Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
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Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
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A highly effective and efficient system for building muscle that focuses of a limited number of sets performed to muscle failure.
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This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt "The Animal" Weidner.
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An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.
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HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.
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Pro bodybuilder RJ Perkins combines aspects of Layne Norton's PHAT, Wendler's 5/3/1 and Westside training into a muscle building system that packs a punch.
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Build a beastly body by alternating between intensity weeks and power weeks. Mr. North Carolina Joe Ohrablo presents his incredibly effective muscle building system.
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Are you stuck in a plateau? Do you want to increase your strength, size, and muscular definition? Send your body into an anabolic state.
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Female bodybuilder Stephanie Foley presents a brief but powerful chest workout for women that provides results!
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This 4 day split by Scrutiny from the Muscle & Strength forum is an effective muscle building workout that features an arm day sure to provide results.
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Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets.
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Stuck in a rut with your home (or gym) workout? This dumbbell only routine will get you on the fast track to muscle mass gains.
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This routine by Steve Shaw will help maximize muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
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This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
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Arnold Schwarzenegger idolized natural bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
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This 4 day split by natural bodybuilding champion Sean Sullivan relies heavily on 6x6 training to encourage rapid strength and muscle gains.
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A dumbbell only workout for home or the gym that will pack on muscle mass. This routine design by Frankoman from the M&S forum.
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This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
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Maximize muscle growth with progressive overload. In this 4 day split by Shaun, you will add more weight to the bar each weight on heavy lifts, and pack on muscle mass.
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This routine although designed for a person who’s body type is described as Ectomorph; it can be also be used by all body types as a change their current routine.
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An effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym, and want results, this is the routine for you.
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A higher volume 4 day split workout plan for those who want to gain muscle mass and/or gain weight. Workout was developed by Shaun from Muscle and Strength forum.
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A 5 day, muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
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A variation on the classic push, pull, legs split, working shoulders and back on the same day, and biceps with legs. This workout was designed by Troy (tadolfi).
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Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds!
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This upper/lower body split is designed for growth while avoiding overtraining. If you're an intermediate to advanced lifter, give this workout a shot!
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A 12 week full body beginners routine designed to get your body ready for an intense split routine.
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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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This basic beginner leg workout hits the quads, hamstrings, glutes and calf muscles. It is designed for beginners to weight training who want to build muscle and strength in their legs.
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This 8 week intense back workout uses variation and intensity techniques to really get some serious growth in your back muscles! There is a total of 4 weekly workouts that are cycled over 8 weeks. Use this workout to bust through a back plateau!
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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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Destroy your leg muscles with this 3 week cycle leg growth workout! This workout is not for the faint hearted, be prepared to train your legs hard! Workout incorporates squats, leg extensions, deadlifts, lunges, curls and more.
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Pack some serious size on your shoulders with this routine! This workout is a 3 week cycle, a different workout for each week. Includes shock techniques like drop sets and supersets. Traps are also trained.
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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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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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The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through that plateau. You can cycle this routine into your current weekly muscle building workout.
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This workout routine is a 5-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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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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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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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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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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This program tackles three of the five different types of workout programs that will hopefully keep your body growing in the right direction: Volume Dominant, Intensity Dominant, and Frequency Dominant or V.I.F for short. Each phase is 4 weeks long for a total of 12 weeks.
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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 third day is dedicated to arms. Ideally you should use this workout on Mon-Wed-Fri.
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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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This workout is designed to increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.
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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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New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises. With this workout you focus should be on your technique not the weight you're lifting.
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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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