BUILD
& BURN.
Hypertrophy and body recomposition. Build muscle, reduce body fat, look and feel your best. Five sessions a week using daily undulating periodisation — the most effective model for growth.
BUILT FOR GROWTH.
Build & Burn is a 52-week DUP hypertrophy programme — Daily Undulating Periodisation rotating strength, hypertrophy, and volume days to maximise muscle growth while managing fatigue. Written for people who want real change, not another 4-week bro split.
DUP PROGRAMMING
Daily Undulating Periodisation — each training day rotates intensity and volume. Strength days, hypertrophy days, volume days. The model with the strongest evidence base for muscle growth.
FULL BODY PART COVERAGE
Every muscle group hit at least twice per week at optimal volume. Push, pull, legs, plus dedicated arm and shoulder work. Nothing skipped.
PROGRESSIVE OVERLOAD TRACKING
Weight-on-the-bar progression tracked across blocks so you can see real change. Not just "how hard" each session felt — measurable strength and size gains.
IS THIS YOU?
- You want to build muscle and drop body fat simultaneously
- You're lifting consistently but your body isn't changing
- You want a plan built around real hypertrophy science, not bro splits
- You have 5 days a week to train seriously
WEEK 1. IN DETAIL.
Week 1 of the accumulation phase. Five sessions, each with a distinct stimulus — strength, hypertrophy, or volume focus.
- Bench Press4 × 6 @ 75%
- Weighted Pull-up4 × 6
- Incline DB Press3 × 8
- Barbell Row3 × 8
- Barbell Curl3 × 10
- Back Squat4 × 10 @ 65%
- Romanian Deadlift4 × 10
- Leg Press3 × 12
- Leg Curl3 × 12
- Standing Calf Raise4 × 15
- Overhead Press4 × 10
- Lat Pulldown4 × 12
- DB Lateral Raise4 × 15
- Cable Row3 × 12
- Tricep Pushdown3 × 12
- Conventional Deadlift4 × 5 @ 80%
- Front Squat3 × 6
- Bulgarian Split Squat3 × 8/side
- Nordic Hamstring3 × 6
- Plank3 × 45s
- Incline Bench Press4 × 8
- Chin-up4 × 8
- DB Shoulder Press3 × 10
- Chest-Supported Row3 × 10
- Face Pull + Curl Superset3 × 15 each
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Build & Burn is built for a full commercial gym. Access to a variety of machines alongside barbell work expands exercise selection and drives better results.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Build & Burn applies the evidence-based hypertrophy principles Conall uses with Ulster Rugby Academy athletes during hypertrophy blocks. 15+ years across elite sport. MSc in Strength & Conditioning Science, currently completing a PhD at St Mary's University.
BEFORE YOU START.
START BUILD & BURN.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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