A 4-day strength training program for women over 40 designed to build muscle, burn fat, and improve fitness with simple nutrition and recovery support.
68K Reads
28 Comments
Lose fat, preserve muscle, and feel stronger after 40 with this 8-week workout program designed to support fitness, mobility, and healthy aging.
70.4K Reads
2 Comments
This workout program is designed to build strength, improve fitness, and create lasting habits, and is designed for beginners and experienced lifters training together.
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No barbell? No problem. This 8-week dumbbell workout is designed for beginners and home gym lifters to increase bench press strength.
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This workout program featuring a high-volume upper/lower split, progressive training, cardio guidance, and recovery tips helps women build muscle and increase strength.
103.2K Reads
20 Comments
Progressive overload made simple. Learn how to apply weight, reps, volume, and tempo increases to build muscle and strength.
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3 Comments
This structured women’s strength program features 5 weekly workouts designed to build muscle, improve performance, and support beginners through advanced lifters.
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3 Comments
Learn how to deload effectively with this 2-week program. Reduce fatigue, prevent overtraining, and prepare your body for the next training phase.
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5 Comments
Deadlift 3x/week, hit upper body 2x/week, and train under 60 mins a day. This 8-week plan builds serious strength and better pulling technique. Ideal for intermediate/advanced lifters.
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4 Comments
This 8-week squat program blends heavy lifts, explosive speed work, and full-body training to increase strength, build muscle, and hit a new 1RM.
90.1K Reads
10 Comments
Build a stronger bench press with expert tips, form fixes, and a proven workout plan to increase your max in 10 weeks, safely and effectively.
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22 Comments
Build stronger, more defined forearms with targeted workouts, anatomy insights, and training tips to boost grip strength and complete your physique.
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0 Comments
Build lean muscle and stay strong after 40 with this 8-week program for adults who want to train smart, protect joints, and age well with confidence.
571.6K Reads
167 Comments
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
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11 Comments
Build bigger glutes and sculpted shoulders without bulking up. This comprehensive plan also includes a full mobility day to help improve recovery and prevent injury.
271.6K Reads
42 Comments
In this article, you'll learn 25 valuable lessons on training, nutrition, and recovery to help you become your best self. These tips are backed by science and over 25 years of experience.
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3 Comments
This 4-day program is designed to help you burn fat without burning too much time on the clock. You'll also learn the basics of fat loss nutrition and recovery.
1.3M Reads
113 Comments
Build better biceps and triceps in just 30-40 minutes. This awesome arm workout can be completed independently or added to your current program for extra gains.
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10 Comments
Unlock unmatched strength with this 5-day strength-building workout. This plan incorporates power, speed, and explosive movements to help you move serious weight in 8 weeks.
428.8K Reads
57 Comments
Build your best physique in three months with this complete routine. This 6-day program focuses on each muscle group, emphasizing muscle shape, size, and definition.
590.6K Reads
101 Comments
This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle.
1.6M Reads
108 Comments
This full-body workout is perfect for beginners through advanced lifters. It's a great alternative for barbell work if your gym is often crowded or if you aren't ready for free weights.
98.3K Reads
5 Comments
In this article, you'll learn what active recovery is and why it's important for achieving your fitness goals. Plus 3 effective workouts to try on your next rest day.
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3 Comments
This 4 day workout will help you stretch sleeves, build mass, and bump up that number on the scale. You'll also learn about proper nutrition for your mass building goals.
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102 Comments
Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes.
457.8K Reads
14 Comments
In this article you'll learn what Zone 2 is, how it can help you, and how you can implement it into your personal plan to help you make the most out of your cardio sessions.
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5 Comments
This 4-day workout plan combines weight training and cardio to help you get leaner! Each day is separated into upper and lower body sessions with core work mixed into both.
1.4M Reads
316 Comments
If you have a rack, bar, and plates, then you have the tools necessary to train. These two full-body programs can help you achieve personal fitness success.
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2 Comments
Build total body strength with this 5-day strength-building program! You’re going to train five days a week and should be in and out of the gym in less than an hour.
784.5K Reads
165 Comments
Lacking gym equipment? Don't let that stop you from making gains. These home gym hacks can help you expand your home training options.
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When combined with proper diet and training, these key supplements can help you break that physique plateau or finally help you achieve your weight loss goals.
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2 Comments
When it comes to nutrition, knowing what not to do is just as important as knowing what you should do. Skip these food habits so you can reach your goals.
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Proper supplementation can be the secret weapon that makes your goals a reality. These supplements are backed by research and shown to help you reach your muscle building goals.
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In this article you'll learn what the research shows regarding fasted cardio and fat loss loss. Hint: it could be a useful tool to help you reach your goals.
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Pre and post workout nutrition is not only about consuming the right nutrients, but also about timing. Learn what the research shows regarding nutrient timing for optimal performance and recovery.
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1 Comment
One of the most frequently asked questions we receive is, "What program should I move to after I finish my current programming cycle?" This step-by-step guide will help answer that.
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19 Comments
This simple, yet effective full body workout maximizes fat loss and overall fitness performance. With very minimal equipment you can burn calories and start moving better.
269K Reads
23 Comments
Take your back development to the next level with these advanced movements. These exercises can be added to your next pulling session, back workout, or full-body training session.
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1 Comment
This circuit-style workout will help you torch calories and feel stronger, in a short amount of time. Try this 3-day full body workout for efficient lean muscle gains!
552.4K Reads
76 Comments
Train your abs effectively and efficiently! This versatile workout can be done with just your bodyweight and should be incorporated into your training plan 2-3 times per week.
392.7K Reads
15 Comments
Are you ready to step up your shoulder training? This intermediate program can be completed once every 5-7 days for 8 weeks to help your delts reach their true potential.
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2 Comments
Losing weight is challenging. But with the right supplement strategy, nutrition plan, and training program, you can change the way you look, feel, and perform.
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This program can help you build bigger legs without taking a big toll on the knees. Incorporate this workout into your existing training plan once a week for massive gains.
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1 Comment
Know the lingo before you hit the weight room. These definitions could help you learn how to maximize your effort in the gym.
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No bench? No problem. You can still get a solid pec pump using just your bodyweight and dumbbells. Try one of these workouts on your next chest day.
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Whether you want to add size or develop shape, these advanced movements will help you maximize your arm-building potential. Sample workout is also included!
19.9K Reads
1 Comment
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
2.7M Reads
712 Comments
Improve your metabolism, burn calories, and increase your heart rate with these workouts. Plus you'll be able to improve skills that will help you improve your overall athletic ability.
19.8K Reads
1 Comment
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
407.4K Reads
64 Comments
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
292.4K Reads
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2 Comments
OMG im starting week 3 on ur training Muscle Mass Inflation..... for me im strong and it kicks my butt. Awesome program :)
Honored you chose my program and glad it's serving you well, Lucie. Thanks for supporting M&S!