Finally, a goal you can keep! From professional trainer Andrew Heffernan, C.S.C.S. and the experts at Men’s Health comes the 6-Week Lean Muscle Level-Up program designed to give you the tools you need to emerge bigger, stronger, fitter—in just six weeks.

With 142 pages of sustainable, repeatable workouts, nutrition tips, recovery ideas, and mindset principles, you’ll be able to make this your year of major gains. Inside you’ll find:

Whether your goal this year is to squat 250 pounds, lose 50 pounds, gain 20, or carve out a six-pack, this program will get you started.

This highly strategic guide showing you exactly what workouts to do each day, when to increase your reps, how long to rest, and everything else you need to know to gain the most muscle and strength from your workouts. The best part? You’ll learn that endless cardio sessions, starvation diets, and eye-bulging lifts aren’t necessary to see results.

You’ll spend the first three weeks of this program on a modified upper-lower split, working your major upper body muscles two days per week and your lower body muscles on another two days. Over the next three weeks, you’ll change gears and instead focus on two different types of workouts for your arms, legs, core, chest, and back.