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

Home Or Gym Barbell Workout Routine
This barbell only workout is perfect for someone with limited access to equipment. It can be performed virtually anywhere and requires only a barbell and some hard work.
223.8K Reads 15 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!
183.7K Reads 15 Comments
Amplify Your Gains With SPLASH Training
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.
240.2K Reads 67 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!
53.3K Reads 20 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.
184.8K Reads 192 Comments
Tom Hardy Inspired Workout: Train Like Venom
Tom Hardy is known for his body transformations when preparing for movie roles. This inspired workout can help you look like his upcoming character in Venom!
158.9K Reads 14 Comments
Monster Traps Workout
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
210.5K Reads 37 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!
78.5K Reads 2 Comments
Shrugs Are Overrated: Build a Massive Yoke Without Shrugs
Traps are the true sign of strength. Quit relying on ego-based, half shrug movements and build a serious yoke with this 4 week explosive workout plan!
73.7K Reads 2 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!
158.4K Reads 14 Comments
Off-Season Bodybuilding Workout to Build Muscle
Don't waste your bodybuilding off-season by overconsuming calories and half-assing it in the gym. Instead, follow this program and make it progress season!
46.3K Reads 2 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.
59.8K Reads 6 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!
280.5K Reads 95 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!
139.7K Reads 42 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.
711.7K Reads 61 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!
148.3K Reads 16 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.
412.4K Reads 96 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!
304.6K Reads 111 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.
106.3K Reads 10 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.
884.9K Reads 754 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!
497.4K Reads 46 Comments
A/B 2 Day Workout Routine for Busy People
Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program.
34.2K Reads 8 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!
131.8K Reads 4 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!
51.9K Reads 6 Comments
3 Day Full Body Workout for Tall Women
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
34.5K Reads 14 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!
218.2K Reads 25 Comments
Branch Warren's Pre Olympia Workout & Sample Diet
Mr. Olympia competitor and Team Muscletech member Branch Warren shares his pre-contest 5 day training split, along with a sample eating and supplementation plan.
220.3K Reads 16 Comments
Muscular man doing single arm isolation bicep curls.
Want bigger arms? These three convenient and efficient giant sets will help you stretch sleeves and achieve the pump of your dreams in 30 minutes or less.
33.8K Reads 6 Comments
Squat & Deadlift Muscle Building Program
It's time to get nasty in the gym. This muscle building approach has you working both squats and deadlifts on the same day, alternating between heavy and volume days.
153.8K Reads 30 Comments
Man doing forearm plank outside.
You don't need fancy gym equipment to have a great workout. Grab a barbell and some resistance bands and try out this 8-week muscle building at-home workout.
34.4K Reads 7 Comments
Huge in a Hurry Workout Program
If you're trying to add lean muscle quickly, the huge in a hurry workout program is perfect for you! Try out this 3 day a week program to build muscle!
138K Reads 36 Comments
Building the X Frame: 10 Week Muscle Building Workout
Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!
127.7K Reads 13 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!
452.9K Reads 113 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.
215K Reads 124 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.
308.4K Reads 55 Comments
Fast 4: A Beach Body Workout Program For The College Student
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.
185.1K Reads 39 Comments
Double Down Training
This upper/lower split allows you to maximize your bodybuilding efforts by pushing for progressive overload using auto-regulation and a myriad of rep ranges and weights.
46.5K Reads 13 Comments
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
89.4K Reads 11 Comments
4 Day Split Bodybuilding Split Routine
This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. Legs have been split up into 2 separate days.
369.9K Reads 90 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.
210.5K Reads 58 Comments
The 12-Week Clear Muscle Challenge Workout
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!
247.4K Reads 42 Comments
Upper/Lower Workout Routine for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created an upper/lower workout split that's designed for the tall crowd.
86.6K Reads 31 Comments
Beginner Forearm Workout
This workout has been designed for new weightlifters looking to build forearm muscle. It hits the forearms with two exercises, one set per exercise.
132.1K Reads 33 Comments
Combat Your Weakness Workout Program
This program combines the concepts of training volume, progressive overload, and muscular tension in order to build strength and muscle while prioritizing lagging body parts.
54.3K Reads 7 Comments
Cut Like Cutler Trainer - Cycle 1
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
237.2K Reads 19 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.
46.3K Reads 3 Comments
Sean Sullivan's Power Base Workout
This 4 day split by natural bodybuilding champion Sean Sullivan relies heavily on 6x6 training to encourage rapid strength and muscle gains.
73.1K Reads 50 Comments
Cut Like Cutler Trainer - Cycle 5
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
33.3K Reads 0 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.
260.7K Reads 17 Comments
Sean Sullivan's Back Specialization Workout
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
312.9K Reads 37 Comments

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