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

Doug's Mass Building Routine for Ectomorphs
Although this routine is designed for a person whose body type is described as Ectomorph; it can be also be used by all body types as a change from their current workout.
1.7M Reads 785 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!
1.6M Reads 207 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.
870.6K Reads 366 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!
542.9K Reads 115 Comments
Muscular man in red tank doing single arm hammer curls at gym.
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
839.8K Reads 93 Comments
Chris Evans Inspired Workout Program: Train Like Captain America
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!
604.8K Reads 89 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.
1.6M Reads 286 Comments
Building the Ideal Body: Steve Reeves Inspired Workout Program
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!
401.9K Reads 27 Comments
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!
558.7K Reads 50 Comments
Modified Strength Hypertrophy Upper Lower (S.H.U.L) Workout
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.
341.1K Reads 67 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.
4M Reads 1.2K 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.
195.8K Reads 15 Comments
4 Day Workout Program to Build Serious Mass
Got a goal to build some serious mass this summer? This workout might be the perfect one for you. But leg day haters beware - this workout has 2 leg days!
395.5K Reads 95 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!
232.7K Reads 45 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.
97K Reads 19 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.
1.3M Reads 194 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!
105.6K Reads 10 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!
440K Reads 84 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!
304.6K Reads 101 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!
115.1K Reads 2 Comments
8 Week Chest And Back Workout Routine
This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
746.4K Reads 65 Comments
Full Body Shock: An Intense Full Body Workout
Shock your muscles with this full body workout! Each muscle is targeted with 2 exercises that train a different function of the muscle for optimal gains!
285.7K Reads 43 Comments
Mountain Dog PPL: Push, Pull, Legs Workout Routine w/ John Meadows
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!
166.1K Reads 4 Comments
8 Week Muscle Building Bodyweight Workout
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
317.3K Reads 36 Comments
8 Week Plateau Busting Pyramid Workout Program
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!
309.4K Reads 82 Comments
Dougs 4 Day Split Workout
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.
2.3M Reads 925 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!
367.2K Reads 87 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!
163.9K Reads 50 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!
252.7K Reads 32 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!
186.4K Reads 14 Comments
8x8 Workout: Lean Muscle Gainz Workout
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!
345.3K Reads 115 Comments
3 Day Split + Full Body Fridays: 4 Day Workout Program to Build Muscle
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!
308.5K Reads 82 Comments
How to Develop a Dramatic V Taper: Tips, Tricks, and Results
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!
311.5K Reads 46 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.
255.4K Reads 17 Comments
Army Combat Fitness Test (ACFT) Prep Workout
The Army Combat Fitness Test is a new fitness test for Army personnel that will be implemented in October 2020. Do this program to pass it with flying colors.
318.8K Reads 48 Comments
Shaun's 30 Minute Workout Split Routine
A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
341.5K Reads 94 Comments
Drop 5 System: 4 Day Mass Building Workout Split
Blast your body with this potent muscle building workout by Steve Shaw. This four day plan is an upper/lower training split which cycles intensity over a 3 week period.
321K Reads 55 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.
241.5K Reads 52 Comments
Man and woman performing barbell deadlift
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.
141.3K Reads 5 Comments
Jason Momoa's Workout: Accelerated Results 7 (AR-7) Training Program
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.
710.5K Reads 78 Comments
3 Day Power Muscle Burn Workout Split
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.
759.8K Reads 169 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!
159.4K Reads 1 Comment
3 Day Full Body Workout for Busy People
Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins.
120.3K Reads 21 Comments
Shirtless, muscular man doing front rack barbell reverse lunges.
Being stuck at home doesn't mean you can't get in a great workout. Take on some serious "bro-split" training and build muscle with this 5-day at-home workout.
80.1K Reads 21 Comments
The Ex-Hardgainer Workout And Eating Plan
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
904.6K Reads 758 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.
214.6K Reads 85 Comments
 “No Juice” Bodybuilding Advanced Workout Routine
Avoid plateauing with the "No Juice" routine, which manipulates intensity, frequency, and volume to help you continue progressing in the gym.
335.1K Reads 41 Comments
Fit muscular man working out with bands outside
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.
114.8K Reads 18 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.
502.6K Reads 198 Comments
Full Body Workout Program for Tall Guys
Finding an appropriate workout program can be hard for tall guys. So, we created a 3 day muscle building full body program that's designed for the tall crowd.
171.3K Reads 51 Comments

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