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.
406.6K Reads
115 Comments
4 day Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Workouts are shorter but more intense.
535.4K Reads
200 Comments
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.
321.6K Reads
55 Comments
So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. Sample meal plan included.
530.2K Reads
77 Comments
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.
440.2K Reads
182 Comments
Build the tight glutes needed to fill out the one and only red onesie by performing this Ryan Reynolds Deadpool inspired workout program! Check it out!
195.1K Reads
30 Comments
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.
132.3K Reads
41 Comments
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!
174K Reads
25 Comments
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!
305.3K Reads
101 Comments
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
905.2K Reads
758 Comments
Bust out of your training rut and blast through muscle and strength building plateaus using a unique combination of 5, 10 and 20 rep sets. This program delivers results.
492.1K Reads
156 Comments
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.
230.9K Reads
45 Comments
This workout program maximizes your muscle growth by increasing your training frequency. Invest the time, and you'll be BUILT Different.
77K Reads
8 Comments
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.
171.9K Reads
51 Comments
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.
503.1K Reads
198 Comments
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!
157.6K Reads
16 Comments
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.
220.4K Reads
60 Comments
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
48.2K Reads
3 Comments
This High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
133.8K Reads
13 Comments
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
118K Reads
14 Comments
In this month's Bodybuilding Icons segment we take a look at the original bodybuilder, Eugen Sandow, and his early form of training methods.
77.2K Reads
9 Comments
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
251.7K Reads
42 Comments
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
425.8K Reads
96 Comments
This workout combines the main mechanisms of muscle hypertrophy to help you build some serious muscle. Try this split to put on quality summer mass!
210.4K Reads
42 Comments
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.
275.7K Reads
19 Comments
Is the modern lifter really willing to do what it takes to build major muscle? Try training like an old-school legend for big results!
172.2K Reads
28 Comments
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.
63.5K Reads
11 Comments
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!
202.7K Reads
28 Comments
Build muscle like an elite warrior with this program inspired by the training of some of our active duty military men and women! Read on to learn more!
197K Reads
40 Comments
An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.
242.1K Reads
135 Comments
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!
231K Reads
26 Comments
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.
183.1K Reads
20 Comments
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!
68.4K Reads
11 Comments
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!
60.8K Reads
20 Comments
Maximize your muscular gains by utilizing this workout split! This split incorporates a breakdown of workout days, HIIT cardio days, and rest days!
189.8K Reads
15 Comments
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
49K Reads
4 Comments
This upper/lower body split is designed for growth while avoiding overtraining. If you're an intermediate to advanced lifter, give this workout a shot!
423.7K Reads
89 Comments
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
63K Reads
6 Comments
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.
221.8K Reads
124 Comments
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.
189.7K Reads
192 Comments
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!
102.2K Reads
17 Comments
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!
135.8K Reads
23 Comments
HIT training is unlike any muscle building approach you've ever tried. Workouts are brisk, intense, focusing on moderate volume, training to failure and recovery.
337K Reads
17 Comments
This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.
499.2K Reads
672 Comments
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!
131.4K Reads
39 Comments
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!
233.1K Reads
45 Comments
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.
751.3K Reads
112 Comments
Classic Physique is becoming the most popular division in bodybuilding. Check out this classic workout routine and start building your classic look today.
119.2K Reads
24 Comments
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!
290.7K Reads
66 Comments
Finding an appropriate workout program can be hard for taller lifters. So, we created a push/pull/legs workout split that's designed for the tall crowd.
93.9K Reads
12 Comments