Muscle Building Workouts

Our workouts database has hundreds of free workout plans designed for building muscle. The workouts are created by fitness experts and come with a free downloadable PDF you can reference when training. Use the filters below to find the best workout for your goal, training experience and equipment access.

All Muscle Building Workouts

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!
4.4M Reads 910 Comments
10 Week Mass Building Program For Hardgainers
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
18M Reads 3.8K Comments
Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
4.4M Reads 1K Comments
Power Hypertrophy Upper Lower (P.H.U.L.) Workout
Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
7.9M Reads 1.7K 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!
1.5M Reads 346 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.
1.1M Reads 124 Comments
Muscle & Strength Full Body Workout Routine
This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
2.5M Reads 241 Comments
4 Day Maximum Mass Workout
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
6M Reads 773 Comments
Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine
This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
1.7M Reads 590 Comments
Upper/Lower 4 Day Bodybuilding Workout
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
3M Reads 400 Comments
intense muscular man and woman doing barbell presses
This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
6.1M Reads 3.2K Comments
The Total Package: A Full Body Strength & Hypertrophy Workout
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!
1.4M Reads 714 Comments
Build Muscle At Home With Only Dumbbells
A dumbbell only workout for home or the gym that will pack on muscle mass. This routine was designed by Frankoman from team Muscle & Strength.
3.4M Reads 1.2K Comments
Muscular bodybuilder in stringer shirt doing heavy barbell rows
The most common goal in the gym is to build lean muscle. Give this 6 week workout program to build lean muscle a try and absolutely crush that goal!
1.5M Reads 263 Comments
Muscular man doing barbell chest presses
Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
2M Reads 706 Comments
5 Day Muscle & Strength Building Workout Split
Build muscle and strength with this workout program that combines two strength based weekly workouts with three hypertrophy size building weekly workouts.
673.1K Reads 69 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.
711.2K Reads 121 Comments
Dumbbell Only Home Or Gym Full Body Workout
Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
6.7M Reads 2K Comments
3 Day Muscle Building Workout For Beginners
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
2.9M Reads 1.4K Comments
Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger
Work out like Black Panther's Killmonger & Creed's Adonis Creed with the Michael B. Jordan inspired workout program. Read on to learn more about the program!
1.5M Reads 201 Comments
Body Metamorphosis: 12 Week Transformation Workout to Help You Build Muscle
If you're looking to completely transform your physique, we've got the perfect workout for you! This program combines 3 types of training for max results!
595.3K Reads 64 Comments
Chris Hemsworth Inspired Workout Program: Train Like Thor
Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!
1.3M Reads 190 Comments
Machine Only Workout: A 3 Day Workout Split
So many commercial gyms out there are only investing in machine equipment. If you go to one of these gyms, this might be the perfect workout for you!
402.5K Reads 47 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.
252.3K Reads 40 Comments
muscular man doing barbell bicep curl
Limited on time? This 3 day training split combines rest-pause sets with progressive resistance to help you build solid muscle in a short amount of time. Get ready to intensify your lifts!
831.1K Reads 133 Comments
Muscular man doing front squat in the gym
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
1M Reads 333 Comments
Fast Mass Program: The 4 Day Superset Split Workout
Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!
704.9K Reads 198 Comments
HIT3 Training: 8 Week Intense Muscle-Building Program
Looking for a new muscle-building challenge? This 8-week high-intensity training methodology pushes you to failure, not once but three times, for the ultimate pump.
52.1K Reads 2 Comments
12 Week Full Body Workout Routine for Beginners
A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes.
1.9M Reads 705 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.
200.4K Reads 41 Comments
HIT3 Training at Home: 8 Week Muscle-Building Program
This home version of our HIT3 training program will give you the muscle-building challenge you crave all while using the equipment you have in your home gym.
38.7K Reads 0 Comments
10 Week Upper/Lower Workout Program for Women
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results!
334.2K Reads 84 Comments
5 Day Push, Pull, Legs Workout Program Cycle
Ditch the set 7 day weekly split and start cycling your workouts during the week with this workout. You'll train each muscle more frequently & gain more mass.
270.7K Reads 17 Comments
Get Swole: 5 Phase Muscle Building Workout System
This is an intense and proven 20 week training program from MusclePharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up.
1.1M Reads 160 Comments
High Intensity Functional Bodybuilding
Looking to switch up your training routine? Maximize performance, strength, and body composition with this 6-week high-intensity functional bodybuilding program.
36.9K Reads 8 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.
243.6K Reads 40 Comments
Shaun's 3 Day Muscle Building Split Workout
Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! It features a chest & biceps day as well as a legs & shoulders day.
2.1M Reads 1.3K Comments
Compound Exercises Only Workout
This workout uses only compound exercises. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
1.5M Reads 275 Comments
2 Day Simple A/B Split by Steve
Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.
756.1K Reads 354 Comments
3 Day Dumbbell & Barbell Home Workout
Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
1.3M Reads 572 Comments
Old School Bodybuilder Flexing Muscles in the Gym
Can you handle training like Arnold Schwarzenegger, Sergio Oliva or Lou Ferrigno? These legends set a new standard for muscle mass and training frequency.
510.3K Reads 89 Comments
Beginner Full-Body Workout
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
1M Reads 392 Comments
Workout Program to Get Huge
A lot of lifters have one single and simple goal - get huge. If you're looking for a workout program to get huge with, give this 12 week program a try!
371K Reads 78 Comments
4 Day Advanced Upper/Lower Workout Program to Build Mass
This advanced upper/lower workout is geared to those looking to put on muscle mass. Up the training volume and training frequency to build mass for spring!
378.2K Reads 100 Comments
HIML-4 Maximum Muscle Building Workout System
HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.
3.9M Reads 1.2K Comments
The Ultimate Bro Split: 12 Weeks to MASS
Recapture your motivation by utilizing one of the most basic workout styles most of us grew up using - The Bro Split. Check out The Ultimate Bro Split.
141.8K Reads 13 Comments
Man decline bodyweight pushup workout
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
831.2K Reads 36 Comments
Woman sitting on box doing isolation single-arm bicep curls.
Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes.
58.6K Reads 10 Comments
30 Day Military Athlete Workout Program
This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.
173.2K Reads 31 Comments
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
941.4K Reads 241 Comments

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