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
8 Week Mass Building Hypertrophy Workout
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!
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Women's 3-Day Glute Building Workout
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!
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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.
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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.
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
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.
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
Learn how the AR-7 program helped Game of Thrones actor Jason Momoa put on the major muscle needed to portray the great Khal Drogo.
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!
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!
Get ripped like Wolverine by applying the same underlying training principles Hugh Jackman did while working out in preparation for his role on the big screen.
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!
Develop the ideal physique using the same principles as the pioneer of bodybuilding. This 12 week Steve Reeves inspired workout will help you build muscle!
Build a physique like the Dark Knight with this 14 week Batman Workout Routine inspired by some of the former and future actors who've played Batman.
A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the Muscle & Strength forum.
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!
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.
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.
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!
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
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.
Build both size and strength in this 4 day split that incorporates both strength training and hypertrophy training. It's truly the best of both worlds.
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!
This article outlines everything you need to know to help you build a coveted V-tapered physique. Check out all of the tips & tricks you need to know!
Build muscle mass with one of the best strength coaches in the game, John Meadows. This Mountain Dog PPL is an exclusive Meadows workout on Muscle & Strength!
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.
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.
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
This effective, evidence-based home band workout incorporates the basic principles of metabolic stress training in order to maximize your workouts with minimal to no gym equipment.
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!
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!
Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn muscle building system. Thousands of people have used this system successfully.
Blast out of a rut with 100 reps per set. 100 rep sets can be used to shock the entire body for a week or two, or to bring up a lagging part.
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!
Are you stuck without a squat rack and bench? This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal.
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!
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.
Work out like Guardians of the Galaxy's Drax the Destroyer with this Dave Bautista inspired workout program! Read on and start building beastly muscle!
Take your mass gaining to a whole new level with this workout split inspired by several individual workout videos we've published featuring Steve Kuclo!
Looking for a new workout that will challenge your muscular endurance & add some size to your frame? The 3D Muscle Workout might be perfect for you!
Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. This system is perfect for the intermediate lifter who wants to continue to maximize gains.
New to the gym scene? This second 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.
A quality change of pace, this routine sets aside squats, deadlifts and flat bench press and hammers your muscles into new growth using timed sets and supersets.
Burst through your muscle building plateau with this 8 week pyramid workout program. The pyramid sets in this workout are sure to challenge your muscles!
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.
Avoid plateauing with the "No Juice" routine, which manipulates intensity, frequency, and volume to help you continue progressing in the gym.
Looking to switch up your training routine? Maximize performance, strength, and body composition with this 6-week high-intensity functional bodybuilding program.
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.
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.
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!
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.
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.
