The official Damage/training/Wins loop with ordered qualitative steps, prerequisites and links to the assumptions-first planner.
Start here when this is the exact player task you searched for. The sections below turn the question into steps, checks, and next pages.
For +1 Muscle Evolution punching bag, use the quick answer first, then check whether the topic affects a code reward, event, item, unit, map, build, value, or upgrade path.