Outlift Intermediate Hypertrophy

Outlift: Intermediate Hypertrophy Program

Build more muscle

Gain more strength

Customize your routine

An eBook guide for intermediates, a 3-Day, 4-Day, and 5-Day periodized hypertrophy workout routine that is optimized yet customizable, muscle-building recipe eBook, and coaching in the community forum.

Tailor the program to fit you perfectly. Choose how many days per week you want to lift, which muscles you want to focus on, and which exercise variations suit you best. We'll guide you through the entire process.

Marco Walker-Ng is a certified strength coach, has a degree in health sciences, and has over 15 years of experience training clients ranging from everyday people all the way up to college, professional, and Olympic athletes.

Results fully guaranteed.


Illustration of weight lifter holding a barbell and dumbbell.

Gain strength on the Big & Small Lifts

This program focuses on the squat, bench, deadlift, chin-up, and overhead press, but with plenty of assistance and accessory work. Your arms will grow as strong as your back.

Illustration of a bodybuilder flexing his biceps.

Build Fearsome Amounts of Muscle

This is a muscle-building program built on a foundation of compound lifts, but we also include plenty of supporting exercises, allowing you to focus on what you want.

Illustration of a weight lifter doing cardio.

Transform Your Physique From the Inside Out

Strengthen your shoulder girdle, upper back, arms, and even your neck—all while strengthening your core and posture. All while improving your health and fitness.

Before and after photo of body recomposition (losing fat while building muscle at the same time).
Before and after photo of a guy losing fat and building muscle
Before and after photo of an intermediate guy building muscle

What is Outlift?

We made this program for 3 types of people, in 3 different situations:

  1. As a sequel to Bony to Beastly. If you liked the Bony to Beastly, this is the perfect next step. We'll take everything you learned and bring it further. You can gain another 10–20 pounds on top of the foundation you've already built.
  2. As an alternative to classic strength training. People came to us after doing strength training programs. They'd learned the big lifts and gotten stronger at them… but weren't happy with the amount of muscle they'd built. They weren't wrong to focus on strength. Bigger muscles are stronger muscles, but there's a catch. We'll help you catch it.
  3. For intermediate lifters who want to keep growing bigger and stronger. Part of the joy of lifting weights is trying new programs, learning new skills, and conquering that plateau that's been looming over you. If your bench press isn't moving up, we'll give it wings. If you want to add another plate to your deadlift, we'll get you there. If your muscles haven't been growing, we'll give them fertilizer.

Shane Duquette Video Game Photo

I used the style of training in the Bony to Beastly Program to help me gain my first 40 pounds. I used the methods in this Outlift Program to help me gain my next 30 pounds. This is the approach to training that took my bench press from 2 plates to 3 plates and my deadlift from 405 for a single to 405 for 8 reps.

Before and after photos showing Marco Walker-Ng building muscle as a skinny ectomorph.

The workouts include 3 types of hypertrophy training. These are the 3 approaches Marco used to gain over 60 pounds. It's how he's helped college, professional, and Olympic athletes bulk up while improving their strength and performance.

What Will You Need to Do?

To get the results we promise, you'll need to do a few things:

  • Go to the gym (or home gym). If you train at home, you need access to at least a barbell, a bench, and a squat rack. If you train at a fully equipped gym, we'll take advantage of the extra equipment.
  • Lift 3-5 times per week. The program includes a 3-day, 4-day, and 5-day workout program. We'll explain the pros and cons of each. You can choose whichever one you prefer.
  • Fill out the workout sheets. The program comes with spreadsheets for you to fill in. You can use them on mobile or desktop. You can keep them forever. You can pick your lifts from dropdown menus, fill in how many reps you get, and let the sheet add weight to your lifts.
  • Finish the 3 phases, each 5 weeks long. The first phase is a classic bodybuilding phase. The second is a modern bodybuilding phase. The third looks almost like a powerbuilding program, but it's pure hypertrophy training.
  • Eat a diet that matches your goals. Follow the nutrition guidelines, and pick-and-choose your favourite recipes from the Muscle-Building eBook.
  • You can bulk, cut, or recomp. This workout routine will stimulate a tremendous amount of muscle growth. You can use it to gain 10–20 pounds, lose 10–20 pounds, or fight for simultaneous muscle growth and fat loss.

If you commit to following this program at least 80% properly for at least four months, we can 100% guarantee your results. That’s our promise to you, and we stand behind it with an unconditional refund policy. No hassle, no fine print.

Here's What The Program Includes

The cover of the Outlift intermediate hypertrophy training workout routine.

The MAIN Outlift Guide

The 165-page Outlift eBook will teach you how to train for muscle size, strength, fitness, and aesthetics. You'll learn how to:

  • Choose the best exercises for building muscle.
  • Blast through size and strength plateaus.
  • Fix the weak links holding you back.
  • Double down on your natural strengths.
  • Tailor your workouts to suit your goals.

We explain every decision we made when building the program. You'll know exactly how and why it works. You can use this knowledge to customize the program. You can also use it to build your own programs.

If you just want to follow the program, no problem. It works right out of the box. But the full rationale is there if you want it.

Outlift: Intermediate Hypertrophy Workout Program

The Workout routines

The workout program is made up of 3 phases, each 5 weeks long. At risk of ruining the mystery, let me tell you what to expect:

  • The first phase is inspired by classic bodybuilding workouts. This is sometimes referred to as "building a wide base" because it stimulates muscle growth, improves lifting fitness, and causes some interesting cardiovascular adaptations in your muscles.
  • The second phase is inspired by modern natural bodybuilding. This is the style of training that's popular in the evidence-based fitness community. Moderate rep ranges, rest times, and training volumes, all combined together into efficient yet powerful workouts.
  • The third phase is inspired by classic strength training, but it's not—it's hypertrophy training. This phase goes heavier, the assistance lifts fall away, and we double the focus on the 5 big lifts (using daily undulating periodization). It looks almost like a modern powerbuilding program, but it's not. It's still hypertrophy training.

Built as a spreadsheet template. You'll love these. We're really proud of them, and the feedback from members has been incredible.

I'll teach you how to use them with a 10-minute tutorial video. They aren't complicated. It's like a lifting app, but it's more powerful, you can repeat the program as many times as you like, and you can keep your information forever.

They're made in Google Sheets, which work on both desktop and smartphones.

  • Pick your lifts using dropdown menus. We'll teach you the pros and cons of each option. Or stick with our carefully chosen defaults.
  • Autoregulated progressive overload. The sheet will tell you how much weight to add to the bar each week based on how many reps you get in your final set. (This makes the sheets super fun to use, too.)
  • Your weekly strength gains are calculated for you. Whichever rep range you're training in, the sheet will calculate your weekly estimated 1RM. That way we can address any issues as soon as they crop up.
  • Simplicity. We've taken great care to refine this program without bloating it with unnecessary complexity. The program is easy to follow, the sheets are easy to fill out.

New Game+. Every time you repeat the program, you'll use heavier weights, emphasize different goals, choose different lifts, fix different weaknesses, boost different strengths. It will grow with you.

And since these are spreadsheets, there's no monthly fee. You have access to them forever.

Our workouts take into account all of the bulking research published up to 2024. Marco has a degree in health sciences (BHSc), he's also a certified personal trainer (PTS) and diet coach (PN), and he interned with strength legends like Eric Cressey, strength coach for the Yankees. Since then, he's trained clients ranging from regular skinny guys to college, professional, and Olympic athletes.

We use a mix of formal education, research, personal experience, over 15 years of in-person coaching experience, and over 12 years of coaching people online.

Killer aesthetics. Looks aren't everything, but it's nice to look cool. We'll teach you how to improve your appearance by building muscle, eating a better diet, and living a healthier lifestyle. You'll see improvements in your physique, your posture, and even your skin.

All of this is clearly organized exercise by exercise, workout by workout, phase by phase. No guesswork is involved. Just follow the routine, record how much you're lifting, outlift yourself every workout, and collect your muscle gains.

With every workout, you'll be able to lift a little bit more weight. Every week, you'll weigh a little bit more on the scale. After every phase of the program, you'll have measurably bigger muscles.

Muscle Building Recipes Guide Ebook

The Muscle-Building recipe eBook

Eating for muscle growth doesn't need to be complicated. You need to eat enough calories to gain weight, and you need to eat enough protein to build muscle. Simple, right? Kind of. There's quite a bit we can do to make eating a muscle-building diet even easier. We'll show you how to cook a week's worth of dinner in one pot by making super nutritious stews and chilis. We'll show you how to make two weeks' worth of healthy homemade protein bars. And how to blend up a perfect muscle-building smoothie for breakfast.

There's also quite a bit we can do to make your muscle-building diet even better. We can make it much better for your health, way better for your digestive system, and far better for building muscle.

Pick and choose. This isn't a strict meal plan, it's a recipe book. Pick the recipes you like and incorporate them into your diet. Keep eating the foods you like. We're just here to help you make your diet better.

We've done the work for you. We've calculated all the calories and macros using a verified food database. We've also explained the benefits of each meal so you understand what you're doing and can use the lessons when cooking your other meals.

These recipes are designed for muscle-growth. Most "healthy" fitness recipes are just low-calorie recipes. They're "healthier" because they swap out potatoes with cauliflower, replace sugar with sucralose, or fill up your stomach with fibrous veggies. That's fine for the average guy trying to lose weight, but it doesn't help us. We need foods that are healthy while fueling muscle growth.

For example, consider tropical fruits. They contain more vitamins, minerals, and phytonutrients than many vegetables, but they're often tossed aside because they pack a heavy caloric punch.

Or consider our famous chili recipe. You can't find a more nutritious meal. It's high in calories, protein, carbs, healthy fats, and fibre. It's rich in every single micronutrient. It's fantastic for our digestion. It's perfectly balanced. It's also dead simple to prepare, fast to cook, makes a dozen servings, and keeps for over a week in the fridge.

We don't need low-calorie fat-loss recipes. We need muscle-building recipes.

We should also point out that this is a program for regular people. We have partners and kids and social lives. These are delicious recipes that are healthy, easy to prepare, and easy to share. And our approach to nutrition is flexible. These recipes are here to help, but you don't need to stop eating what's already working for you.

Coaching Community

A Year of Coaching In The Community

This program includes a yearlong membership in our online coaching community. That's where all of our before/after photos come from. We're all here to build muscle, but that doesn't mean we're all identical. We're here to help you adjust the program to suit your body, your lifestyle, and your goals.

Plus, nothing kills your moivation like running into a problem and not having a clear solution. Why didn't you gain muscle or any strength this week? Why is your stomach bloated? Why does your lower back ache? Why isn't your chest growing? What if you want a form-check? And what if you're gaining weight at the belly?! We're here to coach you through all of it.

We'll teach you how to track your progress so we can see exactly what is and isn't growing. We'll give you feedback on your progress, too, so you get the best results you possibly can.

You also get the benefit of social pressure. Posting my before photos online and being part of a group of guys fighting to accomplish similar goals lit a fire under my glutes.

The forum is also a great place to discuss the latest muscle-building trends, techniques, ideas, and supplements. Curious about the benefit of a certain lift over another? Curious about keto? Intermittent fasting? Calorie cycling? The latest testosterone booster that probably doesn't work? Ask away!

This is our passion, our hobby, and our job. We keep track of all of it. All the evidence, everything the experts are saying, what's popular in underground lifting communities—all of it.

We love this stuff. Ask us anything. We want to help.

Most of all, we take your success with this program seriously. We couldn't have done this without help, and we want to make sure you get the help you need, too.

Bony to Beastly Guarantee

100% Money-Back Guarantee

We have a full 100% money-back guarantee. No fine print, no hassle. Come into the program as skeptical as you like. Try it out. If you don't love it, shoot us an email and we'll refund every penny.


Q: Can I work out at home?
Absolutely. All you need is in your home gym is a:

  • barbell
  • bench
  • squat rack

If you train at a fully equipped gym with cables or machines, we can take advantage of the extra equipment.

Q: What if I'm Skinny-Fat Or Overweight?

Before and after photos showing a skinny fat transformation.

No problem. If you're skinny-fat or overweight, and you feel that Outlift is a better fit for you than our Bony To Beastly program, you can do a recomp. We include instructions in the program, but you can also post in the coaching forum, and we'll guide you through your recomp.

Before and after photo showing a skinny-fat guy bulking and then cutting.

Q: What if I'm experienced?

If you've already built a ton of muscle, we can still help you gain far more. We can blast through the sturdiest plateaus.

Before and after photo of a guy losing fat and building muscle

Q: How is the Outlift: Intermediate Hypertrophy Program different from the Bony To Beastly Bulking Program?

Bony To Beastly is designed to include absolutely everything a skinny guy needs to bulk up as a beginner.

  • A 6-month workout routine you can do with as little as two adjustable dumbbells.
  • A full nutrition, training, and lifestyle guide.
  • Over a hundred videos teaching the lifts, starting with easier variations and working up to more advanced ones. This is how Bony to Beastly turns beginners/novices into intermediate lifters in just a few months.
  • The recipe ebook with tons of killer recipes, each designed to make eating a muscle-building diet easier, especially for someone who has who has trouble finding the time to cook.
  •  A yearlong membership in the coaching community.

It's a big program. It needs to be. To reliably build muscle, we need to be doing a few different things properly all at once.

It doesn't matter how well you're lifting if your diet is insufficient. Without a sufficient bulking diet, you won't gain weight, so you won't gain muscle.

And if you pair a great bulking diet with a bad lifting program, you'll just get fat. The training needs to stimulate enough muscle growth to gobble up all of those extra calories. And the training doesn't just need to be good, it also needs to be good for stimulating muscle growth. Bulking routines are very specific in that way. They aren't the same as general strength or fitness programs.

And then there are the lifestyle considerations, such as habits, sleep, fatigue management, tracking progress, adjusting what you're doing based on the results that you're getting, and so on. 

Plus, if we want to absolutely guarantee results—and we do—then we need to guarantee great coaching and feedback, too. Otherwise, somebody could run into a problem that they don't know how to solveand they could fail. We promise more than that. If you're willing to work for it, we'll get you there. Guaranteed.

Outlift: Intermediate Hypertrophy has a lot of those same great things to help you continue to gain muscle.

An expertly-designed lifting workout that's customizable to you, the recipe eBook, and access to the coaching forum.

But the Outlift eBook guide assumes that you've already had some success gaining muscle. It goes deep on the nuances of gaining muscle and lifting.

It includes four fully customizable workouts routines and an extensive guide for the intermediate lifter. It assumes that you're no longer a beginner when it comes to lifting, and that you'll have access to a barbell, bench, and squat rack.

We designed it to be perfect for people who have already gained 20–30 pounds from doing Bony to Beastly (or a comparable program).

Why four workout routines instead of just one like in Bony To Beastly? We thought that it made more sense that way. 

That was one of the things we noticed while testing the beta versions of Outlift. Some people wanted a hard routine but quickly realized their mistake and switched to an easier one, improving their recovery and thus improving their results. Some people thought they wanted to train three days per week but soon upgraded to four. And every permeation of that.

If we sold the routines separately, our beta testing showed us that some people would wind up with a routine that didn't actually suit them very well.

This way, you can read about the pros and cons of each in the guide and then pick from there. Even then, after you've picked one, the whole point is to be able to experiment to see which approach suits you best. You might even want to run through all four of the routines.

The intermediate phase is long, and it pays to tailor your approach to suit you. This is the best (or at least a great) way of doing that.

So, simply put, in Bony to Beastly, you'll learn how to lift properly, you'll learn how to eat a diet that suits your body type, and you'll never be skinny again.

With Outlift, we'll help you grow even bigger, stronger, and better looking.

Before and after photo of a skinny guy's bulking transformation

Photo showing Shane Duquette's bulking results.

Outlift Intermediate Hypertrophy

Re-Cap of the Outlift Program

The 165-Page Outlift eBook Guide. We'll teach you the principles of muscle growth, how to master the 5 big lifts, how to pick the best assistance and accessory exercises, how to diagnose weak links, and how to fix them.

Muscle-Building Recipe Book. 16 of the best muscle-building recipes, many of which have been refined for over a decade. Each of them is designed to help you build muscle while simultaneously being easy on your appetite, amazing for your health, easy to prepare, portable, affordable, and delicious. 

15 weeks of expertly-programmed customizable hypertrophy workouts. Includes 3-day, 4-day, and 5-day workout routines along with an "Easy" and a "Hard" mode. There are 3 phases—each focused on a different style of hypertrophy training. Choose your lifts from dropdown menus or stick with the carefully chosen defaults. The sheets automatically add weight to your lifts based on your performance. Just fill them in.The exercise selection, training frequency, rest times, volume, repetitions, intensity—all of it is 100% optimized to maximize your rate of muscle growth while lifting safely and efficiently. 

Yearlong (renewable) membership in the coaching community. Get feedback and coaching from us, track your progress, celebrate your victories, and be surrounded by guys on the same journey you're on.

Dozens of free bonuses in the community. Want a bigger neck? To improve your cardio while bulking? Fix some weird postural issue? We've got guides for all of it! 

12 Monthly Payments