Built By Science 6-Week Muscle-Building Trainer Review – NOOB GAINS

This page may contain affiliate links. We earn commissions when you purchase through these links. Learn more A bodybuilding caption launches a act, swears it inspired his record-setting IFBB run and promises a stage-ready aesthetic physique ( if you don ’ deoxythymidine monophosphate call it quits before 16 weeks are over ). Sounds tempting, eh ? good, these programs are about constantly disappointment.

Their “ hacks ” are dumping $ 300 into weekly groceries, training for 90 minutes a day, hitting the genetic lottery, and — of naturally — decades ’ worth of vein-popping muscles owed to PEDs. Mike Robertson’s Built By Science 6-Week Muscle-Building Trainer is about the polar opposite. Short. Realistic. Science-based. Tons of likely. Learn more about this platform below !

Read This Before You Go Further

Let me first say, “ Hi ”. I ’ m Kyle, the founder of Noob Gains. Thanks for stopping by ! 🙂 right now, I ’ thousand basically going to spoil the review for you. here goes… we rate the Built By Science 6-Week Muscle-Building Trainer 8.8 out of 10. That ’ s truly commodity ! While this program can most likely help you build more muscle and it ’ s based on good skill ( despite the lack of references ) … It ’ s actually not the program we recommend for beginners that want to transform their bodies with the least come of campaign. Listen, if you want to get a tilt and mesomorphic body in only 3 workouts per week… Without forcing down 5 or more small bodybuilder meals per day… And without giving up your favorite foods. You should check out Superhero X12 by Fit Mole. Build a Superhero Body Without Training Like One Getting in shape is n’t easy. But this program gives you a real-life approach to building a lean, more muscular body without obsessing over fitness 24/7 .Superhero x12 ebook imageLearn MoreRead Our Review This is why : First of all, Built by Science takes more free time with 5* workouts per week. That ’ south 5 gymnasium sessions + 2 “ active pillow ” days per week. Granted, if you take away the active stay, you ’ re still left with 5 workouts per week. But hey, wouldn ’ metric ton you rather hit your workouts hard in fewer sessions so you have more time for video games and Netflix ? Alternatively, Superhero X12 starts you out at just 3 workouts per week.

Feature Superhero X12 Built by Science
Workouts 3x
Calorie Calculator
Grocery List
Mindset Guide
2-Day Workout Option
Learn More Learn More

There are no unnecessary exercises and no time wasted. If you can commit to 3 hours of training each week, you can create a great-looking physique. ( And maintain it class round ! ) This international relations and security network ’ triiodothyronine even mentioning the bonus 2-day exercise that ’ south included when you sign-up. ( If you ’ re in a real time grind. ) second, many bodybuilding programs make dieting complicated and having you eating 5 or more meals throughout the day. Bodybuilders have said for decades that you need to “ consume multiple minor meals throughout the day to build brawn ”. But guess what ? The skill doesn ’ t back this up. For case, testify suggests it doesn ’ t very matter if you have protein coming in every 2-3 hours, and muscle sustenance is besides unaffected by meal frequency. Do you want to spend your free time portioning brown university rice and pack tupperware containers ? I didn ’ thyroxine think then ! Superhero X12 shows you how to build muscle by eating as many (or as few) meals as you want. If you want to eat 5 meals a day, you can but… You can besides eat adenine few as 2 meals a day if that ’ s easier. See, when you ’ re fair starting out, it doesn ’ t truly matter how many meals you get in a day. It ’ sulfur more important to just hit your daily macronutrient and calorie targets ! This way you can simplify your diet plan and watch your muscles grow. ultimately, a lot of programs still recommend medieval meal plans based on bland chicken breast and white rice. sure, those kinds of foods will lead to muscle growth… But the problem is they ’ re bore and tasteless ! The chances of you sticking to a meal plan that tastes like a bowling ball of ice cub is about 0 %. On the other pass, Superhero X12 let’s you enjoy your favorite foods every day. You want a musical composition of patty ? Have a firearm ! You want a burger with tall mallow ? Go ahead ! The beauty is that you can have about ANY food deoxyadenosine monophosphate long as it fits into your day by day macro and calorie targets. And when you get to eat your favorite foods, you ’ re more likely to stick to your diet hanker enough for the gains to show up ! This is why we think Superhero X12 is an excellent seaworthiness program for beginners :

  • Save time by working out only 3 days per week
  • Simplify eating by eating as many (or few) meals you want (and ignore crazy meal prep)
  • Eat your favorite foods and actually enjoy your diet
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But hey, you don ’ t have to believe me. I ’ molarity precisely a strange on the internet. Click here to check out Superhero X12 for yourself. Build a Superhero Body Without Training Like One Getting in shape is n’t easily. But this platform gives you a real-life border on to building a thin, more muscular body without obsessing over seaworthiness 24/7 .Learn MoreRead Our Review

About the Creator – Mike Robertson

He doesn ’ t have a Wikipedia page burst at the seam, a cult-like Instagram follow ( 23.5k as of August 2021 ), a hulking human body like Steve Cook, or IFBB titles out the wazoo. But viral fame be damned, Mike Robertson is the prototype of bodybuilding brains. His sum up — now 20+ years in the draw — says it all :

  • Certified Strength and Conditioning Specialist (CSCS)
  • Experience coaching collegiate teams with their strength & conditioning
  • A Master’s Degree in Sports Biomechanics from Ball State University
  • Co-ownership of I-FAST, an athletic training facility based in Indiana
  • More than 100 published online articles in the fitness realm
  • 530 lb. squat, 335 lb. bench press, and 525 lb. deadlift in his final powerlifting meet

yet, it ’ s his noob-friendly approach shuffle with years of diligence experience that makes Robertson a stand-out coach for both seasoned athletes and those starting from square one. so what ’ randomness this Built By Science matter ? … and which came first — Mike Robertson ’ randomness Built By skill or Jeremy Ethier ’ s Built With Science ?

Looking at the Built By Science 6-Week Muscle-Building Trainer

Two types of athletes inspired the Built By Science course of study : first-timers trying their hand at split train and those scorned by previous splits that led to burnout. This moderate-volume everyday is “ back to basics. ” No drop sets. No supersets. No trail to bankruptcy. No pathetic fitness fads or supplements were disproven by researchers time and time again. It kind of reminds me of the bright scheduling in Abel Albonetti ’ s 30 Day Abs program.

This apparently tame-sounding six-week course of study promises muscleman growth through :

  • Five days of resistance training targeting 1–2 muscle groups per session
  • Two “active rest days” per week (brisk walking)
  • A supplement and nutritional guide
  • Beginner-friendly lessons in anatomy, physiology, and biomechanics
  • About 16–20 or so sets per muscle group

It besides brings that research-backed edge that Jim Stoppani, Jeff Nippard, and Jeremy Ethier are known for ( though, curiously enough, Robertson ’ south program is missing links to relate studies ). And the program duration is 6-weeks shorter than lean body by Lee Labrada. Interesting. ready to learn more ? Keep scrollin ’ .

Program Details & Features

Six weeks to build a muscular physique … is it tied possible ? If it is, does this Mike Robertson program follow the train and dietary principles to guarantee a more aesthetic human body ? Let ’ s find out !

Main Page

The on-line bodybuilding forums are queerly clandestine about this plan, which could mean either 1 ) it ’ s a still-yet-to-be-discovered routine or 2 ) the crickets are chirping for a reason. That ’ sulfur why the best place to learn about this plan — other than correct here — is on its BodyFit “ Main Page ” yellow journalism. here, you ’ ll memorize :

  • What equipment you need, including a squat rack, barbell, dumbbells, adjustable bench press, EZ-bar, pull-up bar, weight plates, and traditional resistance training machines
  • How to substitute exercises with the BodyFit app’s database if you’re bouncing back from an injury or don’t have much equipment access
  • Whether you can repeat this program after the six weeks end (Robertson claims there’s “no risk of burnout,” but boredom is definitely possible)

so far, so good !

Workout Schedule

quick to dump that pre-workout scoop into your shaker bottle, pack your protein bar, and fire up the ignition ? We hope so … because this Workout Schedule yellow journalism creeps up fast. Each training seance begins with a few intro paragraph, an inspirational endorsement, and an overview of any changes this workweek ( raw tempo, mannequin tips, rest periods, etc. ). ( Unlike the oddity in Goblet of Gains, this part is drilling and can be skipped. a long as you pay close attention to the tempo, sets, reps, and rest for each use, you won ’ thymine be missing much ! ) here ’ s a front at your train schedule for the next six weeks :

  • Monday: Legs & Lower Body
  • Tuesday: Chest
  • Wednesday: Back
  • Thursday: Rest (Active)
  • Friday: Shoulders
  • Saturday: Arms & Abs
  • Sunday: Active Rest
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You can besides print out today ’ s exercise as if the 90s hadn ’ deoxythymidine monophosphate called and asked for their printer spinal column. Or you can download the BodyFit app on your call and log your build up there .

Training Guidelines

The Training Guidelines module is where Robertson maps out what inspired the adjacent six weeks of train. He explains that this program international relations and security network ’ metric ton high saturation ; it ’ sulfur merely “ fair adequate. ” In other words, don ’ t expect training fads like supersets or drop sets anywhere in this program — not that research provides a lot confirm for them anyhow. While supersets can cut educate sessions about in half ( 2017 ), they risk workout bulk and intensity unless they ’ ra upper/lower or agonist/antagonist pairings. Studies besides suggest that drop sets can significantly improve triceps thickness in newbies, though extra research discovered the opposite in well-trained athletes. So we can ’ t blasted Robertson for leaving them out. This program besides includes :

  • Regular mention of tempo, particularly 301, 201, and 221
  • 5–10-minute light cardio warm-ups plus two warm-up sets to kick off each session
  • A once-a-week frequency for all muscle groups*
  • Two light-to-moderate, 45-minute cardio sessions per week

Robertson splits this plan into two, three-week-long phases. The first is the alleged “ Accumulation ” phase, where you ’ ll discipline at higher rep ( 5–24 ) with shorter rest periods ( 60–90 seconds between sets ). following is the three-week “ Intensification ” phase that experiments with other rep ranges ( 5–12 ) that ’ ll build strength and sculpt muscle. * = Systematic reviews, like this one from 2016, conclude that targeting each brawn group twice per week is ideal for hypertrophy, leaving the doorway wide-open for extra benefits with an even higher frequency. however, a 2019 meta-analysis found that you can achieve like bulk benefits with once-a-week discipline if the plan has equal volume .

Training & Anatomy

If you ’ re an admit skill buff, the six Training and Anatomy sections are decidedly worth the skim. Robertson divides these by muscle group : core, arm, back, chest, leg, and shoulder. Each section dives into the kernel in noob-friendly terms with :

  • Diagrams of the muscles and bones in the area
  • Explanations for what each does and what it connects to
  • Details about how to target each muscle group via exercise
  • A video of Robertson delivering a crash course in anatomy

future time you plan on skipping font pulls or half-assing dumbbell triceps extensions, open up this check and remind yourself why that ’ s a atrocious idea !

Nutrition Plan

Robertson designed the nutriment plan with muscleman growth, improved persuasiveness, and minimal fat amplification in mind. here ’ s the bad news : that means no dirty bulk or “ Bear Mode ” for six weeks. now, here ’ south where things take an … interesting become. alternatively of calculating your TDEE or even your BMR, he recommends using your stream daily calories as a baseline. Simply add 300 to that total to get your new daily calorie count. ( He mentions that more experts than ever recommend this scheme, though he doesn ’ thyroxine link to any single dietician claiming that. surprisingly, that ’ s the swerve of this program. ) You ’ ll besides track your advance every few weeks and adjust your calories as you see fit. If you ’ ra gain burden, add 300 ; if you ’ re not packing on anything, find that up to 500 calories. The remainder of the diet plan mentions :

  • How many meals you’ll eat per day (typically 3–4 equally sized meals, including a post-workout meal with about 20% more calories than average)
  • How many grams of each macronutrient you should consume based on your weight
  • The healthiest sources of carbs, protein, and fats
  • How to balance fats and carbs in each meal
  • A sample meal plan featuring 2,700 calories and 180 grams of protein

not certain what to do with Robertson ’ mho tilt of 50+ foods ? Plug your favorites into a site like SuperCook, and it ’ ll spruce together recipes featuring your list of ingredients !

Supplement Recommendations

Robertson finishes out the trifecta with a list of commend sports supplements, and, to our surprise, creatine somehow missed the cut. But he did include these four supplements :

Pre-Workout Powder (With Caffeine)

While many experts insist that pre-workout powders just fool your mind into thinking you ’ re more excite, one component shares links to improved athletic performance : caffeine. A meta-analysis found that caffeine can increase upper body potency and vertical derail acme. early research suggests it can boost endurance by 14 % in mentally fatigued athletes. C4 Original Pre-Workout | Caffeine + Beta-Alanine + Creatine Formulated with strength-boosting Creatine, CarnoSyn Beta-Alanine, and caffeine to improve your muscular survival and keep fatigue at bay as you crush it in the gymnasium .Compare Prices

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Whey Protein Powder

Whey protein powder will merely make up a fraction of your casual protein intake. But it ’ s the simpleton way to kickstart muscle protein synthesis post-workout within the 4–6-hour “ anabolic window. ” Of course, be selective about your choice of protein products. Make certain it ’ s low in filler ingredients and high in protein ( 20g+ and 80 % + protein content per scoop ). Swolverine Whey Protein Isolate This is one of our top recommended whey protein powders because of it ‘s high protein content per serve, extreme delectability, and the fact that all Swolverine products are sourced from GMP-certified facilitiesSwolverine whey protein isolate imageLearn MoreRead Our Review


BCAAs — or branched-chain amino acids — are amongst the more heatedly debated supplements in the bodybuilding community. A 2018 study found that BCAAs can reduce DOMS 48 and 72 hours after use. They besides contain leucine, an amino acidic linked to reduced protein breakdown and better synthesis .


Robertson explains this one aside by saying that a considerable chunk of the population doesn ’ t consume adequate zinc and magnesium in their diet ; this supplement would merely fill that break .

These two nutrients can — in turn — improve your sleep quality, which is when your muscles will recover and repair the most. however, it ’ s not the end-all-be-all, like some bodybuilders believe. Few, if any, studies link ZMA to improved muscle increase, boosted 1RM, or enhanced athletic performance .

6 Awesome Benefits of Robertson’s Program

  1. Robertson’s in-depth biomechanics and coaching experience is apparent in the training aspect of this program.
  2. The training really does seem like “just enough.”
  3. While there are two cardio sessions per week, they’re little more than 45 minutes of brisk walking. It sure beats running or HIIT, right?
  4. There’s no ridiculous supplement or dietary recommendations. Both seem easy to follow, and — although he doesn’t include any research or studies — his suggestions do check.
  5. This routine is 100% doable in a home gym, assuming you have a squat rack, adjustable bench, barbell, and dumbbells. You can also replace any exercises you can’t do with similar ones in the BodyFit database.
  6. The inclusion of the anatomy and training guidelines is a nice touch for anyone interested in the science behind bodybuilding.

2 Negatives of 6-Week Muscle-Building Trainer

  1. For somebody with his level of expertise, it’s odd that Robertson doesn’t link any studies when claiming “research says …”
  2. Muscle growth doesn’t sprout up overnight. By the end of the six weeks, you might not see any noticeable changes in the mirror (use body measurements instead early on!).

Wrapping Up This Review

Mike Robertson ’ s 6-Week Muscle-Building Trainer is an amazing program for beginners transitioning into their first schism or anyone returning to the gymnasium after a long transgress. There ’ s no doubt that this program was “ built by science, ” and it ’ s the sweet spot between overtraining and accomplished boredom — it rightfully is “ barely enough, ” as Robertson says. The only two downsides we could find were nitpicky, at best. If you ’ re transition from a PPL or full-body everyday, this program is a great beginning ! Rating: 8.8/10

Here’s Another Great Workout Option

access to Built by Science requires a monthly subscription to BodyFit over at Bodybuilding.com. If you don ’ deoxythymidine monophosphate want to pay month after month for this program, we suggest you sign-up for Superhero X12 instead. Superhero X12 helps you save time by starting you with barely 3 workouts per week that are efficient and effective .

Feature Superhero X12 Built by Science
Workouts 3x
Calorie Calculator
Grocery List
Mindset Guide
2-Day Workout Option
Learn More Learn More

forget about forcing down 5-7 bodybuilder-style meals per day and eat as many or as few meals as you want. And thanks to the program ’ s compromising nutrition plan, you get to enjoy your favorite foods every day and inactive make great gains !

Check out Superhero X12 today to learn more ! Build a Superhero Body Without Training Like One Getting in shape is n’t easy. But this course of study gives you a real-life set about to building a leaner, more muscular body without obsessing over fitness 24/7 .Learn MoreRead Our Review

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