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

Bodybuilding Icons: George Hackenschmidt Inspired Workout
George Hackenschmidt was the first-ever World Heavyweight Champion in professional wrestling and pushed his ability to build muscle to the natural limit.
23K Reads 3 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.
516K Reads 194 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!
115.3K Reads 13 Comments
3 Day Full Body Workout for Tall Women
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
29K Reads 12 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.
106.3K Reads 4 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.
202.8K Reads 58 Comments
Cut Like Cutler Trainer - Cycle 1
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
229.4K Reads 17 Comments
Huge in a Hurry Workout Program
If you're trying to add lean muscle quickly, the huge in a hurry workout program is perfect for you! Try out this 3 day a week program to build muscle!
131.1K Reads 31 Comments
Phase Training Pt. 2: 5 Week Workout to Build Muscle Size
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
61.8K Reads 11 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!
147.5K Reads 13 Comments
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!
71.4K Reads 10 Comments
Super-8 Three Day Bodybuilding Workout Plan
Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements.
133.2K Reads 38 Comments
Building the X Frame: 10 Week Muscle Building Workout
Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!
124K Reads 13 Comments
Fit man doing dumbbell curl in the gym
Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
482.5K Reads 197 Comments
The Giant Set Routine!
Stuck in a plateau? Blast your muscles with this giant set routine! The routine is short and intense, and hits each muscle group with 3 massive supersets.
181.5K Reads 192 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.
40.3K Reads 4 Comments
Off-Season Bodybuilding Workout to Build Muscle
Don't waste your bodybuilding off-season by overconsuming calories and half-assing it in the gym. Instead, follow this program and make it progress season!
42.7K Reads 2 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.
209.8K Reads 124 Comments
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
85.4K Reads 11 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!
49.7K Reads 10 Comments
Shrugs Are Overrated: Build a Massive Yoke Without Shrugs
Traps are the true sign of strength. Quit relying on ego-based, half shrug movements and build a serious yoke with this 4 week explosive workout plan!
68K Reads 2 Comments
Jai Courtney Workout: How Jai Got Swole for Terminator: Genisys
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
117.1K Reads 7 Comments
Giant Set Workouts For Hypertrophy
Learn how giant sets and density training can help ignite fat loss and spark new muscle growth. Feature includes sample push, pull, leg and fat burning workouts.
192.8K Reads 15 Comments
Shaun's 4 Day Progressive Overload Split
Maximize muscle growth with progressive overload. In this 4 day split by Shaun, you will add more weight to the bar each set on heavy lifts, and pack on muscle mass.
102.8K Reads 48 Comments
Scrutiny's 4 Day Muscle Building Split
This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.
487.1K Reads 672 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.
30.7K Reads 4 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.
666.5K Reads 212 Comments
Real Results Pull, Squat, Press Fullbody Workout
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
202.6K Reads 157 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.
118.1K Reads 84 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.
351.7K Reads 704 Comments
Training for the Older Athlete: Making Gains After 40
They say Father Time is undefeated, but that doesn't mean you can't make gains all of your life. Check out these training strategies for older athletes.
63.6K Reads 10 Comments
100 Rep Hell: A Shocker Muscle Building Workout
Need a change? You’ve come to the right workout. This one week shocker is meant to break through the boredom and monotony, and beat your body into growth.
209K Reads 62 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.
363.9K Reads 90 Comments
Cut Like Cutler Trainer - Cycle 3
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
44.4K Reads 3 Comments
6 Day Barbell & Bodyweight Conditioning Workout
You've found the motivation to hit the gym hard. What to do next? Try this extreme program that combines walking, muscle building and complex conditioning workouts.
214.7K Reads 13 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.
145.8K Reads 30 Comments
Training For Those With Little Time & Equipment
No equipment, no time? No problem! Using only dumbbells, bands and your bodyweight, Brad Borland shows you how to train for gains using supersets.
155.4K Reads 26 Comments
The LOHILO Muscle Building System
When using LoHiLo you will alternate between intense superset-focused weeks and the 12 to 16 rep range, and strength focused weeks that utilize 2 reps per set.
76.5K Reads 24 Comments
Sean Sullivan's Back Specialization Workout
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
311.7K Reads 37 Comments
The Freshman 15 of Muscle Workout Program
Are you a recently enrolled college freshman or simply an upperclassman looking to shed some weight s/he has picked up over the years? Check out this workout!
59.3K Reads 11 Comments
Branch Warren's Pre Olympia Workout & Sample Diet
Mr. Olympia competitor and Team Muscletech member Branch Warren shares his pre-contest 5 day training split, along with a sample eating and supplementation plan.
215.9K Reads 16 Comments
Muscular man doing single arm isolation bicep curls.
Want bigger arms? These three convenient and efficient giant sets will help you stretch sleeves and achieve the pump of your dreams in 30 minutes or less.
30.9K Reads 6 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.
43.5K Reads 11 Comments
Troy's 3 Day Maintenance Workout
A variation on the classic push, pull, legs split, working shoulders and back on the same day, and biceps with legs. This workout was designed by Troy (tadolfi).
80.3K Reads 47 Comments
PHD 4 - RJ Perkin's Power Hyper Deload Training
Pro bodybuilder RJ Perkins combines aspects of Layne Norton's PHAT, Wendler's 5/3/1 and Westside training into a muscle building system that packs a punch.
101.6K Reads 141 Comments
The Super Fan Workout: Look Like a Pro in Your Jersey
There's more than one way to prepare for tailgating for this week's game. Get jacked and rock your team's swag with pride by performing this workout!
55.7K Reads 16 Comments
Fast 4: A Beach Body Workout Program For The College Student
Not everyone wants to be a bodybuilder. This workout is perfect for the college student who wants to build muscle with the primary goal of looking great at the beach.
180.4K Reads 39 Comments
Cut Like Cutler Trainer - Cycle 2
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
67.2K Reads 0 Comments
Scrutiny's Low Volume High Intensity Workout For Mass And Strength
An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.
235.6K Reads 135 Comments
Gordon LaVelle's Short And Intense Bodybuilding Training System
Gordon LaVelle's method of training is a highly effective and efficient system for building muscle that focuses of a limited number of sets performed to muscle failure.
156.2K Reads 278 Comments

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