Muscle Building Workouts

Man decline bodyweight pushup workout
Body Like A God: A Complete Bodyweight Muscle Building Plan
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
30 Comments
0 Reads
Man and woman performing barbell deadlift
4 Day Barbell Only Workout (No Rack Required)
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.
0 Comments
478 Reads
Muscular man doing barbell row in gym
Muscle Mass Inflation: 8 Week Muscle Growth Workout
This workout program incorporates an old-school training method and is designed to help you maximize your gains! Muscle Mass Inflation is a muscle building workout that will take you from small to swole.
0 Comments
15.2K Reads
Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters
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!
36 Comments
104K Reads
Bill Starr 5x5 Linear Version For Intermediate Lifters
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.
96 Comments
378.5K Reads
Super-8 Three Day Bodybuilding Workout Plan
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.
37 Comments
125.2K Reads
The LOHILO Muscle Building System
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.
24 Comments
71.8K Reads
8 Week Big And Bold Workout
8 Week Big And Bold Workout: Simple, Brutal Muscle Building
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.
67 Comments
451K Reads
Cut Like Cutler Trainer - Cycle 6
Cut Like Cutler Trainer - Cycle 6
Follow the workout logs for Cycle 6 of the Cut Like Cutler trainer. Week 11 is Heavy training and Week 12 is more Moderate.
3 Comments
39.9K Reads
Cut Like Cutler Trainer - Cycle 5
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.
0 Comments
29.6K Reads
Cut Like Cutler Trainer - Cycle 4
Cut Like Cutler Trainer - Cycle 4
Follow the workout logs for Cycle 4 of the Cut Like Cutler trainer. Week 7 is Heavy training and Week 8 is more Moderate.
0 Comments
31.8K Reads
Cut Like Cutler Trainer - Cycle 3
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.
3 Comments
41.4K Reads
Cut Like Cutler Trainer - Cycle 2
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.
0 Comments
63.4K Reads
Cut Like Cutler Trainer - Cycle 1
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.
15 Comments
218.8K Reads
3D Muscle: A 3 Day Drop Set Workout Program
3D Muscle: A 3 Day Drop Set Workout Program
Looking for a new workout that will challenge your muscular endurance & add some size to your frame? The 3D Muscle Workout might be perfect for you!
21 Comments
81.7K Reads
The Freshman 15 of Muscle Workout Program
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!
11 Comments
54K Reads
Intermediate 4 Day Split Workout
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.
115 Comments
355.6K Reads
The Giant Set Routine!
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.
192 Comments
170.5K Reads
Dave's Upper/ Lower Split (DULS)
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!
82 Comments
375.9K Reads
3 Day Hardcore Program
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.
177 Comments
387.8K Reads
4 Day Split Bodybuilding Split Routine
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.
88 Comments
346.4K Reads
Shaun's 30 Minute Workout Split Routine
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.
83 Comments
250.7K Reads
Shaun's 4 Day Progressive Overload Split
Shaun's 4 Day Progressive Overload Split
Maximize muscle growth with progressive overload. In this 4 day split by Shaun, you will add more weight to the bar each set on heavy lifts, and pack on muscle mass.
48 Comments
88.6K Reads
4 Day Bodybuilding Split by Shaun
4 Day Bodybuilding Split by Shaun
A higher volume 4 day split workout plan for those who want to gain muscle mass and/or gain weight. Workout was developed by Shaun from Muscle and Strength.
82 Comments
110.2K Reads
Muscle Size, Shape & Definition Workout
Muscle Size, Shape & Definition Workout
This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.
181 Comments
383.8K Reads
Doug's Mass Building Routine for Ectomorphs
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.
780 Comments
1.6M Reads
Scrutiny's 4 Day Muscle Building Split
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.
672 Comments
474K Reads
Pyramid Volume Training
Pyramid Volume Training
Are you stuck in a plateau? Do you want to increase your strength, size, and muscular definition? Use these exercises to design your own routine, and send your body into an anabolic state.
704 Comments
341.3K Reads
Animal Instincts - The Kurt Weidner 4 Day Split Workout
Animal Instincts - The Kurt Weidner 4 Day Split Workout
This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt "The Animal" Weidner.
261 Comments
225.1K Reads
4 Day Rest-Pause Muscle Building Workout
Bulldozer Training 4 Day "Mini-Dozer" Workout Split
4 day "Mini-Dozer" Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Lower volume variation.
46 Comments
198.1K Reads
Bulldozer Training 4 Day Workout Split
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.
190 Comments
493.7K Reads
Scrutiny's Low Volume High Intensity Workout For Mass And Strength
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.
134 Comments
230.9K Reads
Power Pump Routine
The Power Pump Routine
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
31 Comments
200.9K Reads
100 Rep Hell: A Shocker Muscle Building Workout
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.
60 Comments
199.8K Reads
4 Day Superset Focused Muscle Building Workout
4 Day Superset & Timed Set 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.
15 Comments
171.9K Reads
Home Or Gym Barbell Workout Routine
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.
13 Comments
182.4K Reads
Double Split Training: 3 Month Specialization
Double Split Training: 3 Month Muscle Building Specialization Program
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!
25 Comments
186.6K Reads
Squat & Deadlift Muscle Building Program
Brutality: A Squat & Deadlift Centered 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.
28 Comments
129.9K Reads
6 Day Barbell & Bodyweight Conditioning Workout
Extreme 6 Day Barbell & Bodyweight Workout
You've found the motivation to hit the gym hard. What to do next? Try this extreme program that combines walking, muscle building and complex conditioning workouts.
13 Comments
200.9K Reads
Double Down Training
Double Down Training: Back-Off Set Muscle Building
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.
13 Comments
42.1K Reads
Workouts for the Road: A Complete Hotel Gym Workout Program
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!
0 Comments
81.6K Reads
Dave's V.I.F Mass Building Program
Dave's V.I.F Mass Building Program
This program tackles 3 of the 5 different types of workouts that will hopefully keep your body growing in the right direction. Each phase is 4 weeks.
212 Comments
655.1K Reads
Gain Mass Fast: 20 Week Program
How To Gain Mass Fast: 20 Week Quick Start Program
Build muscle as quickly as possible using this 20 week program that features 3 unique stages: neuromuscular adaptation, conditioning, and a maximization stage.
72 Comments
632.1K Reads
The Ex-Hardgainer Workout And Eating Plan
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.
747 Comments
805.4K Reads
Power 8 Workout – 3 Day Split
Power 8 Muscle Building Workout – 3 Day Split
Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. This system is perfect for the intermediate lifter who wants to continue to maximize gains.
135 Comments
609.3K Reads
Shaun's 4 Day Muscle Building Split Routine
Shaun's 4 Day Muscle Building Split Routine
A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the M & Strength forum.
368 Comments
638.4K Reads
3 Day Power Muscle Burn Workout Split
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.
153 Comments
684.4K Reads
12 Week Beginners Training Routine
12 Week Beginners Training Routine
A twelve week full body beginners routine designed to get your body ready for an intense split routine. Includes a detailed week by week plan.
695 Comments
1.7M Reads
2 Day Simple A/B Split by Steve
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.
350 Comments
686.9K Reads
Advanced Bodybuilder Workout
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
241 Comments
869.6K Reads
Dumbbell & Barbell Home Based Workout
Dumbbell & Barbell Home Based Workout
Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
498 Comments
1.2M Reads
Compound Exercises Only Workout
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.
272 Comments
1.4M Reads
Sean Sullivan's Power Base Workout
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.
50 Comments
67.2K Reads

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