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.
What's New
10-Week Lean & Strong Program for Women 40+
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.
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Dumbbell Only Workout: Increase Your Bench Press in 8 Weeks
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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Stronger Together: 8-Week Parent & Teen Workout Program
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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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.
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!
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.
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.
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.
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!
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!
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.
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
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.
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!
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!
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.
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.
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.
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.
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.
Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)!
Build muscle and strength with this workout program that combines two strength based weekly workouts with three hypertrophy size building weekly workouts.
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.
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.
No barbell? No problem. This 8-week dumbbell workout is designed for beginners and home gym lifters to increase bench press strength.
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.
This workout program featuring a high-volume upper/lower split, progressive training, cardio guidance, and recovery tips helps women build muscle and increase strength.
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!
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!
Avoid plateauing with the "No Juice" routine, which manipulates intensity, frequency, and volume to help you continue progressing in the gym.
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
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!
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!
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!
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!
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.
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.
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.
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.
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.
This muscle building workout is a tried and tested M&S muscle building staple! This workout was developed by trainer and forum member Doug Lawrenson.
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.
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.
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!
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.
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.
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.
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.
This 4 day workout program helps you build muscle by combining a high volume 3 day split with a fun and functional full body Friday workout. Give it a try!
Work out like the first avenger, Captain America, with this Chris Evans inspired workout program. Read more to learn how you can transform your physique!
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.
This workout uses only compound exercises. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
