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.
What's New
8 Week Mass Building Hypertrophy Workout
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
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Women's 3-Day Glute Building Workout
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
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HIT3 Training at Home: 8 Week Muscle-Building Program
This home version of our HIT3 training program will give you the muscle-building challenge you crave all while using the equipment you have in your home gym.
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Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
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!
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
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.
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.
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.
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!
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.
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.
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!
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.
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.
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.
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!
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
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!
An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
This High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
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.
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.
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
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.
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.
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
This 4 day split by natural bodybuilding champion Sean Sullivan relies heavily on 6x6 training to encourage rapid strength and muscle gains.
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
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.
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!
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
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.
4 day "Mini-Dozer" Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Lower volume variation.
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
In this month's Bodybuilding Icons segment we take a look at the original bodybuilder, Eugen Sandow, and his early form of training methods.
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!
George Hackenschmidt was the first-ever World Heavyweight Champion in professional wrestling and pushed his ability to build muscle to the natural limit.
