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Strength Workouts

Welcome to the strength workouts main page. These strength workouts are designed to increase your strength and explosive power! Click on a workout below to view the full workout details including weekly workout plan, exercise instruction videos, tips on maximizing the workout and workout notes.

We add new workouts to this section regularly, so make sure you bookmark this page and check back for updates.

Need some more info and advice on workouts? The Muscle and Strength members have got your back! Ask one of our experienced members over at the M&S Forum.

Bill Starr 5x5 Linear Version For Intermediate Lifters
M&S Writers
4.272725
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains and increase the core lifts.
47 comments
Jeremy's 6 Day Hardcore Strength Workout
Jeremy Wood
4.363635
Hardcore! This is a hardcore strength building workout that has you in the gym 6 days a week, and focuses on basic strength building lifts.
51 comments
Power Muscle Burn 5 Day Powerbuilding Split
Steve Shaw
4.52545
Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets.
1,663 comments
Kelso's Bench Press Training
M&S Writers
4.333335
In the middle of a bench press stall? Powerlifting coach and author Paul Kelso has some suggestions of how to boost your bench total.
43 comments
Rippetoe Wichita Falls Novice Program
Steve Shaw
3.957445
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.
168 comments
Steve's Density And Strength 4 Day Split
Steve Shaw
4.594205
This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
386 comments
A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine
M&S Writers
4.47059
Jim Wendler's 5/3/1 powerlifting system is rapidly growing in popularity, and with good reason. It works! Wendler's has you training 3-4 days per week on a rotating wave system, with cycles lasting a total of 4-6 weeks.
176 comments
EKnight's Modified Westside Barbell Strength Workout
Eric Knight
4.375
Eric Knight's modified Westside Barbell workout is beginner friendly and allows for progress without chains and bands. The program is 4 days per week, 2 heavy days and 2 light days with speed work involved.
68 comments
Compound Exercises Only Workout
M&S Writers
4.01869
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.
155 comments
100% Powerlifting Workout
M&S Writers
3.92
The 100% powerlifting workout. This workout is specifically designed for guy competing in powerlifting competitions. This doesn't mean you can't use it, this workout is great for increasing your strength.
138 comments
Dougs 4 Day Split Maximum Strength Workout
Doug Lawrenson
4.51724
If you are looking to a pure strength training routine, then this routine is for you. Doug Lawrenson has designed this strength program to increase your strength is the shortest time possible.
74 comments
Football Strength Workout
M&S Writers
4.009175
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.
252 comments
Off-Season Baseball Strength Workout
M&S Writers
4.03509
This workout is designed to increase your strength (especially upper body strength) in the baseball off-season. The workout is a full body workout hitting all major muscle groups every workout, 3 times per week.
140 comments

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