Josh England

Josh England
Quick Stats
Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next.

Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next.

Josh formally worked as the Web Content Manager at Muscle & Strength, striving to bring M&S readers the most important and relevant content possible.

Josh England's Content

3 Things Science Got Wrong About Body Part Training Splits
Have you abandoned the bro split because some scienced-based memes told you it wasn't optimal? Give this article a read and make your own choice.
34.2K Reads 10 Comments
How to Use Workout Routines You Find Online
This article weighs the pros and cons of following free workouts you may find online and provides a realistic perspective on how to use online workout routines.
7.5K Reads 0 Comments
Editor’s Picks: 7 Pieces of Equipment For Your Home Gym
Looking for a few pieces of workout equipment to keep at your house? Check out this list of practical workout equipment that's essential to beginner fitness!
9.2K Reads 0 Comments
Basketball Workouts: In-Season Workout Routine for Players
Improve your in-season basketball performance by maintaining all the athletic gains you made in the off-season using this 2 day full body workout.
79.5K Reads 2 Comments
4 Day Muscle Building Workout: PPL Split w/ V Taper Intensifier
Build lean muscle mass with this 4 day weekly workout routine. The workout is a unique split that combines a push, pull, legs workout with a V-taper day.
410.6K Reads 86 Comments
8 Week Beginner Workout for Women
If you're a woman and are interested in beginning a weight training workout routine, this 8 week beginner workout for women is the perfect workout for you!
373.7K Reads 25 Comments
Push/Pull Sample Planet Fitness Workout
In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
51.6K Reads 4 Comments
The Body Fat Beat Down: 10 Week Fat Loss Workout Routine
Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
161.7K Reads 12 Comments
Livin' Lean: 8 Week Kick-Starter Fat Loss Workout
Learn the correct nutritional and lifestyle habits you need to implement to lose body fat, then pair them with this 8 week workout and start "Livin' Lean"!
145.9K Reads 15 Comments
Swole Factory: 6 Week Athletic Lean Muscle Workout
Get both a jacked and athletic physique by performing this 6 week program. The program focuses on the muscles of the posterior chain to make you functional.
47.6K Reads 4 Comments
Workout Routine for Women: 5 Day Sample Women's Workout
This workout is perfect for any woman looking to shape her physique through resistance training and prioritizes building the muscles of the glutes and legs.
206.2K Reads 33 Comments
Men’s Physique Workout: Brandon Hendrickson Inspired Workout Routine
Train like Men's Physique Mr. Olympia Champion, Brandon Hendrickson, with this workout inspired by all of the workout videos we've created together!
198.1K Reads 21 Comments
A/B 2 Day Workout Routine for Busy People
Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program.
41.6K Reads 14 Comments
Women’s Workout Routine: 8 Week Sample Workout for Women
Build strength and grow your glutes with this 8 week women's workout routine designed with special attention to detail to help you accomplish both goals!
65.2K Reads 7 Comments
Muscle Mania: 10 Week Workout for Lean Gainz
Build lean muscle like an absolute maniac with this 10 week workout program. This 6 day upper/lower workout maximizes frequency and volume to give you results!
216.8K Reads 28 Comments
Body Fat Demolition: 8 Week Workout to Destroy Body Fat
Jumpstart your fat loss journey with a fat loss workout perfect for helping you maintain muscle and burn calories. This 8 week program is sure to help!
393.4K Reads 75 Comments
September Starter Workout: 4 Week Beginner Workout Routine
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
120.6K Reads 14 Comments
3 Day (At Home) Women's Workout Routine
Get in great workouts from the comfort of your own home with this 3 day full body at home workout program for women. Check it out and get started!
185.2K Reads 15 Comments
Mission Aesthetics: 10 Week Defined & Shredded Workout
The mission is simple: Get shredded and show off the physique you've always dreamed of. And with the Mission Aesthetics 10 week workout, we'll show you the way.
202.3K Reads 53 Comments
8x8 Workout: Lean Muscle Gainz Workout
Ramp up your muscle growth phase with a high volume approach. This 4 day split incorporates an 8x8 volume training approach to help you build muscle!
354.1K Reads 115 Comments
3 Day Full Body Beginner Kettlebell Workout
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
165.6K Reads 15 Comments
Upper/Lower (At Home) Kettlebell Workout
Kettlebell workouts can be a fun change of pace from your traditional free weight training. Learn how you can use the kettlebell in an upper/lower split.
67.8K Reads 11 Comments
The Best Muscle Building Workout for Natural Bodybuilders
Don't fall victim to workouts that have way too much unnecessary training volume. This workout program was written with natural bodybuilders in mind.
249K Reads 87 Comments
4 Week “V Cuts Abs” Workout Routine
This workout was designed to help you build that coveted "V-cut" midsection. It combines a lower abdominal focuses ab workout plan with an upper/lower split.
202.5K Reads 35 Comments
3 Day Full Body Workout for Busy People
Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins.
125.4K Reads 21 Comments
12 Week Total Fat Annihilation Workout Plan
Annihilate any unwanted fat with this total fat loss workout routine. This 4 day a week workout will maximize your fat loss efforts via advanced techniques.
328.4K Reads 140 Comments
Get Diced: 12 Week Fat Loss Workout Routine
Get absolutely diced with this 12 week fat loss workout routine where the number of sets and reps you perform are determined by the roll of the dice.
181.1K Reads 42 Comments
12 Week Push, Pull, Legs Workout for Women
This 12 week push, pull, legs workout was designed specifically for women looking to build lean muscle and lose unwanted fat. Read on to learn more!
739.1K Reads 130 Comments
10 Week Fat Torcher: Fat Burning Program
Torch any unwanted fat right off your body with this 10 week intense fat burning workout routine. This workout is an upper/lower style split with 3 leg days!
312.4K Reads 28 Comments
The Best Full Body Workout Routine for Women
Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more!
1.4M Reads 232 Comments
Muscular man flexing his biceps and posing in gym.
Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.
544.6K Reads 103 Comments
Brie Larson Inspired Workout: Train Like Captain Marvel
Build strength and confidence with this workout inspired by Brie Larson. The 4 day sample workout includes an upper day, lower day, and 2 full body days.
99.7K Reads 15 Comments
19 Must Read Articles to Help Your 2019 Fitness Goals
Lock down your 2019 goals and head into 2020 as the best version of yourself by reading and applying the fitness tips from these 19 must-read articles.
9K Reads 0 Comments
Muscle & Strength's 10 Most Downloaded Workout Routines of 2018
Get a good start on your 2019 New Year's Resolution by downloading one of the 10 most downloaded workout routines in 2018 on Muscle & Strength.
57.8K Reads 0 Comments
12 Week Ab Workout for Ab Definition & Core Strength
Combine flexion abdominal training with stability abdominal training to build a pair of abs that are not only defined, but also strong and sturdy as well!
210.7K Reads 22 Comments
Push/Pull/Legs (PPL) Workout Routine for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created a push/pull/legs workout split that's designed for the tall crowd.
96.7K Reads 12 Comments
Dumbbell Only Workout: 6 Day Dumbbell Workout Split
This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
3M Reads 644 Comments
Modified Strength Hypertrophy Upper Lower (S.H.U.L) Workout
Build both size and strength in this 4 day split that incorporates both strength training and hypertrophy training. It's truly the best of both worlds.
355.1K Reads 69 Comments
6 Day Push/Pull/Legs Planet Fitness Workout
In this edition of a series of Planet Fitness appropriate workouts, we provide a Push/Pull/Legs workout one could do with the equipment at Planet Fitness.
497.3K Reads 66 Comments
5 Day Body Part Split Planet Fitness Workout
In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
532K Reads 51 Comments
5 Day Dumbbell Only Workout
This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
8.8M Reads 1.6K Comments
4 Day Upper/Lower Planet Fitness Workout (Machine & Dumbbell Only)
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
490.7K Reads 74 Comments
M-F Workout Routine: 5 Day Body Part Split Workout
Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.
2.9M Reads 266 Comments
Planet Fitness Workout: 3 Day Full Body Machines & Dumbbells Only
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
1.3M Reads 177 Comments
4-5 Day Workout for Building Muscle & Strength
This workout is perfect for anyone coming off a long shredding phase and looking for a workout to help you build back some of the strength and muscle lost.
201.8K Reads 57 Comments
Upper/Lower Workout Routine for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created an upper/lower workout split that's designed for the tall crowd.
98.5K Reads 31 Comments
7 Articles to Help You Get Ripped This Summer
Actually achieve your fat loss goals this year by learning about each individual element of fat loss with this curated list of Muscle & Strength articles!
23.2K Reads 1 Comment
Paul Rudd Inspired Workout: Over 40 & Ripped Like Ant-Man
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
79.9K Reads 16 Comments
Adonis Creed Inspired Workout: Shred Fat Like a Contender
Train like Rocky Balboa's protege, Adonis Creed, with this workout program that mixes weight training & cardio for a balanced muscle building approach.
898.4K Reads 166 Comments
The Body Fat Blaster: 8 Weeks to a Ripped Physique
Blast fat with these workout, nutrition, and lifestyle recommendations. Commit to it all for the next 8 weeks and reap the benefits by the end of summer!
641.5K Reads 136 Comments


Evelyn Avila
Posted on: Sat, 02/12/2022 - 09:45

Hi I was interested in starting the full body best routine for women. My issue is that I am working from home and using dumbells. How can I adjust some of the exercises that require using gym equipment?
If I wanted to do a split workout in 4 days which one would you suggest?
I’m 61 in pretty good shape but have osteoporosis and would like to increase muscle mass and have definition.

M&S Team Badge
Posted on: Thu, 02/17/2022 - 18:40

Hi, Evelyn. Up at the top of the site, there is an Exercises section. Click that link, then choose whichever muscle group you need to find an exercise for. There are several that you can pick based on the equipment you have. Simply plug the movements you choose in place of the machine exercises in this program.

Vihar Sheth
Posted on: Fri, 04/23/2021 - 17:15

Hey there, thanks for 3 Day Full Body Dumbbell Workout. Couple of things:

1. I think the One Arm Dumbbell Press is listed incorrectly on Day 3 as it links to the One Arm Dumbbell Row. Is the Row the right exercise for this day?
2. My dumbbells aren't condusive to doing the Hamstring Curl. Any suggestions on how to replicate this exercise another way?
3. And finally, why are the last few exercises on each day listed at only 2 set of 8 vs 3 sets of 10? Is it okay to do 3 sets of 10 for those as well?



Posted on: Tue, 03/23/2021 - 11:55

Since I do other types of training(Martial Arts, Yoga)I believe this workout would give me the best bang without causing any over training issue.
Can I add in 10-15 minutes of cardio before or after doing the routine?

Posted on: Tue, 03/16/2021 - 15:25

I was following your program for lean bulk(4 day of workoit per week)
But the gyms wont be wroking in my xountry for 2 week( about 6 of workouts ill miss)
Can i ,when the gyms reopens , have 5 work day per week to get back thos missed workouta( i have planned, il neead about 5 week to achieve that). So basically i am asking can i go 5 times per week in gym and have 2 rest days?

M&S Team Badge
Posted on: Wed, 03/17/2021 - 10:38

Hey Nikola - yes you can

Posted on: Thu, 11/26/2020 - 07:07

hello Josh
kindly i am writing to you regarding your program
as mentioned there that ( Weight selection should be within a 7-8 RPE on most of the exercises listed. You want to finish each rep feeling as though you have 2-3 reps still left in the tank. )
yet there are some exercises with 8-12 reps would you mind telling me what shall we do here and is it to be increased set by set ? or week after week means the 3 sets will be with the same weight? and what about the range of 8 to 12 then?

M&S Team Badge
Posted on: Mon, 11/30/2020 - 09:25

Hey Amr - just responded to you over on that article!

Posted on: Mon, 08/17/2020 - 16:13

Hi Josh,

I just wanted to ask if this will be enough to achieve my goal.
Since the comment is quite long, I ve divided it into 2 main paragraphs: my info/goal and the training.


I am a 15 year old who is trying to get a tonned physique, with a six pack and overall muscle definition. Im 174cm and weigh 57.3kg (130ibs) and my body fat % sits in the 16-19% range (measured once by using a bioempedance weighing machine at a nutritionist when I weighed 58.8kgs. The result then was 19.8% body fat but I estimate that with my current weight the % lies between the values 16-19%, as there is some upper ab definition under correct lighting conditions aswell).


Since I dont want to either bulk or cut, I want to try to mantain my current weight whilst hopefully gaining muscle by using the 5 Day Dumbbell Workout Split. I will be also doing some ab workout (3 times a week) after strength training (5 times a week) as well as playing tennis for 1h twice a week. It will look something like this:

.Monday: Chest, Shoulder and Triceps Workout plus short lower ab workout
.Tuesday: Legs and Core plus tennis
.Wednesday: REST (just some upper ab exercises)
.Thursday: Back and Biceps plus tennis
.Friday: Legs and Core plus upper ab workout
.Saturday: Upper Body
.Sunday: Rest

Im a beginner lifter and my parents will only let me work with 1kg to 10.8kg dumbbells. I think I will start at 4kg and learn proper form and go up from there. Will the 4kg up to 10.8kg dumbbells be enough to build muscle and achieve my goal?

Since this is getting very long, I wont talk about nutrition in this post, but I will keep my calories at maintenance (2000 to 2200) and try to eat as much protein as possible.

Thanks for your time!

M&S Team Badge
Posted on: Tue, 08/18/2020 - 10:27

Hey Fred

If you're brand new to working out, I suggest starting with a full-body program. Here's a great example:

What you've got here would be a great program to progress into after 6-12 months of full-body training.

Posted on: Fri, 08/14/2020 - 04:46

I have a question and I want some advice from you.
I train at home and I have two adjustable dumbbells and almost 100kg of weight plates.
I can not up my photos so please see here:
They are slow while increasing weight. So can I train with them because you have dumbbell routines and I have been doing one routine.
Many thanks !

M&S Team Badge
Posted on: Fri, 08/14/2020 - 08:50

Hey Hoang

Those types of weights will work!

Posted on: Mon, 08/24/2020 - 05:23

Hi Yoshi !
Can I ask some more questions !
- How many percent of main weights for warm up sets? For example I have Dumbbell Bench Press 30kg, so how many warm up sets ? And how many percent of main weights?
- How many times for having break between 2 exercises ? ( I mean his dumbbell only workout )
Thanks !

Posted on: Tue, 08/25/2020 - 22:51

In his dumbbell workout, these are 4-5 exercises. Did I also have to warm up sets for each exercises ? How about warm up sets before main sets ? And how much times for resting between each exercises ? Thanks

Adam Fox
Posted on: Sat, 02/01/2020 - 04:36

I'm really lost between all these workouts. I started with 3 days dumbbell for 4 weeks so far because i dont have access to a gym right now, in a month i will, but i really dont know what to do next ? I need to lose more weight and build muscle. My goal is to get in your shape, connor murphy and jeff seid ( shallow i know). I need guidence if you please. draw the track and i will follow. Thanks.

Adam Fox
Posted on: Thu, 02/06/2020 - 08:41

In other words, I want a full body transformation in a 3,4 or a 5 month workout plan to committ to. I'm 86 kg and 1.78 m. Thanks Josh.

M&S Team Badge
Posted on: Thu, 02/06/2020 - 10:05

Hi Adam,

Personal trainers will often require payment for workout plans that require that amount of periodization. We have loads of free templates on the website you can choose from and I'm happy to answer any questions you have related to those templates.

Adam Fox
Posted on: Fri, 02/07/2020 - 08:17

I just wanted you to recommend one or two of those loads of free templates on the website you mentioned as you have way more knowledge than i do. I wanted nothing special. but it's ok nevermind, Thanks anyway.

Posted on: Wed, 01/15/2020 - 18:51

Hi Josh ,

What program you recommend for guys with long arms ? I am 5’11” with 6’4” arm span/wingspan . I finished the 3 day and 4 day dumbbell only program you created and I am really happy with the results . I would like to put more muscle mass and now I have an access to a gym, I like the upper/lower split and want to still have an option to use the dumbbell only program when I travel or workout at home .

M&S Team Badge
Posted on: Thu, 01/16/2020 - 15:49

Hi Mark,

With your longer arms, you might enjoy the workout templates I wrote for tall guys. Here's the upper/lower split:

Rob P
Posted on: Wed, 10/02/2019 - 12:28

Hi Josh, started the 12 Week Annihilation Program, outstanding to be back in training mode,... get caught up with my wife and her fitness comps. 49 and feeling strong. Question, could you estimate the calorie burn of each of the four Upper/Lower workouts? Want to track that with My Fitness Pal food plans. Thanks Josh, Rob

M&S Team Badge
Posted on: Wed, 10/02/2019 - 15:25

Hi Rob,

Tough to say. Myftinesspal should have an exercise field where you can enter your total workout duration under weight lifting and it'll guesstimate. However, I don't feel this accurate represents your caloric needs as you build lean body mass and increase your BMR.

Posted on: Mon, 07/15/2019 - 23:20

I have another question what kind of workouts can I do at home to get more lean because I don’t have access to a gym.

M&S Team Badge
Posted on: Tue, 07/16/2019 - 10:43

Hi Josh,

Everything you need to know can be read here:

Posted on: Mon, 07/15/2019 - 23:17

Hey I wanted to know what I have to eat and what supplements I need to get more lean. Thank you

M&S Team Badge
Posted on: Tue, 09/03/2019 - 13:30
Posted on: Thu, 05/09/2019 - 01:51

Hey Josh, my goal is to get lean and build muscle. I know what to eat. I know what supplements I will be taking. I used to go to the gym a lot but haven't in a couple years. I'm ready to get back to it however, my schedule will only allow me 4 days to go to the gym. Is there a workout I can do 4 days in a row to build lean muscle and get food results?

M&S Team Badge
Posted on: Thu, 05/09/2019 - 10:03

Hi Mike,

That's awesome dude! Welcome back to the gym-life! Personally, I'd recommend going through the starting from scratch trilogy. Check these out:

They'll help you coming off that layover. From there, you can really move into any program you feel best fits your lifestyle.

Hope this helps!