Scientifically speaking, “lean bulking” is the optimal way to gradually and consistently build that muscle on your frame without putting on excess fat - and is exactly what this program focuses on.
Now properly implementing a lean bulk is primarily going to be done through your nutrition plan and your weights routine. But the crucial part with your lean bulk is that you:
1) Add muscle mass in the right places,
2) Consistently get stronger in the gym.
And one of the way's you're going to continually build that strength and size is by sticking to the same SIMPLE evidence-based training routine for an extended period of time. I know that may sound crazy and counter intuitive, but that's where most people go wrong in the gym.
You can't expect results if you're constantly changing up your lifts. In fact, if adding strength, and muscle mass are your primary objectives (which they are), then a basic set of key lifts which you're continually progressing on every week is one of the big things which will will enable you to set up the right conditions for hitting those strength and size goals continually.
Take a look at this 2010 meta-analysis for example. The study concluded that there’s 3 main mechanisms of muscle growth, with 1 of them, mechanical tension, being THE main driver of muscle growth. And how do we maximize mechanical tension? Well as stated by the researchers:
"You do so by consistently getting stronger in your key lifts rather than changing things up all the time."
That's exactly what this program is about: prioritizing 6 evidence-based key lifts to gradually progress on that— along with the right nutrition plan—will enable you to hit those strength goals, and will bring about that extra muscle mass you're after.
And when you put that theory into action, here's what happens: