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The Optimize for Muscle Lab: How to Build 5 Pounds of Lean Muscle

Join me for a 90-minute masterclass

I’ll teach you exactly how to adjust your training, nutrition, and cardio so your body is positioned to grow muscle.

You’ll walk away knowing:

✔️The Muscle-Building Rep Blueprint
The specific rep ranges that most effectively stimulate hypertrophy and exactly when to use each for maximum growth.

✔️The High-Return Exercise Strategy
The key movements that create the greatest muscle-building stimulus for women (so you stop wasting sets on low-impact lifts).

✔️Your Weekly Volume Threshold
The minimum effective training volume required each week to truly trigger muscle growth — without overtraining or spinning your wheels.

✔️The Growth Nutrition Formula
How to structure calories and macronutrients to support lean muscle gain — including how much protein you actually need and how to time it for maximum anabolic support.

✔️Cardio Without Compromise
How to use cardio in a way that supports muscle growth instead of draining recovery, energy, and the very resources required to build.

✔️Live Q&A: Bring your current program, questions, or plateau, and we’ll troubleshoot it together.

What People Are Saying:

Holly’s approach helped me finally understand how to build muscle without second-guessing every workout

Client

These Labs always clarify exactly what I should focus on next.

Michelle