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.
31.2K Reads
10 Comments
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.
7.1K Reads
0 Comments
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!
8.9K Reads
0 Comments
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.
62.9K Reads
2 Comments
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.
286.1K Reads
65 Comments
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!
303.9K Reads
21 Comments
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
44.7K Reads
4 Comments
Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
152.6K Reads
12 Comments
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"!
126.8K Reads
15 Comments
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.
44.8K Reads
4 Comments
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.
164.8K Reads
29 Comments
Train like Men's Physique Mr. Olympia Champion, Brandon Hendrickson, with this workout inspired by all of the workout videos we've created together!
177.4K Reads
18 Comments
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.
38K Reads
8 Comments
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!
58.3K Reads
7 Comments
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!
197.2K Reads
28 Comments
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!
324.7K Reads
59 Comments
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
113.8K Reads
12 Comments
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!
159.1K Reads
11 Comments
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.
184.9K Reads
46 Comments
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!
320.6K Reads
115 Comments
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
140.5K Reads
11 Comments
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.
58.4K Reads
11 Comments
Don't fall victim to workouts that have way too much unnecessary training volume. This workout program was written with natural bodybuilders in mind.
231.4K Reads
82 Comments
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.
188.6K Reads
35 Comments
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.
109.6K Reads
21 Comments
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.
310.1K Reads
133 Comments
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.
162.9K Reads
40 Comments
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!
589.9K Reads
121 Comments
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!
283.6K Reads
26 Comments
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!
1.1M Reads
193 Comments
Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.
464.1K Reads
82 Comments
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.
94.2K Reads
15 Comments
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.
8.9K Reads
0 Comments
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.
55.3K Reads
0 Comments
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!
195.2K Reads
22 Comments
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.
89.4K Reads
12 Comments
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!
2.5M Reads
597 Comments
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.
326.4K Reads
65 Comments
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.
409K Reads
60 Comments
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.
447.9K Reads
51 Comments
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!
7.4M Reads
1.5K Comments
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.
418.1K Reads
66 Comments
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.
2.3M Reads
233 Comments
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.
1.1M Reads
164 Comments
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.
190.6K Reads
53 Comments
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.
92.3K Reads
31 Comments
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!
22.8K Reads
1 Comment
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!
77.4K Reads
10 Comments
Train like Rocky Balboa's protege, Adonis Creed, with this workout program that mixes weight training & cardio for a balanced muscle building approach.
835.3K Reads
163 Comments
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!
596.6K Reads
134 Comments
28 Comments
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.
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.
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?
Thanks!
Vihar
Josh,
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?
Hi
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?
Hey Nikola - yes you can
hello Josh
kindly i am writing to you regarding your program
https://www.muscleandstrength.com/workouts/8-week-body-fat-demolition-wo...
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?
Hey Amr - just responded to you over on that article!
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.
INFO and GOAL
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).
TRAINING
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!
Hey Fred
If you're brand new to working out, I suggest starting with a full-body program. Here's a great example: https://www.muscleandstrength.com/workouts/3-day-workout-routine-and-die...
What you've got here would be a great program to progress into after 6-12 months of full-body training.
Hello!
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:
https://k7m8m5t9.rocketcdn.me/wp-content/uploads/2017/05/adjustable-dumb...
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 !
Hey Hoang
Those types of weights will work!
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 !
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
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.
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.
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.
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.
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 .
Hi Mark,
With your longer arms, you might enjoy the workout templates I wrote for tall guys. Here's the upper/lower split: https://www.muscleandstrength.com/workouts/upper-lower-workout-for-tall-...
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
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.
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.
Hi Josh,
Everything you need to know can be read here: https://www.muscleandstrength.com/expert-guides/muscle-building
Hey I wanted to know what I have to eat and what supplements I need to get more lean. Thank you
Hi Josh,
Give this a read: https://www.muscleandstrength.com/expert-guides/muscle-building
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?
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:
https://www.muscleandstrength.com/workouts/start-from-scratch-beginner-w...
https://www.muscleandstrength.com/workouts/start-from-scratch-phase-2
https://www.muscleandstrength.com/workouts/start-from-scratch-phase-3
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!