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

Intermediate 4 Day Split Workout
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
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.
535.4K Reads 200 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.
321.6K Reads 55 Comments
8 Week Big And Bold Workout
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
3 Day Hardcore Program
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
Ryan Reynolds Inspired Workout: Train Like Deadpool
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
Phase 3 of the Complete Beginner’s Program
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
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!
174K Reads 25 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!
305.3K Reads 101 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.
905.2K Reads 758 Comments
Wild 20 Powerbuilding Workout: Get Crazy, Get Big & Strong
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
5 Day Superset Focused Muscle Building Workout
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
Built Different Program: 6 Day PPL Workout Routine
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
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.
171.9K Reads 51 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.
503.1K Reads 198 Comments
Dave Bautista Inspired Workout Program: Train Like Drax the Destroyer
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
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.
220.4K Reads 60 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.
48.2K Reads 3 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!
133.8K Reads 13 Comments
September Starter Workout: 4 Week Beginner Workout Routine
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
Bodybuilding Icons: Eugen Sandow Inspired Workout Routine
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
DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets
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
Bill Starr 5x5  Linear Version For Intermediate Lifters
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
Max Adaptation Upper Lower (MAUL) Training
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
6 Day Workout & Guide to Put on Muscle Mass
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
Old School Gains: Build Muscle Like an Iron-Game Legend
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
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.
63.5K Reads 11 Comments
Muscle Mania: 10 Week Workout for Lean Gainz
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
The Warrior Elite Workout Program
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
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.
242.1K Reads 135 Comments
Double Split Training: 3 Month Specialization
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
Old School Series: 1990s Bodybuilding Routine
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
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!
68.4K 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!
60.8K Reads 20 Comments
The Best Weekly Split for Maximum Muscle Gains
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
Push/Pull Sample Planet Fitness Workout
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
Dave's Upper/ Lower Split (DULS)
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
Bodybuilding Icons: John Grimek Inspired Workout
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
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.
221.8K Reads 124 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.
189.7K Reads 192 Comments
Hollywood Muscle: Sylvester Stallone Inspired Workout Routine
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
Push-Pull Superset Workout Ft. NFL Tight End Vernon Davis
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
Build Muscle With HIT Training
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
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.
499.2K Reads 672 Comments
Steve Kuclo Mass Building Inspired Workout Split
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
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!
233.1K Reads 45 Comments
100 Reps Per Set Shocker Fullbody Workout
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
12 Week Off-Season Classic Physique Bodybuilding Workout
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
Best Morning Workout For Building Muscle Mass
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
Push/Pull/Legs (PPL) Workout Routine for Tall Guys
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

Pages