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 have everything you need to make major gains. Inside you’ll find:

This program will get you started whether you're looking to squat more, lose more, or carve out a six-pack.

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.