Ben Pakulski’s MI40 Foundation Review

Workout designed by Ben Pakulski

Do you look up to professional bodybuilders and envy their physiques? If so, you may be thinking that their lifestyle creates impossible standards that the average man is incapable of achieving. According to Ben Pakulski’s MI40 program, you are totally wrong. Anyone can build muscle like the pros with a good dose of determination.

It does not matter your current state of health, MI40 will give you the body makeover of a lifetime. After all, where there is a will there is a way.

  • Duration: 3-12 weeks
  • Frequency: 5+ times per week
  • Total Cost:     
  •   Money Back Guarantee

Workout Program Achievements
Top 3 Achievements for Ben Pakulski’s MI40 Foundation

Fitness Goals:
  • Building Muscle
  • Fat Burning
  • Body Transformation
  • Gain Strength

Introducing the Ben Pakulski’s MI40 Foundation by Ben Pakulski

“MI” stands for Mass Intelligence and aims to build muscle in the smartest, fastest way possible in just 40 days.

The regime is intense and not for the faint of heart or mind. Lazy men need not apply. Using a combination of strength and cardio workouts as well as a nutritional program, it will be hard not to see results.

You are promised “the most incredible physique of your life” if you are ready to commit. Here we will be breaking down the MI40 Foundation program to see if it is the perfect fitness fit for you.

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Build muscles “smarter”
With Ben Pakulski’s MI40 Foundation

Program Duration

  • 3-12 weeks

Who is the brains behind this beast of a program? Meet Ben Pakulski.

Growing up among an overweight, unmotivated family, Ben found himself also struggling with weight. At the young age of sixteen, he decided to make a change and started lifting weights. He wanted to become stronger and look stronger, not only for his health, but as any teenager, to attract some attention. This project eventually evolved into a career.

Pakulski fell in love with bodybuilding, which caused him to pursue studies in biomechanics and kinesiology in college.

He now holds an Honors Kinesiology Degree, is a Certified Strength Training Specialist, Muscle Activation Technique Specialist, and is certified by ACE. Most notably, he was named one of the top 15 bodybuilders in the world. All of these attributes make Ben Pakulski a true expert in his field. He asks you to trust him and trust yourself on this journey and believes that you can make these changes just as he once did. In less than two months, you will surely be singing the praises of MI40.

The complete MI40 foundation will take a total of 40 days to complete. Broken down, this translates into just under six weeks or about a month and a half. Pakulski has designed this method to be intensive for your entire body, both physically and nutritionally.

No matter what your skill level, beginner through advanced, users will need to push through and complete the program in the same amount of time. This may be difficult for those who are new to the fundamentals of bodybuilding, but Ben urges you to put mind over matter and think of the end result. 40 days is a very small commitment when it comes to an entire lifetime of health.


  • Website

Digitally available programs are becoming more and more popular within the fitness world and MI40 is keeping up with the trend. When you officially purchase the MI40 Foundation, you will receive access to your own online portal via

Once you log in, you will be able to download the entirety of the program to the device of your choice via PDFs and videos. These include the main program materials and training videos that assist you with exercise form. You also have the option to simply view them online.

Also in the portal, you will find links to the MI40 online support community and a handful of bonus material, including the Bonus Arms Workout.

Find out what “MI” is
And how it can help

Gender Focus – Male

While the program does mention that anyone can participate, Pakulski seems to really be gearing MI40 towards the male population. Being that he has such a background with his own personal growth in bodybuilding,

Ben’s perspective is clearly male-centered. Even the photos included within the Exercise Guide are predominantly male, featuring only a single female on one exercise.

The main ideas of MI40 can definitely be applied to either sex, but it is the men that will ultimately be drawn to Pakulski’s style. In the end, men will certainly be motivated and inspired by a fellow man that went through the same physical transformation they are about to complete.

Age Group

  • => 20 years but
  • => 30 years but
  • => 40 years but

MI40 Foundation is one of the few workout regimes that actually discusses age when it comes to working out.

Most programs do not even try to approach the subject, so it is refreshing that Ben Pakulski acknowledges that there is, in fact, an age minimum.

Anyone age fifteen or younger should not use MI40. This is because muscles are still in development and to work out at this intensity would be detrimental to proper growth. Therefore, anyone age sixteen and over is welcome to take the challenge.

It is another case of mind over matter. If you are able to mentally prepare and engage fully in MI40, you will be successful. A plus for older generations, weight training actually helps joint function and decreases inflammation.

Body Type (BMI) Fit

  • Under-Weight (Body Mass Index
  • Normal-Weight (Body Mass Index 18.5 to 24.9)
  • Over-Weight (Body Mass Index 25 to 29.9)

Coming from a family classified as obese, Ben is fully aware of the struggles those face of all shapes and sizes. Looking at a classic Body Mass Index (BMI) chart, you will be able to get a general idea of where you stand from day one. BMI is a calculation of your height and weight ratio that then sorts you into four categories: Underweight, Normal, Overweight, and Obese.

There are an unlimited number of charts and online calculators to help you determine where you stand. Please keep in mind, however, that these are generalizations and do not take into consideration body composition.

In other words, what your weight is made up of is more important than the number itself. You want to aim for more lean muscle than fat. An interesting fact, especially in the world of bodybuilding, is that even though bodybuilders are solid muscle, they are often considered obese by the generic BMI chart.

Exercise Type(s)

  • Weights
  • Cardio

The MI40 foundation program is based on weight training and cardio work. It is focused on four main overall ideas to help you achieve the greatest results in the shortest amount of time.

Time Under Tension (TUT) – This method forces your body to actually control a weight. Too often, you will see men at the gym quickly throwing around a weight. This does not do much for strength or muscle stamina. The correct way to lift a weight involves TUT, which is the maximum amount of time your muscle needs to spend with a load to maximize growth. Ben states that this is between 40-70 seconds. During the program he gives you a specific timing pattern to follow to make sure you are using TUT correctly.

Neurological Overload – Ben will explain this idea in full, but to generalize, neurological overload is essentially tricking your muscles into believing they can contract and hold a muscle longer. This creates new neurological pathways, allowing more muscles to engage at once, helping you to lift a weight.

Range of Motion (ROM) – This is a measure of how long it takes you to get from point A to point B during one exercise movement. It is incredibly important that you know what your range of motion is, as everyone’s body is different from the next. Studying the exercise manual will help you discover your proper range of motion and allow your muscles their full growth potential.

Muscular Torque –  Torque equals tension. The more tension, the more your muscles are able to grow.

Pakulski teaches you the correct way to work with weights, which is oftentimes overlooked with a bodybuilding program. There are many men who walk into a gym and assume that lifting the most weight will result in the biggest results. This is not the case. In fact, it is the way in which you use the weights, not the weight itself, that is key in a total body transformation.


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Fitness Goals

  • Building Muscle

  • Fat Burning

  • Body Transformation

  • Gain Strength

MI40 is a program meant to give you a quick boost towards some major fitness goals.

Following the program, you will absolutely see a gain in your strength and muscle mass. Fat will burn right off as there is no room for a plateau during these jam-packed forty days. You can expect a complete body transformation here, promising to beef you up and see deep cuts within your muscle tone.

Looking for those killer abs that have been hiding for a few years? They will hide no more! A strong core means those muscles will pop, especially when paired with the nutrition program. As they say, abs are made in the kitchen!

A total body overhaul is the prescription from MI40 and you will not be disappointed in the results. The methodology that Pakulski uses to guide you almost outsmarts your body into achieving this mind-boggling goal. The routine has you working to your max in the most time-effective method, which results in your muscles and metabolism getting kickstarted in a way that quickly shows off the results.

Single Vs Group

  • Alone
  • With a buddy

Due to the nature of the exercises in MI40, it is recommended that you work out with a friend or at least a competent spotter.

When working out with heavy equipment, especially with increasingly heavier weights, it is helpful to have someone by your side who can keep an eye on your form as well as handling extra weight.

The job of a spotter is to make sure the action of lifting the weight is done safely. This person also keeps their hands hovering close by to catch a weight or barbell that may slip from the lifter’s grip.

Workout Location

  • Offered at Gym/Fitness Studio only

Unless you are lucky enough to have a full home-gym, you will need to have access to a fitness facility to complete the MI40 Foundation. Gyms should have the widest variety of equipment for you to use. The key will be to time your workouts to properly move from exercise to exercise without losing time.

Generally, other gym buffs are aware of the flow needed for training and will not hog a machine for too long. If you are a beginner and have never used large equipment, you may be a little nervous.

Luckily, located in your online portal are training videos and an exercise guide that walk you through “how to complete” each exercise with proper form. Pakulski wants to make sure that novice and professionals alike can move forward in the program with confidence.

First time using gym equipment
Don’t worry, the manual will guide you through it

Workout Equipment

  • Yes - equipment that needs set up and not portable

You will be using some pretty heavy duty equipment when it comes to MI40. A novice may be a little taken aback, but through the provided Exercise Guide and Training Videos, you will be walked through how each piece of equipment works.

The exercises will use equipment such as barbells and dumbbells, as well as cables, ropes, and various machines. These are definitely not home-friendly exercises and will most certainly require a trip to the gym.

Accessories (not required)


  • 5+ times per week

Forty is the magic number, after all. Over forty days, workouts are separated into forty minute bouts, five days per week, two times per day.

Keep in mind that forty minutes takes into consideration the lifting portion only. Any other warm-up or cool-down sessions are not included. Because you will ideally be working out twice per day, it is recommended that you take four to six hours between sessions to rest your muscles. To see max results, follow this routine as is.

There are bonus workouts included, but if you are new to this type of exercise, start at the most basic level. After you have finished MI40, Ben suggests taking at least three to four days off completely before starting to train again.

If you have 40 minutes
Results will be noticeable


  • Follow required program regime strictly to get results

Discipline. Discipline. Discipline. As with most programs, you will only get 100% if you give 100%.

MI40 is no different.

Especially when it comes to programs that involve building major muscle mass in a short period of time, you do not want to take short cuts. Any type of drifting from the program path can set you back from achieving your goals during the forty days.

The regime is strict, but remember that it is only for about a month and a half. Ben even reminds you that because of its intensity, this plan is not something you should be following year-round.


For many, just hearing about the intensity of MI40 may deter them from jumping in.

If it is your first time your weights may start lower as you build muscle, but you will see them increasing in no time. For the seasoned bodybuilder, you are offered a handful of advanced modifications along the way for added challenge.

No matter your level, you will get some great results throughout the program.

Remember that you must work at your own level. It does not help your progress to jump into weights that are too heavy. This could lead to injury and ultimately hold you back from your goals. Always listen to your body.

Optimal Diet Options

  • Diet changes required: Yes

When purchasing MI40, one of your first downloads will be the Mass Consumption Nutrition Manual. This is a 60-page guide to your optimal nutrition standards while using the program.

Pukalski starts with “10 simple rules to master your body”, which include: eating protein every 2-3 hours, how to time your nutrient consumption, and eating fats and proteins for breakfast. Each of these MI40 commandments is broken down into complete explanations.

For example, the reasoning behind eating fats and proteins for breakfast is because it has shown to be beneficial to metabolic flexibility. In other words, it allows your body to burn nutrients the right way at the right time. Carbohydrates are better consumed after a workout, so they will immediately be burned for fuel.

As far as WHAT to eat, Ben leaves the plan a little open-ended. He does lay out a schedule for you, rotating through six meals each day. The meal plan, or “Daily Eating Schedule” is broken down into four different types:

  • If You Work Out in the Afternoon
  • If You Work Out in the Morning
  • If You Work Out in the Evening
  • On Non-Training Days

This schedule does not come with recipes for each meal. On each plan, you are told a food combination such as PROTEIN + FATS + VEGGIES and it is up to you to fill in the blanks with some of the suggested foods.

If you are new to breaking down your meals in this way, you are provided with descriptions and overall suggestions for each category. You are also given a formula for calculating how many calories to consume day to day in order to gain muscle and maintain or lose body fat. This number will change slightly depending if it is a training or a non-training day.

This Nutrition Manual seems very complicated at first glance, but that is only because Pukalski is giving you a ton of information within these sixty pages. Once you break it down into the appropriate calories and daily schedule, it will seem less cumbersome. This is one that you will definitely want to make a chart for to help guide you to the end.


  • Supplements Required: Yes

MI40 is a bodybuilding program and Pukalski is quick to address and acknowledge the use of steroids in the bodybuilding culture. He does not take either side and assures MI40 users that regardless of your stance on steroids, the program will work for you.

Aside from the hearty whole foods of the Nutrition Manual, MI40 also comes with a complete 17-page Supplement Guide. These are here to keep your body functioning at its maximum level.

Ben separates these into what he calls the Stack Protocol, meaning these recommended supplements have been separated into groups that optimize performance when taken at the same time. These “perfect” stacks include:

  • Pre-Workout Supplement Stack
  • Muscle-Building Supplement Stack
  • Overall Health and Well-Being
  • Blood Sugar Control Fat Loss Stack
  • Insulin Sensitivity
  • Cortisol Blockers

Count these up and there are roughly thirty supplements to sift through.

Supplement are not by any means required for those who choose to follow this regime, but they will be very beneficial throughout the duration. MI40 is meant to get you results as fast as possible and that is what these supplements aim to do when paired with the intense workouts. Please note that steroids are NOT listed amongst the supplement list.

Supplement Brand

  • Supplements Brands Recommended: Yes

All of the supplements suggested are linked to specific stores. You are provided with separate links if you are in North America versus Europe.

These are the only two locations listed, but you are able to see the specific brands. Pukalski guarantees quality from these suppliers as he uses them in his personal life.

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Workout Program Support

The support system for MI40 does not disappoint. When you receive access to the program website, you are also linked to the MI40 Nation Forum, where you are able to browse through various topics and user feedback. If you have something to contribute, including new questions, you are able to post here and can even subscribe to updates. The forum seems to be quite popular, with the most recent updates made just a few days ago.

On the social media front, you are able to join the MI40-Nation Facebook page. This page boasts just under 22,000 members and is considered a “closed group”.

In order to join the group, just search for MI40-Nation and click the “Join Group” button. Generally, closed groups are very focused to the consumer and are closely monitored. With so many members, you are sure to get some valuable insight from fellow users. Also on Facebook you will find a few other pages created by fans and individual fitness facilities that have adopted the MI40 training methods.

If you still have questions or comments after visiting the MI40 Nation Forum or Facebook page, you will find a direct support link within your online membership portal. Send the team a message and they will respond with the help you need.

User Testimonials

If you are considering MI40, your goal is to become bigger and leaner in a very short amount of time.

Men and women who have used this program will ideally see results in just forty days. Visiting the program’s website, you will see a handful of before and after photos. These photos are mainly of men who clearly have already been working out and had some muscle definition to begin with. The one female transformation is more impressive.

“I have never once regretted paying for the MI40 programs or camps because it’s a hell of a lot cheaper than paying medical bills to fix injuries, or paying for a casket…Pride is probably the #1 reason that people do not see the results they desire. They’re just too damn proud to admit that what they’re doing is wrong, or that their training is inadequate for their goals. Admitting to myself that I needed to find help was the greatest decision to date.”
-Stephen Powers

“Training with Ben is not only an education in bodybuilding, but a holistic learning experience, as he focuses on every aspect of the sport. His health and wellness-centered approach is refreshing and he can ALWAYS explain the “why” behind every instruction. The gains I’ve experienced have been phenomenal, I’ve never looked and felt better!”
-Emily Chomyshyn


Other User Testimonials

The seemingly overwhelming response to MI40 is a positive one. On the non-vendor front, there are dozens of user reviews for MI40 to look through. One user even documented his forty-day experience, giving true reactions along the way. In the end, he said:

“I had a freaking blast over the past 40 days! Really learned to work the muscles in a completely different way. Proved to myself that yes heavy weights are important, but what is more important is TENSION. All I can say is wow! 6 weeks and some EXTREME changes. Overall I am extremely impressed and happy with the results.”
-Steven, NY

Workout Phases Overview

Now that we have looked at some of the other aspects of the program, it is time to look at the MI40 workout itself.

Over 40 days, you will be building some major muscle, and leaning out to really show some chiseled form. To access the full workout plan, you will download the Printable Workout Sheets, which can be taken with you to the gym or downloaded onto your phone for ease of travel.

This download is 51 pages long and starts with a lesson in the terminology you will see throughout your workouts. These will be straightforward to experienced gym-goers, but provide a nice explanation to someone that is just beginning their fitness journey.

Following the terminology you will find Ben Pukalski’s Weight Training Instructions, which sets you up for what you will see in the pages to come. These instructions include things like:

  • 40 second rest periods between sets
  • Complete a thorough cardio warm-up before any weight workout
  • Perform one physical rehearsal set of each exercise before adding weight

Next up is your cardio chart, which pinpoints exactly what type of cardio to perform and when. You will be completing a cardio workout three times per week minimum. These workouts are 20-minutes long and are based on high intensity interval training (HIIT).

Abs and calves are in line after your cardio chart. You are able to select three abdominal exercises from the provided guide and videos and repeat them until you are fatigued, for about ten minutes. For calves, you are given a specific routine that will take another ten minutes. Throughout MI40, you will alternate working abs or calves each day along with your regular workout.

Pakulski provides you with an excellent calendar to keep track of all of your workouts and the appropriate schedule for each bodypart.

Monday – OFF
Tuesday – Chest/Front & Side Delts

Wednesday – Deadlift/Intense Back

Thursday – Legs

Friday – OFF
Saturday – Delts/Arms
Sunday – AM: Sunday Squat, Optional PM: Hypertrophy Back

The very first day of training is considered your “Weight Testing Day”. On this day you will test weights to find the appropriate starting weight for your program and set yourself up for maximum success.

A chart is provided to track this information as well as track all of the exercises throughout the forty days. You will see between 5 and 10 exercises each day. Because of how the program is set up, and the rhythm at which you are taught to lift, Ben advises that you may not be able to lift as heavy as you may be used to.

“This means leaving your ego at the door and lifting the appropriate weight to hit your targets and optimize your physique transformation.”

There are 6 phases during MI40 that help you to dig deep into your muscles and reach your full potential. The phases build on each other, so you will add skills as your progress each week.

Phase 1 – Indoctrination of Precision Execution
This phase happens during the first week of MI40, focusing on really squeezing your muscles to the max with each contraction. The goal is to get the largest contraction while still upholding proper form.

Phase 2 – End-Range Time Under Tension
The focus here in week two is to squeeze the muscles as much as you can while in an isometric hold at the extended end of your range of motion. It is noted that this will really amp up your progress.

Phase 3 – Accumulation
This is where the last two phases are combined into a complete set of contracting to the max at the extreme end of your range of motion with perfect form and posture.

Phase 4 – Lactic Intensity
That burn you feel within a muscle as you work out is your lactic acid. The more lactic acid you produce, the higher amounts of growth hormone your body will produce, leading to more muscle gains. This equals less body fat. Week four brings it up a notch with more time spent under tension on each exercise.

Phase 5 – Pause and Prime
Since the workouts will have gotten quite extreme by this point, Ben drops the intensity down to week one level and has you focus on the basics again.

Phase 6 – Every Last Fiber
This is where you will work out full-force, using every technique learned over the course of the program.

MI40 is a beast of a program and is not for the weak-hearted. For forty days you will have to push your body to its limits, but this will yield the greatest reward. Once finished, it is recommended to rest at least a few days before starting to work out again. Even the biggest muscles need a rest.


Money Back Guarantee

  • Money back guarantee available: Yes

All of the components to the MI40 Foundation program total $127. However, like most workout programs on the market, you will never pay full price. This workout is no different, coming in at $77, which includes:

  • Nutrition Guide
  • Training Manual
  • Supplement Guide
  • Exercise Guide
  • Printable Workout Sheets
  • Training Videos
  • Access to the MI40 Community
  • Bonus Audio Interrogation
  • Bonus Arms Workout

You can try MI40 risk free as there is a 100% Money Back Guarantee. You have sixty days to claim this offer, so be sure to start as soon as you make your purchase. If you do not see results or simply do not like the program, you will be refunded.

Investing in Diet and Supplements

This is a lot of supplements for a newbie and may be more familiar to a seasoned bodybuilder. Because there are so many to consume, they are quick to take over your wallet.

Luckily, you are provided with a list called “Muscle-Building on a Budget”, that allows you to see the bare essentials that Pukalski deems the most important of them all.

Monthly Subscription Program

  • Has Monthly Subscription Program: No


At the completion of the MI40 Foundation program, many have seen around ten pounds of muscle gain and it is not hard to see why. A person who works out and follows a nutrition guide this intensely for forty days will absolutely, without a doubt, see results. For those still on the fence, we will take a look at the facts.


  • Program created by a true fitness professional, who is not only highly educated, but is a bodybuilder himself.
  • Educational, detailed content about how and why the methods work.
  • Full exercise guide with a calendar and videos on correct form.
  • Encourages proper form on each and every exercise.
  • Has a method for timing each exercise.
  • Full nutritional guide.
  • Complete supplement guide.
  • Access to user forums.


  • Price is higher than some other programs on the market.
  • Requires access to a full gym.
  • Supplements can be pricey.

The pros added on to the large amount of positive online reviews place MI40 Foundation at the top of the game. The program may cost a little extra, but with guaranteed results, you are taking little risk with the investments.

Overall, MI40 is a winner. For those who are looking for a total body transformation in a mere forty days, look no further. Ben Pakulski’s knowledge and drive to help you live and look better will surely motivate you in ways you never thought possible.

Take the leap! MI40 is here to stay.

Ready for an intensive workout
This one will push you to the limit

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