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18 Week Chin Up & Dip Program
18 Week Chin Up & Dip Program For An Impressive Upper Body
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
135 Comments
4.657145
Rating: 4.7 (70 votes)
Rest Pause RP-21 Muscle Building Workout System
4 Day Rest Pause RP-21 Muscle Building Workout System
RP-21 rest pause training helps you to increase muscle size and aesthetics. This 4 day upper/lower workout split focuses on big compound movements with no fluff.
97 Comments
4.609755
Rating: 4.6 (82 votes)
Steve's Density And Strength 4 Day Split
Steve's Density And Strength 4 Day Split
This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
579 Comments
4.43182
Rating: 4.4 (220 votes)
Doug's Mass Building Routine for Ectomorphs
Doug's Mass Building Routine for Ectomorphs
Althought this routine is 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 workout.
755 Comments
4.389685
Rating: 4.4 (349 votes)
4 Day Power Muscle Burn Workout Split!
4 Day Power Muscle Burn Workout Split
This building workout by Steve Shaw is designed to maximize Progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
2,931 Comments
4.378255
Rating: 4.4 (1076 votes)
PHD 4 - RJ Perkin's Power Hyper Deload Training
PHD 4 - RJ Perkin's Power Hyper Deload Training
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.
141 Comments
4.363635
Rating: 4.4 (55 votes)
Frankoman's Dumbbell Only Split
Frankoman's Dumbbell Only Split
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.
943 Comments
4.361235
Rating: 4.4 (454 votes)
Power Muscle Burn 5 Day Powerbuilding Split
Power Muscle Burn 5 Day Powerbuilding Split
Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. You have been warned!
2,537 Comments
4.360385
Rating: 4.4 (1035 votes)
Joe Ohrablo's Non-Linear Periodization
Joe Ohrablo's Non-Linear Periodization
Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
70 Comments
4.35294
Rating: 4.4 (51 votes)
Dumbbell & Barbell Mass Workout
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.
438 Comments
4.33962
Rating: 4.3 (265 votes)
Bulldozer Training 4 Day Workout Split
Bulldozer Training 4 Day Workout Split
4 day Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Workouts are shorter but more intense.
189 Comments
4.33871
Rating: 4.3 (62 votes)
PHUL Workout Routine For Size And Strength
Power Hypertrophy Upper Lower (P.H.U.L.) Workout
Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
241 Comments
4.337145
Rating: 4.3 (175 votes)
Dave's V.I.F Mass Building Program
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.
208 Comments
4.325715
Rating: 4.3 (175 votes)
Muscle & Strength Full Body Workout Routine
Muscle & Strength Full Body Workout Routine
This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
48 Comments
4.2807
Rating: 4.3 (57 votes)
4 Day Split Bodybuilding Split Routine
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.
85 Comments
4.24176
Rating: 4.2 (91 votes)
HIML-4 Maximum Muscle Building Workout System
HIML-4 Maximum Muscle Building Workout System
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.
1,207 Comment
4.239315
Rating: 4.2 (936 votes)
Dougs 4 Day Split Workout
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.
891 Comments
4.236005
Rating: 4.2 (661 votes)
Scrutiny's 4 Day Muscle Building Split
Scrutiny's 4 Day Muscle Building Split
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.
672 Comments
4.234375
Rating: 4.2 (384 votes)
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting it's effectiveness.
322 Comments
4.218955
Rating: 4.2 (306 votes)
Shaun's 3 Day Muscle Building Split Workout
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.
1,244 Comment
4.180555
Rating: 4.2 (504 votes)