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Featured Muscle Building Workouts
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4 Day Bodybuilding Split by Shaun
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.
80 Comments (31 votes)
Shaun's 30 Minute Workout Split Routine
A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
76 Comments (34 votes)
Troy's 3 Day Maintenance Workout
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).
45 Comments (17 votes)
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 the M & Strength forum.
324 Comments (197 votes)
12 Week Beginners Training Routine
A twelve week full body beginners routine designed to get your body ready for an intense split routine. Includes a detailed week by week plan.
601 Comments (215 votes)
Dave's Upper/ Lower Split (DULS)
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!
60 Comments (47 votes)
Shaun's 3 Day Muscle Building Split Workout
Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! It features a chest & biceps day as well as a legs & shoulders day.
1,192 Comment (420 votes)
The Giant Set Routine!
Stuck in a plateau? Blast your muscles with this giant set routine! The routine is short and intense, and hits each muscle group with 3 massive supersets.
183 Comments (46 votes)
Muscle Size, Shape & Definition Workout
This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.
156 Comments (78 votes)
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. Legs have been split up into 2 separate days.
77 Comments (81 votes)
Compound Exercises Only Workout
This workout uses only compound exercises. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
234 Comments (148 votes)
Dougs 4 Day Split Workout
This muscle building workout is a tried and tested M&S muscle building staple! This workout was developed by trainer and forum member Doug Lawrenson.
830 Comments (543 votes)
3 Day Hardcore Program
This 3 day workout hits all major muscle groups. The first day targets legs/back, second day is chest/shoulders and the last is dedicated to arm training.
154 Comments (69 votes)
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
193 Comments (98 votes)
Dumbbell & Barbell Mass Workout
Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
396 Comments (215 votes)
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.
275 Comments (106 votes)
Dave's V.I.F Mass Building Program
This program tackles 3 of the 5 different types of workouts that will hopefully keep your body growing in the right direction. Each phase is 4 weeks.
174 Comments (130 votes)
10 Week Mass Building Program
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
1,720 Comment (1233 votes)
Intermediate 4 Day Split Workout
Designed for someone who's been lifting for a while and wants to step up their training. The workout has a 2 days on, 1 day off, 1 day on, 1 day off schedule.
100 Comments (67 votes)
Introduction To Bodybuilding Workout
This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
107 Comments (44 votes)