The Bruce World Method
How I built my physique in 10 weeks. Sleep, nutrition, training. Free.
Get the guideWhat's in the guide
01
What is this?
Who I am and what this guide gives you.
02
Before You Start
18+ only. Who this method is for, and who should skip it.
03
Getting Started
The 3 pillars ranked: sleep, nutrition, training. Required gear and apps.
04
Sleep
8–9 hours every night. Non-negotiable.
05
Nutrition
Aggressive cut or lean bulk. RMR-based calories, macro targets, full meal plans, creatine.
06
Training
6-day upper/lower/accessory split. Progressive overload. Every set and rep laid out.
Free tools built on the method
Try the calculators from the guide. No signup required.