

Choose your workout location

Sleep is key to your fitness. It boosts metabolism, controls appetite, and gives you more energy.

Do you relate to this statement?

How often do you have sugary foods or drinks?

Tick your additional goals

Which areas do you want to focus on?

If you have any of the following conditions:

Please contact your physician before starting to follow the MadMuscles program. 

What’s your body type?

How much time do you want to spend on a workout?

What equipment do you have access to?

An important event can be a great motivator for reaching your goal.

Do you have any event coming up?

What’s your body fat level?

How often have you trained per week in the last 3 months?

What’s your goal?

Physical activity feels challenging for me.

I can complete moderate workouts without difficulty.

Let us create a meal plan based on your preferences. You can always adjust a meal plan later.

Choose the products you like

How often do you consume sugar?

What's your email?

How do you want to look?

find having an AI coach helpful in achieving their goals

93% of our users

said the program helped them create a workout plan

95% of users

reported supplements' guide helped them build muscle mass

91% of our users

What tools would you consider using for your fitness goals?

Would you like to pay for a personalized plan using your HSA/FSA?

Do you use HSA/FSA accounts?

10-15 mins a day to see first changes

The perfect solution is here! Men aged 18-25 can easily tone up with Indoor Walking

The perfect solution is here! Men aged 26-35 can easily tone up with Indoor Walking

The perfect solution is here! Men aged 36-45 can easily tone up with Indoor Walking

The perfect solution is here! Men aged 46+ can easily tone up with Indoor Walking

Your personalized indoor walking plan is almost ready

Have you tried indoor walking before?

How often do you go for walks?

Do you get out of breath on stairs?

Our chair yoga program is designed specifically for women over 40, helping them regain strength and energy through simple routines, feeling better one step at a time.

Why do women over 40 struggle to get fit?

How many squats can you do in one round?

Have you tried any of these activities in the past?

Are you interested in workouts that protect you against aging?

Which muscle groups are your priority?

“I’m out of breath after walking up one flight of stairs.”

Well-defined muscles and a high lean body mass

What is your target body?

We will help you to stay on track

What's the heaviest you can hip thrust?

What's the heaviest you can bench press?

Should we add cardio exercises to your plan?

What makes you most unhappy about your current fitness?

Customer rating:
4.7 out of 5

67 million men

Walking is a highly effective way to boost your health and well-being, but it's crucial to do it properly. That's why we're here to help!

We will support you every step of the way to help you achieve the body you've always wanted. We'll provide you with a personalized plan and daily tips to ensure you reach your goals.

Transform your lifestyle with our Weight Loss Walking MadMuscles program.

Important to Know

Walking helps you naturally lose weight by adapting to your unique health needs.

Feel better in just a few days with the Walking program.

Without/With Walking

Do any of these relate to you?

How physically demanding is your job?

What's your level of walking?

Would your life change if you reached your ideal weight?

Maintaining healthy habits can be challenging, but our personalized program will support you in reaching your wellness goals.

Which statement best describes your lifestyle?

We'll help you reach your goal smoothly and confidently.

We create a workout plan that matches your lifestyle perfectly

We generate detailed statistics to follow your progress

Are you currently on any of these medications or supplements?

Did you know that about walking?

Are you ready to change your lifestyle and body? 

When do you like to do walking exercises?

Selecting the optimal workout routine

How much time are you willing to spend on a walk?

Based on our calculations, you’ll hit your goal weight of

Your 3-month weight loss program

{targetWieght} kg by {month}

Whenever I walk for a long time, it's hard for me to catch my breath.

I have started walking a few times a week on a regular basis.

I'm dedicated to walking and I go for walks whenever I can.

85,000+ users like you reached their goals with our programs.

The last weight loss plan you'll ever need

We have adapted the program for people with sensitive backs and joints. A careful approach and proper execution help to:

Pick any form that appeals to you, and train regularly without failing. 

Practice a hundred moves five times, it is of no use whatsoever. But practice one move every day, and it’ll be your lifetime protector.

The secret to Martial Arts is not style but training

Years of sitting, stress, or injury can disconnect you from how your body should move.

Shaolin reawakens natural coordination, improves posture, and strengthens balance — without punishing your joints.

Shaolin sharpens your balance and mobility

Shaolin builds real muscle and power using just your body and focused training — no weights needed.

Muscles of a warrior, strength of spirit

This ancient practice boosts circulation, lung capacity, and joint health — all in one go.

It’s the lifelong discipline that’s kept Shaolin monks strong, mobile, and sharp into old age.

Shaolin builds Health inside and strength outside

Shaolin conditioning fuses strength and cardio into relentless, full-body intensity that fires up your metabolism.

These are the drills monks used to survive — and win.

Burn fat like a dragon breathes fire

Meditative martial arts practices clear the mind, focus attention, and give peace in the midst of chaos.

When the body is in harmony, the mind becomes a blade.

Shaolin is Zen in motion

What do you want your Shaolin training to be like?

A study found 22% of practitioners reached normal levels, compared to 16% in the aerobic group.

Martial arts reduces blood pressure better than aerobics

I’m not looking for the next trend — I’m looking for something that actually works.

for men in their 20s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 30s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 40s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 50s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 60s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

for men in their 70s who want to {goal}. It builds the disciplined mindset of elite military personnel while forging a powerful, resilient physique that commands respect.

Military-inspired training is the best fit

Our program is designed to get you back on track—on average, users unlock their first achievements by day 5 in the app.

We’ve got you!

Based on your answers, we predict you’ll start seeing improvements by the end of week 2.

You rock!

Work smarter, not harder!

Do you have experience in any of these fields?

You eat when you’re happy, sad, or stressed

Emotional eater

You eat when you feel there’s nothing else to do

Bored eater

Unconscious eater

You eat the same foods and follow the routines daily

Habitual Eater

Full fitness clubs such as Planet Fitness, 24 Hour Fitness, etc.

Large Gym

Small Gym

Garage Gym

Home Gym

Which type of gym do you exercise at?

What equipment do you have at home?

How often did you train in the last 3 months?

Workout location

When do you prefer to workout?

How much sleep do you usually get?

We will adjust the plan to protect this body part from further damage

Do you have any injuries?

How much do you walk daily?

Sports games

Do you engage in any other type of activities?

I require structure or guidance during workouts to stay motivated.

After a week or two of exercising or healthier eating, I fall back into my old routine.

How much do you relate to this statement?

“I’m 57, and when I started this program, I could barely do 10 push-ups without gassing out. Now I’m knocking out 60 straight. My core is stronger, my endurance is up, and loading heavy gear into the truck is no longer a struggle — all without stepping into a traditional gym. But the real win? Mental clarity. I wake up earlier, I’m sharper at work, and I don’t quit on myself anymore. This program rebuilt more than my body — it rebuilt my discipline. I feel like a man with purpose again.”

James L., 57, Ohio

“This isn’t just a workout — it’s a mindset shift.”

Are you familiar with military-style training methods?

Have you experienced any of the following events over the past few years?

Pain is weakness leaving the body.

Military inspired workout plan follows a proven system that develops:

<ul class='bullet-list'>
<li>Functional strength</li>
<li>Endurance</li>
<li>Mental resilience</li>
</ul>

We don’t train for looks—we train for strength, endurance, and mental toughness. The rest will follow.

Train Like the Best

All grit. No gimmicks. Military Style.

Choose your primary goal

I require structure or guidance during workouts to stay motivated

I often feel like I’m not living up to the potential I know I have

To create your plan, we need some of your personal health data (such as weight, BMI, and dietary preferences). This is essential to personalize and improve your user experience. Privacy Policy.

Let’s personalize your plan

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Your Tai Chi transformation starts now!

Classic gym

Military-style

Our workout plan follows a proven system used by elite military personnel. It builds:

• A strong, capable, and injury-resistant body 	• The stamina and heart health to stay active for life.

Military training methods mirror special forces principles. We use high-intensity compound exercises to maximize results in minimal time.

with our Military Method.

Maximum Results, Minimum Time

+15 million users

Have you ever done calisthenics before?

Yes, but not regularly 💪

Have you ever done Pilates before?

that you would like to focus on?

Select areas

Outdoors 🏃

Anywhere 💪

What is your desired weight?

As per a study by the University of Utah, even 5-minute workouts every day can help you keep fit and improve your sleep and energy levels.

EASY WIN: gain XX% of your weight

In a new study by the Mayo Clinic, overweight people who lose more than 20% of their body weight are almost 2½ times more likely to have good metabolic health than those who lose 5-10%.

CHALLENGING GOAL: lose XX% of your weight

You are doing a good job keeping your weight in the normal range. We will use your index to tailor a personal program to your needs.

Your BMI is 18.51, which is considered normal

You should pay more attention to your weight. We will use your index to tailor your personal program for weight loss.

Your BMI is 25.4, which is considered overweight

Focus on muscle toning and a balanced diet. Stay positive and try to keep your daily calorie consumption in the recommended range.

Your BMI is XX.XX, which is considered underweight

BMI is widely used as a risk indicator for the development or prevalence of several health issues.

Calculating your body mass index

You’ll see suggestions in the app based on your answers.

Who inspires you?

95% of our users reported the additional program helped them create their workout routine

91% of our users reported that the supplements' guide helped them build muscle mass

93% of our users find the AI coach helpful in achieving their goals

Break down your long-term goals into smaller, more manageable milestones. Achieving these will provide a sense of accomplishment and keep you motivated.

The program is fantastic at keeping me motivated and on track. It's transformed exercise into a habit, and I've seen remarkable results. Couldn't be happier!

Great program

The supplements' guide has been a game-changer! It's been instrumental in helping me build muscle mass. Thanks to this program, I've seen significant gains and couldn't be more satisfied!

guide is 💪

Set Short-Term Objectives

Learn how to optimize your nutrition and supplement intake for maximum results.

Lose weight and gain muscles at the same time

MadMuscles employs AI technology to analyze your Age, Body Type, Diets and Goals. You don't have to over spend to figure out what works.

Using the AI coach was a breeze! It streamlined my workout routine, and the results speak for themselves. Highly recommend!

Amazing program!

Stop guessing where to start

How do you feel between meals?

Chair Yoga is a  seated workout. It’s a modified form of yoga that you can practice anytime and anywhere.

That's okay!

Are you familiar with chair workouts?

We are adjusting your plan to your level...

Thank you for your answers! 

What is your work schedule like?

We learned that a lot of people have faced the same as well. MadMuscles has a clear program that is easy to follow. Also, the plan will help you maintain motivation during this journey.

Thanks for sharing!

How long ago were you in the best shape of your life?

SELECT YOUR AGE

Chair Workout plan according to your age

Can you touch your toes?

What is your yoga level?

Created by experts: nutritionists and personal trainers

Think lifestyle change vs. fad diet

We focus on understanding your body, not dieting,

Which means there are no foods that are off-limits

Just follow your personalized plan

If you mess up, that’s okay, too!

We’ll help you get back on track

You’re in good hands 85,000+ users are already getting results with us

<1>{targetWieght}</1> by <2>{month}</2>and lose <3>{losseWeight}</3>

You are on the right track

Do you have any eating preferences?

How many times per week have you exercised in the past 3 months?

How often do you exercise?

Have any of the following events led to weight gain in the last few years?

Do you have any of the following habits?

users aged 18-25 have already started losing weight with us

users aged 26-35 have already started losing weight with us

users aged 36-45 have already started losing weight with us

users aged 46+ have already started losing weight with us

Choose the foods you prefer to eat

When was the last time you were in your best shape?

Do you struggle with any of the following?

What best describes your experience with fitness?

No alcohol challenge

Boris M.

Ievgeniia D.

Our program was created by certified world-class expert

This information is important to reach your goals safely

Have you been diagnosed with any of the following health conditions?

Do you have any pre-existing medical conditions or injuries?

Did a medical professional recommend us?

An increasing number of our users are being referred to us by their doctors.

Your personalized yoga is almost ready

Are you familiar with yoga?

Strength training can help you build muscle, increase your endurance, and make everyday activities easier.

Studies prove: adults who skip regular strength training lose 2-4 kg of muscle per decade.

Studies prove: adults who skip regular strength training lose 4-6 lbs of muscle per decade.

Did you know?

How much time are you willing to spend on a calisthenic routine?

or injuries that might affect your ability to perform calisthenics?

Do you have any pre-existing medical conditions

Choose the foods you like to eat

Do you want to include special programs?

that you would like to focus on during your calisthenic routine?

Hi! Your progress is amazing! just look at your results:

Which areas would you like to focus on?

With every workout, you create microscopic tears in your muscle tissues. When you rest, your muscles start to heal and grow back stronger.

Rest days are important!

Select the days when you are usually available to train

I want to be stronger both mentally and physically.

How experienced are you at lifting weights?

Experts say to aim for 0.8-1.5 gram protein/pound depending on your goals. Our program has got you covered!

Protein is crucial for building muscles!

Proper sleep is paramount for muscular recovery, memory recall, and improving short-term alertness.

Rest well tonight

Do you get enough protein daily?

Your metabolic rate is {calories} kcal, which means you need to consume around this amount of calories to maintain your current weight.

This number is an estimate, as muscle burns more calories compared to fat tissue.

Therefore, by increasing your muscle mass, you can consume more calories without impacting your weight.

How to eat more and lose weight?

Over 1 million men

Over 250,000+ men

Over 500,000+ men

Over 50,000+ men

For men aged 40-49, Chair Workouts are an excellent option to tone up with minimal effort.

For men aged 50-59, Chair Workouts are an excellent option to tone up with minimal effort.

For men aged 60-69, Chair Workouts are an excellent option to tone up with minimal effort.

For men aged 70+, Chair Workouts are an excellent option to tone up with minimal effort.

Chair Workouts are customized for your goals. Burn calories and sculpt your body.

Lose or gain weight at your own speed!

This indicates a slight aging of the body. Irregular exercise and sleeping late at night can lead to metabolic aging.

Men with a low metabolism are more likely to gain weight and tire quickly.

Your fitness age is

Your body age is older than your actual age

How much time are you willing to spend on a yoga routine?

Have you ever done yoga before?

How would you describe your typical day?

Choose the place for your walking

Walking routine

Walking challenge

How much time are you willing to spend on walking?

or injuries that might affect your ability to perform yoga?

How many seconds can you stand in a plank position?

Do you reach your toes when you lean forward?

that you would like to focus on during your yoga routine?

that you would like to focus on during your walking routine?

or injuries that may affect your ability to walk?

What changes and challenges are bothering you?

Have any of the following life events led to weight gain in the last few years?

It may affect your appetite, metabolism, or nutrient absorption

Do you take any medications or supplements?

How's your blood pressure?

Your personalized weight loss plan is ready!

military-style training is a great way to get in shape fast! Try workouts that bring visible results in just a few weeks.

For men in their 20s,

For men in their 30s,

For men in their 40s.

For men in their 50s,

For men in their 60s,

For men in their 70s,

Your personalized military workout plan is ready!

What motivates you to exercise?

This is better than 87% of users

Recall the satisfaction of being fit? Calisthenics can guide you to your peak physical condition. Prepare for increased strength, boosted energy, and the physique you've always envisioned!

This is better than 58% of users

Calisthenics is designed to help you regain a toned physique. Experience a productive method for simultaneously losing fat and gaining muscle! It's swift and straightforward, with noticeable improvements in just weeks.

43% of our users share your goals.

19% of our users are on the same journey. The answer? A tailored Calisthenics program. Shed pounds, gain muscle, and boost your confidence threefold in just weeks!

You are not alone!

How many times per week would you like to train?

Your 4-week plan to Lose Weight with calisthenics is ready!

How flexible are you?

A personalized Calisthenics plan will help you maintain consistency, enhance muscle growth, and achieve steady progress!

Calisthenics is perfect for beginners or those with limited time. It's tailored for all fitness levels and schedules.

You're making great progress!

It's always the right time to start!

Enjoy daily workouts, clear instructions, and rest days for recovery. Stay motivated with gentle reminders, tracking tools, and progress reports until you reach your goal!

No more confusion with your personalized Calisthenics plan!

What is your experience with fitness?

For men in {age} seeking to lose weight and build muscle, Calisthenics provides a well-rounded method for achieving this goal. Explore a new path to fitness that delivers noticeable results in a few weeks.

The perfect approach is right before you

We've found that many people have faced the same issues. Mad Muscles offers a clear workout plan that is easy to follow. It consists of safe exercises that are tailored to your level.

Almost done

I have just started practicing calisthenics and already have several achievements.

I have mastered calisthenics, performing advanced moves like muscle-ups, handstands, and planches with ease.

responded in the same way. MadMuscles will help you to create a habit to work out.

37% of users*

It will be easier for you to maintain a workout plan.

You’ve worked out more than 37% of users*

You’ve worked out more than 62% of users

You’ve worked out more than 82% of users*

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Personalized support, just for you. Take your chance and keep a lifetime discount for 24/7 access to personal coach.

We believe that with us, you can get the body that's perfect for you!

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You can do it!

With the personal coaching program, you can:

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Once your current subscription ends, you will lose access to:

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What is the main reason you decided not to continue with the Coaching Program?

What exactly are you unhappy about in your  Coaching Program?

What is the main reason you decided not to continue with the Workout Program?

What exactly are you unhappy about in your  Workout Program?

Subscription for the Coaching program has been successfully canceled

Money should not get in the way of your progress that's why we offer you this special offer.

Stop postponing workouts

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to save your progress and access the plan

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When do you want to get guidance from your personal coach?

Welcome to MadMuscles Coaching program! 🔥

Have you ever had a personal coach before?

What issues should a coach help you with?

We have selected recipes and food plans specifically for your needs and requirements!

Coach

Meal Plan & Personal Coach

{percent}% of your results are about nutrition

Nutrition basics

Personalized consultation from our coaches to achieve your goals faster.

Brian is your all-in-one coach. His motto is, "Start small, aim high." He enjoys running marathons and can motivate even the most reluctant exercisers. His greatest strength is making even the most difficult things look easy. He believes that all it takes is discipline and motivation.

Try it with {percent} discount!

Get a custom fitness & nutrition plan, expert guidance, and real results.

Your coach provides real-time guidance on everything related to your fitness journey, including: workout adjustments, nutrition guidance, motivation & accountability, progress analysis, lifestyle & recovery tips.

You can message your coach as often as you need, as long as your total conversation time does not exceed 120 minutes per month. There are no limits on the number of chats – whether you have a quick question about your workout, need adjustments to your meal plan, or want some extra motivation, your coach is just a message away.

No need to schedule – get answers when you need them, directly in the app.

After the purchase, you will see the section “MadBand” in the Settings of the MadMuscles app. Fill in your shipping address to receive your MadBand. Shipping in the USA is free.

You can cancel a subscription in the Settings. Follow this path: Settings -> Help -> Subscription -> Manage Subscription -> Cancel Subscription.

Connect with a certified fitness & nutrition expert via chat.

Monitor your fitness progress and biometric data in real time

Your coach tracks your performance and adjusts the plan accordingly.

No guesswork – enjoy a structured diet that suits your fitness journey and your goals.

How It Works

Unlimited Access to Your Coach

MadBand Fitness Tracker 

Goal Tracking & Feedback

Personalized Meal Plan

Personalized support for workouts & nutrition

1-on-1 Coaching

Customized Meal Plan

MadBand Fitness Tracker

Upgrade now & claim your free MadBand tracker!

🚀 Your fitness transformation starts today!

Train Smarter, See Results x2 Faster

What is included in 1-on-1 coaching?

Upgrade your training with:

How often can I message my coach?

How does scheduling work?

How do I get my fitness tracker?

How can I cancel if needed?

Get Fit 2X Faster with Expert Coaching

Steady Progress

Sex Drive Tips

Better Sleep

Supplements

Your coach reviews your health stats and adjusts your plan to fit your needs.

MadBand does all the tracking

Nutrition, tracking results, and online support from our coaches!

Personalized meal plan

MadMuscles members who sign up for 1-on-1 coaching lose double the weight.

Your personal coach

MadMuscles 360°

And our trainers will not let you go astray

Achieve your goals

Adam's a powerhouse when it comes to both building muscle and proper nutrition. He can bench press twice his weight, and he can definitely teach you a thing or two about nutrition and muscle gain.

Alex is our cheerful, jack-of-all-trades kind of guy. A healthy lifestyle is his passion, and he knows it might sound cheesy, but he believes that sports can be a remedy for many of life's problems. If you want to eat what's good for you, gain muscle, and ignite your passion for a healthy lifestyle, Alex is your guy.

We have only the best coaches and here are some of them

Choose your coach

Upgrade your life and track your results with the MadBand.

Get a gift with your plan

Get personal meal plan

We call Olivia our "Miss Sunshine." She brings so much positive energy and passion to her work that even the hardest workouts seem like a vibrant journey with her. With Olivia by your side, you can reach your fitness goals and have a great time along the way.

Do the right exercises to make the most of your workouts

Get results faster!

Access to everyday 1:1 health coaching

Support and motivation

Get your personal MadMuscles Coach

You're twice as likely to attain your body shape goals with guidance from an expert

Commitment boost

This exercise is just for you.

Track your progress

And much more!

Connect with your personal program

Results that make it worth a try

+320K users have already found their MadMuscles coaches

Terms of service and privacy policy

You will see the measurement data of the fitness tracker in your application. The workout program will be updated depending on your measurements

Monitoring your body

MadMuscles Tracker

Nutrition

* Please be aware that for privacy reasons, names and photos of coaches may be subject to alterations. Following exercise and diet plans is the key in your fitness journey and greatly impacts results. Within a 4-week period, users can typically expect to lose around 0.4-0.9 kg per week.

Special gift included

Try it with a 50% discount!

Sculpt your body from head to toe with your own strength.

Total Body Transformation

Anytime, Anywhere

Develop real-world strength for everyday life.

Functional Power

Be part of a passionate calisthenics community.

Join the Movement

Say goodbye to costly gym memberships and equipment.

Money-Saving Fitness

Calisthenics

The Perks of Calisthenics

Get a special discount on our calisthenics and nutrition programs to unlock your full potential.

An individualized personalized nutrition, paired with a calisthenics program, ensures peak performance by addressing your unique needs and objectives.

Optimized Performance

Individualized programs enable personalized adjustments in workouts and diet, enhancing absorption and boosting success.

Tailored Adaptation

Blending specialized calisthenics with a balanced diet offers a holistic approach, promoting fitness and overall well-being.

Holistic Health

A unique chance that will never happen again!

Special offer

Get the benefit of two programs at once

Add Private Consultations to your program for just {oldPrice} {price} {currency} for the first month

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1-on-1 coaching can help you sculpt your perfect physique with supreme efficiency

We want you to be healthy, so we offer an additional 20% discount on consultations!

Do the exercises effectively!

Add challenges to your plan to improve your results

Personal list of challenges for you

<0>Get Meal Plan</0> for only <1>{price}<2> per month</2></1>

81% of your results are about nutrition

How to achieve constant progress from your workout

Sustaining Steady Fitness Progress

Starter's Guide to Incorporating Supplements into Your Daily Routine

Supplements Start-out Guide

Supplements Guide

You will receive a personalized list of recipes based on your BMI and goals + calorie count.

A personalized list of recipes according to your BMI and goals.

You will receive a personalized list of recipes based on your BMI and goals + calorie count & water tracker

You will receive a personalized list of recipes according to your BMI and goals + calorie count

Steady Progress Guide

Add a 5-in-1 pack to your plan

Healthy sleep is important for high results

Better Sleep Guide

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I tried the program for a week; it has decent features, a good workout plan, and a diet. The diet plan also has a grocery list and step-by-step preparation.

The plan is good, I like how it evaluates a proper workout according to fitness but it would be great if there's an offline mode

This is a really wonderful program that has helped me lose 5 pounds in a week

The first program to get me in the groove cos it gave me everything I needed to get started, including a menu and a grocery list.

It's a great way to get into shape. should have done it a long time ago 😃

Nice program, works well, and contains a good, well thought out set of exercises

Download our MadMuscles App and log in as <0>{userEmail}</0> to enjoy all the benefits of your personalized program

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Keep going and let’s stay in contact! Small steps will lead you to results beyond your wildest dreams.

Keep going and let’s stay in contact! Small steps will let you achieve more than you have ever dreamed of.

We are so proud of you for making this choice! Your special discount to complete the MadMuscles challenge will be sent in just a few days. Stay tuned!

Speed up your results with our Plank & Pull Power Routine included

Your success is our priority. If you're not completely satisfied with your results, simply let us know within 30 days of your charge, and we'll provide a full refund—no questions asked.

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65% of users who started their personal workout plan with Mad Muscles advanced in their goals within the first month*

We want you to be successful, so we are offering an additional discount on your Personal workout plan.

The displayed results are not representative and depend on various factors such as gender, age, physical condition, adherence to meal and workout plans, etc. This is not an offer or promise of results. Consult your physician to receive any particular recommendations on your specific health conditions.

People Often Ask

We believe that our plan can work for you and you will get visible results in 4 weeks! We are even willing to return your money if you don’t see visible results and can prove that you followed our plan.

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We start creating your program right after you order it! We use the answers you provided and our unique algorithms to target your program specifically to your individual needs and goals. Our programs are verified by an expert in the field of nutrition so you can rest assured that your program will work for you.

How is my plan created?

Every plan is personalized, and our nutritionists and fitness experts work hard to make sure you love them. It usually takes a few hours to get access to your plan via email.
To be able to access and use your plan, you need a smartphone on the iOS (14.0 and above) or Android (8.0 and up) operating system

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I’m loving these workouts. I’m going to start them at lunch in my office. I love how you can do them anywhere with little time and space.

First I’d like to say I love this app. It has really given me direction in how to get started at the gym and also I love the home exercises.

This app is fantastic and I believe will become widely used by millions of people! Great job creating such a valuable tool!

I’d like to start by saying that I love the app and it has really been helping me toward my fitness goals.

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I'm on fire! I'm in the best shape of my life.

Whenever I sit on the floor, it's hard for me to stand up.

After climbing up or down several flights of stairs, I need to catch my breath.

I can do walking as a cardio, but running is tough.

I work out a few times a year, enough to break a sweat.

Amateur

I try to exercise once a week, but still not regular.

I started to workout at least once a week on a regular basis.

I exercise twice a week at least for the last 3 months.

I'm committed to fitness and I train whenever I can.

Oh, trust me. I'm in great shape, but I still want to go one level above.

Choose <0>your goal</0>

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Commercial Disclosure for Japanese Consumers

However, this is just a basic calculation. Take a short quiz to find out exactly how much protein, fat, and carbs you need to reach your goal quickly and in a way that's healthy for your body!

Tracking your macros and calories is easier than ever with modern apps and online tools. Whether you're looking for the best app for tracking macros or a free calorie calculator, you can seamlessly integrate these tools into your daily routine.
To find out your personalized calorie needs, enter your details below:

Best tools for tracking macros

Intense training 6-7 times per week

High activity

Using a macronutrient calculator, you can customize your daily intake based on:
Basal Metabolic Rate (BMR) – The number of calories your body burns at rest.
Total Daily Energy Expenditure (TDEE) – Your caloric needs based on activity level.
Weight-Loss Goal – Adjusting macros for sustainable progress.

How to calculate macros for weight loss

Training 1-3 times per week

Light activity

Losing weight isn’t just about cutting calories — it’s about balancing the right nutrients. Our macros calculator helps you determine the perfect ratio of proteins, fats, and carbohydrates to support your weight loss journey efficiently and sustainably.

Achieve your weight loss goals with our Macros Calculator

Training 3-5 times per week

Moderate activity

Find out how long it will take you to lose weight

Nourish and slim down with our Macros Calculator!

Office job, minimal physical activity

Sedentary lifestyle

Take control of your weight-loss journey with our weight goal calculator. Whether you're searching for a fat-loss calculator, a weight-reduction calculator, or a macros calculator for weight loss, our tool provides accurate results tailored to you.
Start today and make every meal count toward your success!

Macronutrients (proteins, fats, and carbohydrates) are essential building blocks of your diet. Instead of just counting calories, focusing on macros ensures your body gets the right fuel to lose fat while maintaining muscle mass.

Understanding Macros: the key to sustainable weight loss

Reaching your ideal weight requires more than just guessing your daily intake. A successful plan includes:

Weight Loss Calculator: how to understand what you need to lose weight

A well-balanced macros calculator can determine the ideal macronutrient distribution for you based on your weight loss goals.

What Are Macronutrients?

By using a weight-loss calculator alongside a macros calculator, you ensure that your nutrition plan is optimized for your specific needs, leading to faster and more sustainable results.

Better Body Composition—Prioritizing protein helps maintain lean muscle while reducing fat.

Many people rely solely on calorie counting for weight loss, but tracking macros is a more effective approach. Here's why:

Why tracking macros is more effective than just counting calories

{calories} - {maxCalories} kcal

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Summary

MadMuscles is a workout app. Get a workout schedule that is tailored to you. Get desired body without a trainer. Just take a 4-minute quiz

Personalized workout program - MadMuscles

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Calisthenics plan according to your age

28-DAY NO SUGAR CHALLENGE

for the best workout results, according to your age and BMI.

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PERSONALIZED PLAN FOR

GETTING A SHREDDED BODY

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What else motivates you to exercise?

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How confident are you about reaching {weight} by {date}?

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These exercises will build your muscles and boost endurance.

You’ll feel more energized to keep up with your daily activities.

Calisthenics will help you maintain high energy levels

These workouts will build your strength and improve endurance.

You’ll have the energy to keep up with your daily activities.

Calisthenics will leave you feeling more energized

What best describes your experience with weight?

Life might have its challenges, but your fitness routine doesn’t need to be one of them.

Our Calisthenics program is the perfect way to slim down at a pace that suits you, while enjoying the process!

We know exactly how to make it happen!

Our Calisthenics program is ideal for toning your body at your own pace, while enjoying every step!

We have just what you need

It’s a workout that relies on your own bodyweight.

We’ll help you get fit at home without any equipment!

Calisthenics is a simple and powerful fitness choice!

Our Calisthenics program is a straightforward and powerful option for all fitness levels.

We’ll help you get in shape at home—no equipment needed!

You’ve got this!

What’s your main motivation for getting in shape?

What's your name?

You’ll find plenty of exercises designed to strengthen your back.

You’ll find plenty of exercises designed to strengthen your knees.

This means you can enjoy longer walks, feel less tension, and experience more confidence every day!

You’ll find plenty of exercises designed to strengthen your body.

We’ve got you covered!

Choose your body goal

Having something to look forward to can be a great motivator for reaching your goal

Based on our calculations, you’ll hit your goal weight of {weight} by

The last plan you’ll ever need to finally get in shape

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Tick off your additional goals

Grip your opposite wrist using your thumb and index finger. If you're right-handed, use your right hand to grab your left wrist.

Ectomorph — wrapping around with ease. Mesomorph — touching each other. Endomorph — doesn’t come into contact.

Thumb and index finger:

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Do you follow any of these diets?

We have learned that a lot of people have faced the same setbacks. MadMuscles has a clear workout plan that is easy to follow. Also, the program will help motivate you during this journey.

To make the most gains in muscle mass and strength, you need:

How many pull upscan you do in one round?

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We genuinely care about your fitness and well-being, and we want to support you every step of the way.

We understand that life can be unpredictable, and your circumstances may change again. That's why we're here to offer you support when you need it the most.

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