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.
236.7K Reads 135 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.
203.9K Reads 46 Comments
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!
95.4K Reads 21 Comments
Power Pump Routine
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
206.6K Reads 31 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.
31.9K Reads 14 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!
60.6K Reads 16 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!
214.3K Reads 25 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!
198.8K Reads 61 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.
170.8K Reads 20 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.
156.6K Reads 26 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!
106.9K 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.
147.3K Reads 27 Comments
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.
417.5K Reads 177 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.
175K 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).
82.6K Reads 47 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.
68.5K Reads 0 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.
35.1K Reads 0 Comments
Fit man doing dumbbell curl in the gym
Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
485.9K Reads 197 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.
43.2K Reads 3 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!
270.7K Reads 60 Comments

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