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

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.
241.8K Reads 135 Comments
Power Pump Routine
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
209K Reads 31 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!
112.8K Reads 27 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.
48.4K Reads 13 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!
60.4K Reads 20 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.
56.2K Reads 7 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.
75.9K Reads 70 Comments
VTS - The Complete Venom Training System Program
Unleash your inner beast and reach your bodybuilding goals with this unique and comprehensive five day muscle building split workout from Maurice Bright.
177.9K Reads 26 Comments
Troy's 3 Day Maintenance Workout
A variation on the classic push, pull, legs split, working shoulders and back on the same day, and biceps with legs. This workout was designed by Troy (tadolfi).
89.4K Reads 47 Comments
Gordon LaVelle's Short And Intense Bodybuilding Training System
Gordon LaVelle's method of training is a highly effective and efficient system for building muscle that focuses of a limited number of sets performed to muscle failure.
160.5K Reads 278 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.
231K Reads 7 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.
134.3K Reads 33 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.
48.1K Reads 3 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!
83.8K Reads 2 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.
232.8K Reads 261 Comments
6 Day Barbell & Bodyweight Conditioning 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.
224.3K Reads 13 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.
125.3K Reads 84 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.
103.6K Reads 141 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.
149.9K Reads 27 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.
74.5K 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.
34.8K Reads 0 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!
26.1K Reads 2 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.
84.1K Reads 4 Comments

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