Why the Muscle Gain Challenge

The goal of this program is simple: gain muscle and get stronger. 

Time and time again YOU and many of our other listeners have said they weren't gaining muscle and strength with their current training programs or group classes.

You told us you were fed up with being able to smoke workouts with body-weight movements but getting your ass handed to you when it was time to lift heavy barbells for reps.

You also told us you were tired of all the vague information and complicated concepts being put out there and wanted a simple, effective approach on exactly how to GAIN MUSCLE.

So we decided to put together a comprehensive, step-by-step program on exactly how to GAIN MUSCLE and GET STRONGER. Everything from the workouts, nutrition, coaching, habits are all designed and used to help you put on solid mass to LOOK STRONGER and make big gains in strength to BE STRONGER.

There will be heavy emphasis on the barbell. We want you to PR your back squat, front squat, deadlift, snatch, clean and jerk during the program.

You'll also do gymnastics work like pull-ups, dips, muscle ups, handstand pushups and etc as they are excellent for developing raw strength and a muscular physique. Is there conditioning? You bet. And it will be designed to maxmize your muscle gains while keeping you from getting completely slow and out of shape.

Everything is scaleable and adjustable to meet your ability and needs, plus you'll have help from awesome coaches along the way.

We've invested into improving your experience within our program by improving our membership site and offering more coaching and accountability.

It's the same great program that's worked for years getting people ridiculously stronger and more muscular with big improvements to your experience as an athlete in our program.

We don't know how else to say it. This program is the sh*t.

And if you are willing to get our help and put in the work, you will get results.
Question: Do You...
Seem to gain muscle slowly or not at all (despite your best efforts)?

Feel sick and tired of being  "so skinny" or "small"?

Want big shoulders, arms, back and quads?

Wish you could squat double bodyweight?

Want to snatch, clean and jerk body-weight? 1.25x bodywieght? 1.5x?

Want to get stronger to perform better at metcons and competitive fitness competitions?

Hit strength plateaus and not know how to train to get out of them?

Not know how to train to put on muscle mass?

Get annoyed seeing people lighter than you being able lift more weight than you can?

Jump from program to program without finishing them because you don't have anyone to hold you accountable?

Not have a (good) coach?

Feel like you eat a ton of food and still can't get any bigger?

Don't know how to eat enough food to add muscle without adding a ton of fat?

Get hurt everytime you try to "go hard" and put on some serious mass?

Get frustrated and overwhelmed trying to program for yourself?

Have a lack of support and/or truly not believe you can even get bigger and stronger?

Then this program is for you if you are 100% dedicated to gaining muscle and strength.

If gaining a bunch muscle mass and getting stronger is something you are actively trying to avoid, then you're in the wrong place.

If you want to add some serious muscle mass, get stronger and boost your confidence with heavy barbells, then we are looking forward to having you in our program!
More than just a training program
There are a bunch of online training programs out there that just give you workouts under the assumption that's all you need to be successful.

They assume way too much about you (like that you have unlimited time to train) and what you know and don’t know about nutrition, training and reovery.

We take a different approach.

We take all the knowledge, science, methods and practices known to build strength and muscle, put it together for you and coach you on exactly what to do in all aspects (training, nutrition, recovery, lifestyle).  No more guessing or figuring this sh*t on your own and no more wasting time.

Follow our comprehensive program and you will get results.

Keep scrolling to learn more about what you get in the program or join now by clicking below (this program is now a part of the Program Vault).

"No bullsh*t approach and has great coaches that really do help.Thanks for all your help!”
- Josh Thorton (pictured above)
Muscle + Strength Building Workouts

Delievered through the new and improved Muscle Gain Challenge membership site.  Workouts are structured and specifically designed to help you gain muscle, strength and improve your snatch, clean & jerk. Conditioning too? Absolutely. All designed to help support your gains.

Fuel Your Gains to Perform Your Best
Know exactly how to approach nutrition... how much you need to eat, what you need to eat, and when you need eat to properly fuel your training and gain solid muscle mass.
Train with Your Tribe
Support from a close knit team of like minded individuals that turns hard training sessions into easy ones that you will love.
Plus 9 additional tools to help you on your journey
We're adding our BEST training courses and resources to show and teach you exactly how to mobilize, eat, Olympic lift, live healthier, and get stronger so you can make progress for life.

It's just over $2,400 in added value delivered to you for free when you join.

Monthly Habits (2/month)
We aren't only just going to help you become a better athlete, we want to help you become better at LIFE! Get habits to help you keep you on board the gainz train and help you learn how to train and live like an athlete should. ($27/month value)
Faction Foods & Nutrition
Created by Doug Larson to make cooking and cleaning fast and easy so you can focus on training. ($197 value)
Nutrition for Weightlifters
Learn how to create and build an effective nutrition strategy for true strength and improved performance with this 10 part video course. ($197 value)
Shrugged Eats Nutrition Guide + Meal Planner
Nutrition Guide: a super easy-to-read PDF guide on how to eat to cut, gain, or maintain, how to count macros, how to read food labels, how weigh and measure food and etc. For those who want something simple and just want to be told what to do.

Meal Planner: easily figure out how your macros for each meal of a rest day or training day to show you what and how much to eat to gain mass. ($197 value)
Maximum Mobility
Created by Doug Larson to help you fix your mobility restrictions so you can have better technique and reduce your chances of getting hurt. ($237 value)
Community Support
You get free access to the Shrugged Collective Private Facebook Group.  Get help from professional coaches, research scientists and other athletes, support your fellow team members, build friendships and share silly training memes.
FLIGHT School: Olympic WL Technique
Learn step-by-step how to Snatch, Clean and Jerk with great technique from experienced coaches, Alex Maclin & Kurt Mullican, so you can lift heavier weights, get more PRs more often and impress the sh*t out of your friends. ($297 value)
Simple Strength
Chris Moore shares how to gain strength, keep injuries at bay, and break PRs with easy, simple ideas. ($97 value)
Access to Supplemental Workouts
Get access to 3 month or less, goal-specific training programs (like our Aerobic Monster program to help your pacing and breathing in metcons) that you can do to supplement your Muscle Gain Challenge training so you can tackle specific training weaknesses without disrupting your progress in the Challenge. ($49/mo value, $588 total)
Most importantly you'll get results
We've been running this program for many years now and the general consensus among the athletes that have been through this program is that the Muscle Gain Challenge freaking works.
If you show up every day and dedicate yourself to this program, you will see MASSIVE improvements in your size and strength.

But don't just take our word for it.
Keep scrolling below to what some of our athletes have to say about the Muscle Gain Challenge.
Carson Brady
+ 13 lbs bodyweight, +50 lbs snatch, +50 lbs back squat
Looking back joining this program is probably the best choice I've made for my training.
Read more here
Lindsey Barber
+40 lbs snatch, +45 lbs back squat, +45 lbs to overhead squat
I loved everything - literally everything:  The programming, the Coaches, the Facebook group/community, getting feedback from posting videos, especially the screen casts, the mobility, habits, and nutrition...
Read more here
Travis Hanson
+25 lbs bodyweight, +85 lbs back squat, +70 lbs front squat, +35 lbs clean & jerk, +40 lbs snatch
I consider the MGC to be a 360 degree program in that it teaches you the habits outside of the gym to truly eat sleep and breathe; essentially live as a true athlete. This is what I believe continues to drive my success with the program.
Read more here
Brittney Bergen
+10 lbs bodyweight, +52 lbs front squat, +24 lbs clean & jerk
The Muscle Gain Challenge was hands down the best thing I have ever done for my body composition and sense of self-worth as a woman, and it also significantly improved my Olympic lifts and strength!
Read more here 
Dan Schafer
When he started the Muscle Gain Challenge, he could barely snatch 95 lbs. After 6 months of hard work, he snatched 215 lbs.

Before you even wonder...NO, this video is not fake. Dan put this video together HIMSELF as a testament to his hard work and dedication to getting bigger, stronger and more proficient in the Olympic lifts with the help of Muscle Gain Challenge program and coaches. Dan is a prime example of the type of success you too can have with the Muscle Gain Challenge.
I'm ready. Let's do this.
How to sign up

The Muscle Gain Challenge is now a part of the Program Vault which is the membership site where we house all of our online training programs. 

We used to sell each program individually but now we just give you access to all the programs we have for one low monthly rate (used to be $97+ per month but with this new model we've been able to cut the cost in half so it's only $47 per month, which is a great deal!).

Click here to check out the Program Vault 

Once you enter your payment, you'll immediately get an email welcoming you to the Program Vault where you can access all the workouts.

This email will have your login information giving you access to the Muscle Gain Challenge as well as 10 other training programs and some free bonus courses and resources.

You'll also get an invitation to join the private Facebook group where you'll meet your coach and the rest of your new training partners. 
If for any reason you're not super-thrilled with the program, within 30 days you can return it to us for a FULL REFUND of your 1st payment.

So in other words: You ALWAYS have 30 days to try the program risk free!
Frequently Asked Questions
What kind of equipment do I need?
If you train at a CrossFit-type gym you'll most likely have all the equipment you need. If you have a home gym, for the most part all you'll need is a barbell squat rack, plates and a pull-up bar.

Here's a list of equipment that's optional and nice to haves:
A set of rings or parallel bars (Can use boxes for dips)
 Jump Rope
Rower (running can be substituted)
Dumbbells or Kettlebells (barbells can sometimes be subbed out)
Plyo box (can stack bumpers)
Resistance Bands
Glute Ham Developer (can do variations that don't require a GHD)
Flat bench (can do floor presses as a substitution)
Farmer’s Handles (kettlebells or dumbbells can be used)
Sled to Push and Pull (plate pushes will work)
Farmer’s Handles (optional- KB’s can be used)
Climbing rope (towel pull ups can be subbed)

If you start the program and you come across a movement you don't have the equipment for, don't worry, just ask in the Facebook Group and we'll be happy to help you find a substitute movement. That's what it's for :-)

Can beginners do this program?
Absolutely. If you have some experience with a barbell and have done some conditioning workouts before, you should be fine. We'll teach and show you how to perform movements and everything can be scaled to your ability level. If you've never lifted weights before or used a barbell, this program is probably not for you.

Can I still do the CrossFit Open?
Yes you are welcome to do the Open! We won't be adjusting the Muscle Gain Challenge programming to account for it but we do have our Open Prep program in Overtime that you are welcome to do to prepare for the Open and then hop back into the Challenge afterwards.

Can I do other programs or training while doing the Challenge?
You can but we won''t recommend it. This program is meant to stand on it's own and be all you need to increase strength while improving conditioning. If you have other goals that conflict and/or want to do other programming to support those goals, we're not gonna say you can't do it. You're a grown ass person! But we won't be modifying our program to fit your other program. We want you to buckle down and do this thing! If that's something you can't jive with, maybe this program isn't for you at this time.

Can you show me what the programming looks like so I can get an idea if this is right for me?
Sure thing. Here's the first week of the first month of the program. Click here to see week 1

Will there be Olympic lifting (snatch, clean, jerk) in the program?
In the program, usually 3-4 out of the 5 days of training will involve practicing the snatch, clean or jerk movements.  And of course, we will teach you how to perform them properly!

How will I know how to perform an exercise or lift?
We provide movement demos for all exercises showing you exactly how we want them performed and scaling options for the more high-skill movements.

We also have a huge library of  TechniqueWODs to walk you through how to perform many movements we commonly program.

We'll also be able to coach you how to perform a movement and give you feedback if you post a video to the Facebook group.

Can I do my gym's programming (class WODs) sometimes?
Totally! We understand sometimes you miss doing the classes with your real-life friends. You'll get the best results sticking to the program as written, but if you want to hop in a class WOD instead of doing the Challenge workout every now and then go for it.

Just make sure you're smart about it and if in doubt, just ask us.

Also feel free to grab a friend to do some Challenge workouts with you. We don't mind. If anything, having a friend go through the program with you will just help keep you more motivated and accountable.

What days will I be training?
That's mostly up to you but we have training days written for Monday, Tuesday, Thursday, Friday and Saturday. Our prescribed rest days are Wednesday and Sunday.

Can I train on different days?
For sure! The workout days listed on the program are just what we prescribe. As long as you are spacing out your rest days (not doing two consecutive rest days) and staying on track for check-ins you can certainly adjust your training days.

Can I split the workout into two sessions per day?
Yes! If the workouts are taking too much time for you to complete them in a single session or you feel that you perform better by splitting them up and you have the time to do that, feel free to split them up. We still recommend doing the strength portion of the workout before the conditioning.

What if I don’t want gain mass and just want to get stronger?
We’ve had a number of folks complete the program with that exact goal.With the Muscle Gain Challenge, you can still get stronger without gaining a bunch of weight.

We’ve even had folks lose fat and weight because they cleaned up their nutrition and started putting on more muscle mass which helps burn fat. If you don’t want to gain mass or want to shed some fat, you may need to adjust how much you eat (we’ll cover that in the nutrition course and guide) but your workouts will still be the same as every one else.
How long is the program?
The base program runs for over a 18 months .  You can stay on it for as short or long as you want and can switch to another Vault training program at any time.

What happens if I finish the program?
You can do over again.  You can switch to a new program; you'll have access to at least 10 other programs including the Shrugged Strength Challenge, Flight Weightlifting and Aerobic Monster.

When does the program start?
Whenever you're ready!

When will I receive my program materials?
You'll get access to the member site as soon as you sign up. Then the workouts will be delivered on monthly basis. You'll get a reminder email each week just to make sure you're on track with the workouts. Habit videos will be delivered monthly and other bonus content will be delivered throughout the program. You're basically going to get something new every month!

How often will I be billed?
You will be billed on a monthly basis. After you've completed your commitment, your subscription will auto-bill monthly until you cancel.

When will I receive my bonuses?
Immediately after sign-up you'll get access to your bonuses.

How can I get some help if I have training questions?
You can ask them in the Shrugged Collective Private Facebook (you get free access when you join the Program Vault).  We're in there as well as hundreds of athletes,m coaches and exercise scientists.  Everyone is there to help and support others in the group, so ask lots of questions!

Can I get a review of my lifts?
Yup!  Post a video in the Facebook Group and you'll surely get some great feedback!

Do I need to have a Facebook account?
Yes the Facebook Group is where you’ll get coaching so you'll need to make a Facebook account.

We've had many people not want to put their identity on Facebook, and they will just make an account under an alias just for the group. If you do that,  just make sure to message us and let us know your Facebook account name so we can add you to the group.


What if I get hurt?
Depending on the extent of the injury we can simply help you modify your workouts until you healthy again.  We aren't doctors so we can't give medical advice, but we may be able to help you substitute some movements.

You can also pause your subscription for up to 2 months if you're injured. Email support at to pause your subscription.

Can I still get quality results if I can’t train every day?
Absolutely. We’ve had a number of busy individuals who were only able to train 3 of the 5 days a week and still got great results.The key to success in this program is consistency! If you’re consistently getting in your training, even if it’s only 3 days a week, you will still see results.

What if I get behind?
Sometimes missing workouts is unavoidable. If it's rare, we suggest skipping that workout and picking up the program where you should be.

If you missed a lot workouts for an extended period (more than a month), then it may be worth going back and picking up the program where you left off. All your materials will still be on the member site to access should you get behind.

If you are ever unsure on what to do to, ask in the Facebook Group. Someone will be there to advise you on how to proceed after an extended lapse in training.

My gym won’t let me do my own program, what can I do?
Sorry to hear that. Our suggestion is to try talking to them and present it to the coaches and the gym owners in a way that shows them you’re making a conscious, mature, motivated decision.

Offer to stay out of the way as much as possible and explain to them that this is something you REALLY want to do then maybe they’ll let you do your own thing.

Can I still do the program if I’m not good at the Olympic lifts?
We’ll teach you an Olympic Weightlifting specific warmup  and drill method designed by Justin Thacker to help improve your weightlifting technique and mobility.

This drills method will be programmed when the workout calls for the Olympic lifts. With the Muscle Gain Challenge, we've seen athletes go from snatching and cleaning almost no weight with poor form to lifting much heavier weights with great technique.

Can I do extra work outside the program?
We don't recommend it. Everything you need to gain muscle and strength is provided.

Once into the program, our athletes find the volume, intensity of the training to be challenging and rewarding all on its own.

You’re certainly free to do extra stuff here (we recommend you do our supplemental programs in Overtime), and just be smart about it! More than likely, you’ll find that you won’t need to do extra to make progress and get the results you want.
Minh Tran

BW: 174lbs to 188lbs
Back squat: 395# to 455#
Front squat: 335# to 385#
Snatch: 235# to 260#
C&j: 295# to 310#
(all after 6 months)
 "I owe these guys everything! What I've achieved in this short 6 months of training, far exceeds my years in crossfit. Amazing program, and I recommend everyone to follow it."
Matt Clementi

Bodyweight: 183 to 200 lbs
Snatch: 175 to 210 lbs
Clean & Jerk: 225 to 265 lbs
Front Squat: 250 to 330 lbs
Back Squat 325 to 370 lbs

"I loved how I stayed decently thin why gaining muscle. The conditioning is just enough to keep you going. I would recommend this program to anyone who is serious about putting on some strength and muscle."
Ryan Fiene

Before / After:
Bodyweight - 170.8 / 180.6 lbs
Back Squat - 340 / 410 lbs
Front Squat - 295 / 355 lbs
C & J - 225 / 265 lbs
Snatch - 175 / 190 lbs
Deadlift - 380 / 455 lbs
Strict OH Press - 135 / 160 lbs
Bench Press - 200 / 245 lbs

"Making the decision to start the Muscle Gain Challenge was the best thing I ever did for my training and my confidence! If you're reading this far there is no question - you NEED to sign up for this program.  Do the work, follow and believe in the program. It works."