Sound Familiar?
You've been going to the gym. You're not completely inconsistent. But the muscle isn't coming - or it's coming so slowly you can't tell if anything is actually working.
You've tried different programs. You've read the articles. You've watched the videos. Everyone says something different and you're not sure who to trust.
You're not lazy. You're not broken. You're just missing a system.
That's what this is.
What is the 16-Week Muscle Project?
A 16-week online coaching program built around structured progression, evidence-based training, and a habit tracking system that makes your results visible from Week 1.
This isn't a generic program you download and follow alone. It's a fully coached experience with individual programming, weekly feedback, and a competitive edge that keeps you locked in for the full 16 weeks.
What's Included
Individualised Training Program
16 weeks of programming built for
your schedule, equipment, and
current level. Delivered via Trainerize -
your workouts, progressions, and
tracking all in one place.
Weekly Personal Check-ins
A detailed email every week reviewing
your results and giving specific
guidance on your training and nutrition
for the following week. Not generic
advice — feedback based on your
actual data.
Muscle Quest Access
My proprietary habit tracking
and XP system.
Track your training, nutrition, sleep, and
steps. Earn XP. Level up. Watch your progress become visible before the mirror shows it.
Progress Tracking Dashboard
Bodyweight trends, strength
benchmarks, and circumference
measurements all tracked in a shared
Google Sheet so your progress is
always visible and objective.
Discord Community
A private group with every participant
in your cohort. Ask questions, share
wins, and compete on the leaderboard.
Cash Prize Pool
All Entry fees add to the prize pool.
The participant who reaches the highest
level in muscle quest by Week 16 takes
the top prize.
Real Results.
No Filters.
This is what consistent, evidence-based training actually looks like. No steroids. No dramatic overnight transformations. Real, measurable progress — tracked precisely over time.
No photoshop - no posing - no manipulating lighting - real people - real results
Chris - 6 Years of Consistent Coaching
Lvl 1 - Lvl 78
Chris came to me as a classic hardgainer. Skinny, frustrated, going nowhere despite his best efforts. We built his foundation from scratch - structured programming, dialled nutrition, consistent progression.
Over 5-6 years, here's what changed:
Weight: +21.3kg (55.6kg → 76.9kg)
Chest: +12cm | Biceps: +5cm
Thighs: +13cm | Calves: +6cm
This is what happens when a hardgainer commits to a system.
And even after 6 years of serious training, the Muscle Project still moved the needle during the challenge - Shoulders +2cm, Biceps +1cm, Hips +1cm, Calves +1cm. If it works for someone already years deep, it can work for you.
Sara - 16-Week Body Recomposition
Lvl1 - Lvl 7
As an AFL player Sara's goal was a leaner, stronger physique. Over 16 weeks she lost fat while building muscle simultaneously - something most people don't realise is possible.
-
Weight: -900g | Waist: -2cm
-
Shoulders: +2cm | Chest: +3cm
-
Hips: +3.5cm | Thighs: +1cm
The scale barely moved. Her body composition changed completely
Sayand - 16-Week Body Recomposition
Lvl1 - Lvl 7
Same pattern. same system - build muscle - drop fat
Weight: -400g | Waist: -4.5cm
Shoulders: +0.5cm | Chest: +1cm
Biceps: +2cm | Thighs: +2cm
Is This For You?
✅ This is built for you if:
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You're naturally skinny and struggle to gain weight or muscle
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You've been training inconsistently or following random programs
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You're analytical — you want to understand why things work, not just be told what to do
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You feel out of place in typical gym culture
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You love gaming, anime, comics, or nerd culture — or you're just a detail-oriented person who responds to systems
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You're ready to commit to 16 weeks and actually find out what your body can do
❌ This is NOT for you if:
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You're looking for a quick fix or a dramatic 6-week transformation
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You're already an advanced lifter
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You're not willing to track your nutrition and training consistently
-
You want someone to hype you up rather than coach you properly
Who's Coaching You?
Jayden Damrow Exercise Scientist + Certified Nerd
I know exactly what it feels like to be the skinniest guy in the room. Because I was him.
I spent years frustrated, training hard but going nowhere. I looked the same year after year despite putting in the effort. I didn't need more motivation - I needed a system.
Once I understood the science and built the right structure around my training and nutrition, everything changed. What you see is the result of applying exactly what I now coach my clients through.
13 years later I've helped dozens of guys like me - analytical, frustrated, done with bro-science - make the same journey. The Muscle Project is everything I learned, packaged into a system that works for people like us.
I'm also a massive nerd - gaming, anime, comics, superheroes. My clients are usually a lot like me. Detail-oriented. Skeptical of hype. Fed up with advice that doesn't hold up to scrutiny.
This program exists because I wish it had existed when I was starting out.
Jayden Damrow | Exercise Science degree | 13 years coaching | Brisbane, Australia
Pricing
© Jayden Damrow