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

HIT MASS Program: 3 Day High Intensity Training Split
Achieve new gains with this high intensity workout. This HIT MASS 3 day split is perfect for beginners as well as lifters looking to bust through a plateau!
456.6K Reads 42 Comments
Muscle Building Workout Program for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created a 5 day muscle building split that's designed for the tall crowd.
180K Reads 82 Comments
SWOLEvember: 4 Week Bulker's Dream Workout
When it comes to total calorie consumption, the month of November ranks among the highest. Put those calories to good use and get swole with this workout!
182.4K Reads 59 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!
162.6K Reads 26 Comments
Scott Herman’s High Volume Training Upper/Lower Workout
This High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
113.7K Reads 13 Comments
Tank Top Workout: 4 Day Muscle Building Split
Sun's out, guns out! Get in prime condition for the warmer months with this tank top workout program so you can hit the beach and pool with confidence!
207.9K Reads 37 Comments
Double Split Training: 3 Month Specialization
It's time to go retro. This 3 month specialization program has you in the gym for 10 workouts each week. Back it with plenty of sleep and food for all kinds of gains!
207.6K Reads 25 Comments
Growing Strong: The Ultimate 8 Week Workout for Intermediates
Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass!
199.3K Reads 30 Comments
6 Day Workout & Guide to Put on Muscle Mass
Building lean muscle mass requires you to do a lot of things right. Kick start your efforts with this 6 day workout plan & guide to efficient muscle building.
247.9K Reads 15 Comments
6 Day Low Volume High-Intensity Workout Split
This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more!
67.9K Reads 2 Comments
Built Different Program: 6 Day PPL Workout Routine
This workout program maximizes your muscle growth by increasing your training frequency. Invest the time, and you'll be BUILT Different.
38.6K Reads 4 Comments
4 Day Rest Pause RP-21 Muscle Building Workout System
RP-21 rest pause training helps you to increase muscle size and aesthetics. This 4 day upper/lower workout split focuses on big compound movements with no fluff.
274K Reads 112 Comments
Dave's V.I.F Mass Building Program
This program tackles 3 of the 5 different types of workouts that will hopefully keep your body growing in the right direction. Each phase is 4 weeks.
665.2K Reads 212 Comments
4 Day Split Bodybuilding Split Routine
This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. Legs have been split up into 2 separate days.
362.4K Reads 90 Comments
Bill Starr 5x5  Linear Version For Intermediate Lifters
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
398.9K Reads 96 Comments
Bodybuilding Icons: John Grimek Inspired Workout
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
42K Reads 4 Comments
Man doing forearm plank outside.
You don't need fancy gym equipment to have a great workout. Grab a barbell and some resistance bands and try out this 8-week muscle building at-home workout.
24.6K Reads 7 Comments
Starting Strong: The Ultimate 8 Week Workout for Beginners
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
256K Reads 87 Comments
Intermediate 4 Day Split Workout
Designed for someone who's been lifting for a while and wants to step up their training. The workout has a 2 days on, 1 day off, 1 day on, 1 day off schedule.
375.2K Reads 115 Comments
Home Or Gym Barbell Workout Routine
This barbell only workout is perfect for someone with limited access to equipment. It can be performed virtually anywhere and requires only a barbell and some hard work.
210.6K Reads 13 Comments
Workouts for the Road: A Complete Hotel Gym Workout Program
Travel for your job? Going on vacation? Need a workout you can do in a hotel gym with limited equipment? We got you covered with this hotel gym workout!
101.3K Reads 0 Comments
Squat & Deadlift Muscle Building Program
It's time to get nasty in the gym. This muscle building approach has you working both squats and deadlifts on the same day, alternating between heavy and volume days.
144.4K Reads 30 Comments
Machine Only Workout: 4 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!
49.3K Reads 0 Comments
HIT MASS: 4 & 5 Day High Intensity Training Splits
Take the next steps in your HIT MASS program with these 4 & 5 day high intensity training workouts. If you're looking to achieve new gains, try this program!
146.1K Reads 13 Comments
Push-Pull Superset Workout Ft. NFL Tight End Vernon Davis
MuscleTech athlete and All-Pro tight end, Vernon Davis, takes us through his offseason muscle building push-pull superset workout. Give it a shot yourself!
113.1K Reads 21 Comments
Amplify Your Gains With SPLASH Training
Amplify your gains with SPLASH training, an advanced 6-day muscle building workout system that has you training both your bench press and squat three times per week.
230.9K Reads 67 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.
95.3K Reads 10 Comments
Introduction To Bodybuilding Workout
This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
208.6K Reads 124 Comments
3 Day Hardcore Program
This 3 day workout hits all major muscle groups. The first day targets legs/back, second day is chest/shoulders and the last is dedicated to arm training.
409.1K Reads 177 Comments
DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
218K Reads 40 Comments
2 Best Exercises For Building a Wide Back
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
154.6K Reads 5 Comments
Chris Pratt Inspired Workout: Train Like Guardians of the Galaxy’s Star Lord
Work out like Guardians of the Galaxy's Star Lord & Jurassic World's Owen with the Chris Pratt inspired workout program. Read more to learn about the program!
307.6K Reads 83 Comments
Muscle Size, Shape & Definition Workout
This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.
395.1K Reads 183 Comments
Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters
We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!
123.1K Reads 38 Comments
4 Day Bodybuilding Split by Shaun
A higher volume 4 day split workout plan for those who want to gain muscle mass and/or gain weight. Workout was developed by Shaun from Muscle and Strength.
117.1K Reads 84 Comments
Best Morning Workout For Building Muscle Mass
Most workout routines are designed for the evening lifter. If you're an early riser, we've got the perfect morning workout routine and advice for you!
261.9K Reads 55 Comments
Old School Series: 1990s Bodybuilding Routine
Time for some blood and guts! Set aside volume training and focus on quality above quantity. This 4 day workout split is based upon the training style of Dorian Yates.
166.3K Reads 20 Comments
TUT Workout: A Muscle Building Workout Split
Looking for a new way to challenge your muscles into growing? The TUT Workout Program might be exactly what you need! Learn more about TUT and the workout!
143.3K Reads 9 Comments
Hollywood Muscle: Sylvester Stallone Inspired Workout Routine
Work out like Rambo and Rocky with this workout routine inspired by Sylvester Stallone in this month's edition of Hollywood Muscle. Check it out!
71.2K Reads 12 Comments
Man home muscle building workout with dumbbell
This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises.
219.7K Reads 15 Comments
5,000 Rep Arm Specialization Program
Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.
201.3K Reads 58 Comments
The 12-Week Clear Muscle Challenge Workout
Paired with MuscleTech's Clear Muscle, this workout is designed to build muscle through a 3-phase training protocol that focuses on hypertrophy, power, and strength!
234.8K Reads 38 Comments
Phase 3 of the Complete Beginner’s Program
New to the gym scene? This third part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
101K Reads 23 Comments
Build Big, Brutal Muscle & Strength
Nothing pretty here! You're about to become a big, bad anti-hero behemoth. This no frills, get it done 4 day workout split will help you pack on both muscle and strength.
384.7K Reads 49 Comments
The Next Step: Phase 2 of the Intermediate Mass Building Workout
If you're just wrapping up Phase 1 of The Next Step Intermediate Workout Program, we've got Phase 2 ready for you! Keep the gains coming with this series!
48.4K Reads 10 Comments
Pyramid Volume Training
Are you stuck in a plateau? Do you want to increase your strength, size, and muscular definition? Use these exercises to design your own routine, and send your body into an anabolic state.
350.7K Reads 704 Comments
The Optimized Volume Workout (O.V.W) Plan
Are you training with optimal training volume? Check out this workout plan to ensure you're putting the right amount of stress on your muscles for gains!
175K Reads 26 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.
30K Reads 2 Comments
Bulldozer Training 4 Day Workout Split
4 day Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Workouts are shorter but more intense.
514K Reads 194 Comments
Kettlebell Exercises That Burn Fat And Build Muscle
If you're looking to switch up your traditional training, but would still like to burn fat and gain muscle, maybe it's time to consider kettlebell training.
105K Reads 4 Comments

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