In the second half of 2017, we began to work on adding free downloadable PDFs to every single one of our workout programs on Muscle & Strength.
2018 was our first full year of offering these PDFs on our workouts.
And you all seem to be taking full advantage of them as we can say we had millions of downloads this past year.
So, what better way to celebrate this past year than by sharing with you the top 10 most downloaded workout programs on Muscle & Strength?
Check out which of our programs were the most popular and give them a shot for yourself. They’ll likely help you accomplish that New Year’s resolution of yours.
10. Spring Shred: 8 Week Fat Loss Workout Plan
Kickstarting our list of the most downloaded workouts of 2018 is the Spring Shred 8 Week Fat Loss Plan. Having been downloaded 125,000 times in 2018, this program helped plenty of people get absolutely shredded this spring.
The Spring Shred isn’t just a seasonal workout program. Its design being one of the most advanced on the Muscle & Strength website, it can help anyone get in phenomenal shape at any time of year.
The program incorporates supersets, drop sets, rest pauses, forced reps, and holds to make you really push past your comfort zone.
If you’re an advanced trainee and looking for a program to help shred up this year, number 10 has you covered.
Try the Workout: Spring Shred - 8 Week Fat Loss Workout Plan
9. 10 Weeks to Shredded: Maximize Your Fat Loss with this Workout
Fat loss was clearly a popular goal in 2018 as is evident by the first two programs that made our top 10 downloads list.
The 10 Weeks to Shredded program comes in at number 9 with 125,500 downloads this past year.
It’s easy to see why too with the program's simplistic design. Included is a body part split optimize for maintaining the lean muscle you have, cardio to increase the number of calories you burn during the week, and a bonus day focused on lagging muscle groups to really hone in on the details of the physique.
Try the Workout: 10 Weeks to Shredded: Maximize Your Fat Loss with this Workout
8. 8 Week Full Body Workout Routine for Women
Women’s workout programs became increasingly popular on Muscle & Strength in 2018.
Which is awesome!!! Women who are into weight training should absolutely do so and we should continue to increase the number of women’s specific workouts available to be downloaded on Muscle & Strength.
This 8 Week Full Body Workout Routine for Women, with 130,000 PDF downloads in 2018, is a great starter program for any woman looking to begin weight training. It requires you to work out 3xs a week and utilizes compound exercises to get the most bang for your buck during the program’s duration.
Try the Workout: 8 Week Full Body Workout Routine for Women
7. Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
With how universally useful this workout program is, it’s no wonder it came in ranking as the 7th most downloaded program of 2018. This dumbbell only program is perfect for those working out at home, in limited gyms, or on the road.
As a result, it’s been downloaded about 130,900 times, narrowly being beaten out for the 6 spot by just 100 downloads.
This 3 day per week program follows a full body training split, uses nothing but dumbbells, and is perfect for beginners looking to build size and strength.
Try the Workout: Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
6. Lean Mass: 6 Week Workout Program to Build Lean Muscle
Coming in at number 6 is a 6 week program designed to help build lean muscle mass. Over the past year, this lean mass workout has become a fan favorite and gained nearly 131,000 PDF downloads to show for it.
The program is a simply designed “bro-split” that hits every muscle group just once per week. The goal is heavily focused on moderate-to-high rep ranges using a 2/0/2 rep tempo to increase time under tension of whatever muscle group you’re working that training day.
Try the Workout: Lean Mass - 6 Week Workout Program to Build Lean Muscle
5. Chris Hemsworth Inspired Workout Program: Train Like Thor
Chris Hemsworth had a big year. Likely because he plays a big character in the Marvel Universe. And to play the Norse God of Thunder, he had to get big himself.
And now you can get big like Chris by utilizing this popular workout program that was inspired by his physique transformation to play Thor in both the Thor saga and Avengers saga. Judging by the 139,000 downloads - people seem to really like the program!
The workout routine targets the muscles of the upper and lower body both 2xs per week. It also includes a 5th training day each week dedicated to building the arms Hemsworth has become famous for over the years.
It is an intermediate-advance workout, but for those who get inspired to train by their favorite heroes (guilty) - this program is for you.
Try the Workout: Chris Hemsworth Inspired Workout Program - Train Like Thor
4. Michael B. Jordan Inspired Workout: Train like Black Panther's Killmonger
Michael B. Jordan had a huge year in Hollywood this year between Black Panther and Creed II. And in doing so, he’s reached billions of people - inspiring millions of them to get fit due to his excellent conditioning in both movies.
In short - he’s goals… for pretty much every dude out there.
The workout that came in number 4 on this years list was a workout inspired by his look. We carefully develop the workout by looking into all of the training information that was public about MBJ. And you all downloaded it 159,000 times.
Again, if training like your idols is what motivates you to put in the work at the gym (again... guilty), then you might really enjoy this one. Give it a shot and accomplish your goals.
Try the Workout: Michael B. Jordan Inspired Workout - Train Like Killmonger
3. Muscle & Strength’s 12 Week Women’s Workout Program
The M&S signature 12 week women’s workout is relatively new to the website. And it clearly fulfilled a much-needed void in our workouts database.
Coming in at number 3, this workout has helped over one hundred thousand women reach their goals in 2018 with almost 175,000 workout pdfs being downloaded.
The design of the workout focuses on building stronger women, while also putting an emphasis on glute and leg development. Over a 5 day training week, you’ll hit the legs and glutes 3 times, and the upper body twice.
Try the Workout: Muscle & Strength’s 12 Week Women’s Workout Program
2. 10 Week Mass Building Program
Honestly, it was a close race between our two flagship programs. And I think the program that inevitably took the number one spot was purely based on a change in people’s goals in 2018.
Still, the 10 Week Mass Program saw plenty of downloads throughout 2018 (roughly 205,000 downloads throughout the year) and was the most downloaded workout program in some months.
10 Week Mass was one of the very first workout programs to ever be uploaded to M&S. And its popularity is clearly demonstrated in its 110k share count.
The program follows a traditional bro-split workout week. 4 different days, 4 different body parts and one goal in working each body part completely on its training day.
For those of you out there who love fat pumps and want to add mass - give this program a go.
Try the Workout: 10 Week Mass Building Program
1. 12 Week Fat Destroyer: Complete Fat Loss Workout Program
And coming in at numero uno with 251,000 downloaded PDFs….
…. The 12 Week Fat Destroyer Workout. The race was close but in the end the 12 Week Fat Destroyer program came out on top as the most downloaded workout on Muscle & Strength in 2018.
I believe this shows a real switch in the goals of people in general. Gone are the days of people seeking to become mass monsters. Nowadays, it’s more impressive to have a lean and well-maintained physique nearly year-round.
The 12 Week Fat Destroyer workout follows an upper/lower split style and also incorporates cardio to help you burn more calories during the day.
The program also comes with general dieting guidelines to help ensure you’re eating in a calorie deficit - making you more likely to reach your fat loss goals.
If you’re going into 2019 with fat loss goals in mind, this most downloaded winner of 2018 is exactly what you need to get going in the right direction.
Try the Workout: 12 Week Fat Destroyer - Complete Fat Loss Workout & Diet Program