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

3 Day Fullbody Workout Using Alternative Tools
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
110.3K Reads 11 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!
156.9K Reads 25 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
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.
114.4K Reads 39 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
SWOLEvember: 4 Week Bulker's Dream Workout
When it comes to total calorie consumption, the month of November ranks among the highest. Put those calories to good use and get swole with this workout!
213.4K Reads 63 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.
57K Reads 15 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.
173.6K Reads 20 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
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
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.
480.1K Reads 154 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.
516.2K Reads 69 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!
409.1K Reads 87 Comments
Cut Like Cutler Trainer - Cycle 2
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
69.9K Reads 0 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
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.
237.6K Reads 135 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
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
100 Rep Hell: A Shocker Muscle Building Workout
Need a change? You’ve come to the right workout. This one week shocker is meant to break through the boredom and monotony, and beat your body into growth.
211.3K Reads 62 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!
123.2K Reads 21 Comments
4 Day Superset Focused Muscle Building Workout
This is a 4 day workout variation of one of the most popular training systems on M&S. You will hammer your muscles into effective growth using timed sets and supersets.
184.4K Reads 20 Comments
The LOHILO Muscle Building System
When using LoHiLo you will alternate between intense superset-focused weeks and the 12 to 16 rep range, and strength focused weeks that utilize 2 reps per set.
78.6K Reads 26 Comments
HIT3 Training: 8 Week Intense Muscle-Building Program
Looking for a new muscle-building challenge? This 8-week high-intensity training methodology pushes you to failure, not once but three times, for the ultimate pump.
79K Reads 4 Comments
Super-8 Three Day Bodybuilding Workout Plan
Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements.
136.5K Reads 38 Comments
A Better Body: 8 Week Fast Start Plan
Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
176.5K Reads 13 Comments
Giant Set Workouts For Hypertrophy
Learn how giant sets and density training can help ignite fat loss and spark new muscle growth. Feature includes sample push, pull, leg and fat burning workouts.
195.7K Reads 15 Comments
Blue Print For A Leaner, More Muscular Body
Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
229.2K Reads 7 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!
122.8K Reads 13 Comments
Big Traps: 2 Day Trapezius Building Workout
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
108.8K Reads 5 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
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
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 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
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
Playground Workouts: Having Fun While Building the Body You Want
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
25.8K Reads 2 Comments
Joe Ohrablo bodybuilder posing on stage
Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
73.7K Reads 70 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.
50.9K Reads 11 Comments
The Super Fan Workout: Look Like a Pro in Your Jersey
There's more than one way to prepare for tailgating for this week's game. Get jacked and rock your team's swag with pride by performing this workout!
57.9K Reads 16 Comments
Real Results Pull, Squat, Press Fullbody Workout
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
204.5K Reads 157 Comments
Swole Factory: 6 Week Athletic Lean Muscle Workout
Get both a jacked and athletic physique by performing this 6 week program. The program focuses on the muscles of the posterior chain to make you functional.
42.8K Reads 4 Comments
4 Day Rest-Pause Muscle Building Workout
4 day "Mini-Dozer" Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Lower volume variation.
204.6K Reads 46 Comments
Power Pump Routine
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
207.3K Reads 31 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.
54.2K Reads 6 Comments
The Freshman 15 of Muscle Workout Program
Are you a recently enrolled college freshman or simply an upperclassman looking to shed some weight s/he has picked up over the years? Check out this workout!
61.5K Reads 16 Comments
Bodybuilding Icons: George Hackenschmidt Inspired Workout
George Hackenschmidt was the first-ever World Heavyweight Champion in professional wrestling and pushed his ability to build muscle to the natural limit.
31.4K Reads 3 Comments

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