Muscle Building Workouts
Muscle building workouts section. If you goal is to gain weight, you're in the right place. All the workouts in this section are designed to build lean muscle mass. Each workout has diret links to our exercise database so you can see how to do the exercise using correct technique. You can also print the muscle building workouts out so you can take them to the gym.
If you have any questions or need some advice on any of these workouts head over to our forum. It's free to join and we have plenty of experienced members to help you out.
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Muscle Building Workouts
 Designed by:
Doug |
Dougs 4 Day Split Workout As requested by members on our forum we've added Doug Lawrenson's 4 day split muscle building workout to our database of workouts. This workout was designed by Doug and is aimed at muscle growth.
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 Designed by:
Doug |
The Giant Set Routine! Stuck in a plateau? Blast your muscles with this giant set routine! The routine hits each muscle group with 3 massive supersets, made up of 3 different exercises. This routine is short, intense and designed for pure muscle shock!
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 Designed by:
Damien |
Intermediate Muscle Building Workout Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Switch to this workout to shock your muscles.
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 Designed by:
tadolfi |
Intermediate 4 Day Split Workout This 4 day split was designed for someone who's been training for a while and wants to step up their training. The workout has a days on, one day off, one day on, one day off schedule.
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 Designed by:
Damien |
Dumbbell & Barbell Home Based Workout Dumbbell and barbell home based workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
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 Designed by:
Damien |
Compound Exercises Only Workout Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
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 Designed by:
AjRMS8600 |
4 Day Split Bodybuilding Split Routine This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. It's slightly different to other 4 day splits on this site in that legs (hams/glutes/quads) have been split up into 2 separate days.
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 Designed by:
Damien |
Dumbbell & Barbell Mass Workout Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
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 Designed by:
Shaun |
Shaun's 4 Day Muscle Building Split Routine A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from Muscle and Strength forum.
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 Designed by:
tadolfi |
Introduction To Bodybuilding Workout This is a beginner workout designed for absolute beginners to muscle building. It is a 3 day a week routine why works all the major muscle groups in 1 session.
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 Designed by:
Damien |
Advanced Bodybuilder Workout Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.
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 Designed by:
tadolfi |
Muscle Size, Shape & Definition Workout This workout routine is a 6-day split workout - Two Days On, 1 Day Off, Two Days On, 1 Day Off. The workout is aimed at muscle size, definition and tone. This workout was designed for advanced lifters.
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 Designed by:
Damien |
3 Day Hardcore Program This 3 day workout hits all major muscle groups over a 3 day period. The first day hits legs/back, second day hits chest/shoulders and the thrid day is dedicated to arms. Ideally you should use this workout on Mon-Wed-Fri.
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 Designed by:
M&S Admin |
10 Week Mass Building Program 10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises.
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