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

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.
73.7K Reads 8 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.
188.3K Reads 20 Comments
Phase Training Pt.1: 5 Week Primer Workout for 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!
111.9K Reads 27 Comments
Quick Start Workout Guide & Eating Plan
Build the body you want using the fundamentals. Focus your will to succeed and get bigger, stronger and leaner during the new year with this complete workout & diet plan.
149.3K Reads 27 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.
220.4K Reads 124 Comments
Build Big, Brutal Muscle & Strength
Nothing pretty here! You're about to become a big, bad anti-hero behemoth. This no frills, get it done 4 day workout split will help you pack on both muscle and strength.
395.5K Reads 49 Comments
Paul Rudd Inspired Workout: Over 40 & Ripped Like Ant-Man
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
78K Reads 10 Comments
Jai Courtney Workout: How Jai Got Swole for Terminator: Genisys
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
125.2K Reads 7 Comments
The AMRAP Bodybuilding Workout for Muscle Mass
Forget fixed rep & set counts, and challenge yourself with this new workout program. It's you vs the clock, and your goal is to do as many reps as possible.
224.1K Reads 26 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.
72.7K Reads 0 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!
288K 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.
91.2K Reads 12 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.
497.1K Reads 672 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.
38.9K Reads 8 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.
206.6K Reads 46 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!
60.7K 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.
40.4K Reads 16 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!
64.2K Reads 16 Comments
Muscular man doing barbell row in gym
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.
188.7K Reads 32 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.
224.9K 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.
36.1K Reads 6 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!
144.9K Reads 36 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.
112.3K Reads 5 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!
188.4K Reads 15 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!
93.1K Reads 11 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.
246.3K Reads 67 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.
188.3K 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!
165.4K Reads 18 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.
55.8K Reads 7 Comments
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.
114.5K Reads 48 Comments
Sean Sullivan's Back Specialization Workout
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
314.3K Reads 37 Comments
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.
232.5K Reads 261 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.
749K Reads 112 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.
228.4K Reads 45 Comments
Training For Those With Little Time & Equipment
No equipment, no time? No problem! Using only dumbbells, bands and your bodyweight, Brad Borland shows you how to train for gains using supersets.
159.5K Reads 26 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!
67.4K Reads 11 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.
188.4K Reads 39 Comments
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.
405.4K Reads 185 Comments
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.
124.6K Reads 84 Comments
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.
36.8K Reads 0 Comments
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.
45.1K Reads 3 Comments
Muscle man doing dumbbell bicep curl in the gym
Hoping to be crowned MVP of your intramural team? Gain the edge during the course of the week and become a true weekend warrior with this workout!
61.2K Reads 1 Comment
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.
357.1K Reads 704 Comments
Training for the Older Athlete: Making Gains After 40
They say Father Time is undefeated, but that doesn't mean you can't make gains all of your life. Check out these training strategies for older athletes.
67.7K Reads 10 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!
128.5K Reads 39 Comments
PHD 4 - RJ Perkin's Power Hyper Deload Training
Pro bodybuilder RJ Perkins combines aspects of Layne Norton's PHAT, Wendler's 5/3/1 and Westside training into a muscle building system that packs a punch.
103.4K Reads 141 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.
241.1K Reads 135 Comments
Power Pump Routine
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
208.7K Reads 31 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.
128.3K Reads 41 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!
227.9K Reads 26 Comments

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