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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.
120 Comments
4.64151
Rating: 4.6 (53 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.
96 Comments
4.57576
Rating: 4.6 (66 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.
575 Comments
4.426605
Rating: 4.4 (218 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.
748 Comments
4.395895
Rating: 4.4 (341 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.
2,917 Comments
4.37996
Rating: 4.4 (1058 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!
2,519 Comments
4.36559
Rating: 4.4 (1023 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.
140 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.
937 Comments
4.360985
Rating: 4.4 (446 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.
437 Comments
4.34733
Rating: 4.3 (262 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
4.34483
Rating: 4.3 (58 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.
207 Comments
4.33721
Rating: 4.3 (172 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.
236 Comments
4.32934
Rating: 4.3 (167 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.
83 Comments
4.24176
Rating: 4.2 (91 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.
47 Comments
4.24074
Rating: 4.2 (54 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.
890 Comments
4.23817
Rating: 4.2 (655 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.
1,203 Comment
4.238095
Rating: 4.2 (924 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
4.23097
Rating: 4.2 (381 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.
300 Comments
4.206405
Rating: 4.2 (281 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.
1,239 Comment
4.203665
Rating: 4.2 (491 votes)