For those who purchased the PDF bundle of the first or second editions, we made a crazy offer: get free updates forever.
We sent an email with a download link on Christmas day (2025), but if you missed it, click the "redownload your copies" button in the menu under "Support and FAQ" and be sure to check your spam folder.
If this does not work for some reason, send an email to team @ muscleandstrengthpyramids.com. (Remove the spaces)
Note: This offer does not apply to those who purchased physical copies, other-language editions, or single books.
These books have been written with physique athletes, strength athletes, and those that coach them, primarily in mind.
However, the majority of our readers are just regular people, but serious recreational trainees.
If you are a novice looking for a comprehensive approach to muscle gain and or fat loss and have some basic information to start, you’ll be good with these. But if you don’t know how to perform basic exercises, and aren’t totally clear on what macros are or have any idea of how to match them to foods, then this won’t be for you just yet.
Hardcovers are not available in Canada, Australia, Japan, and a few other countries, so we created Paperback editions with these countries in mind.
If your country is still not covered, we apologize. We made them available in all the countries that Amazon allowed us to.
Yes. There are 20 sample programs.
We don’t have a specific athlete’s example of a full prep (for privacy), but we have example calculations based on real people that we’ve worked with.
We removed it from the website for the third editions, as there are so many available online already.
No. It's the same structure as the 4-Day program but performed three days per week and rotated across the weeks.
If you compare with the 4-day version, you'll see the weeks have been adjusted (marked in yellow), and the volume calculation in the notes is lower.
We value and welcome feedback as that will help us make future editions better. Andy has created a feedback form here.