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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

Dougs 4 Day Split Workout
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.
Type: Split Experience: Intermediate Days/Week: 4
The Giant Set Routine!
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!
Type: Split Experience: Advanced Days/Week: 3
Intermediate Muscle Building Workout
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.
Type: Split Experience: Intermediate Days/Week: 5
Intermediate 4 Day Split Workout
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.
Type: Split Experience: Intermediate Days/Week: 4
Dumbbell & Barbell Home Based Workout
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.
Type: Split Experience: Intermediate Days/Week: 3
Compound Exercises Only Workout
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.
Type: Split Experience: Intermediate Days/Week: 4
4 Day Split Bodybuilding Split Routine
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.
Type: Split Experience: Advanced Days/Week: 4
Dumbbell & Barbell Mass Workout
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.
Type: Split Experience: Intermediate Days/Week: 5
Shaun's 4 Day Muscle Building Split Routine
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.
Type: Split Experience: Intermediate Days/Week: 4
Introduction To Bodybuilding Workout
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.
Type: Fullbody Experience: Beginner Days/Week: 3
Advanced Bodybuilder Workout
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.
Type: Split Experience: Advanced Days/Week: 5
Muscle Size, Shape & Definition Workout
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.
Type: Split Experience: Advanced Days/Week: 5
3 Day Hardcore Program
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.
Type: Split Experience: Intermediate Days/Week: 3
10 Week Mass Building Program
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.
Type: Split Experience: Advanced Days/Week: 4

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