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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A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
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!
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
Unleash your inner beast and reach your bodybuilding goals with this unique and comprehensive five day muscle building split workout from Maurice Bright.
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.
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.
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.
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!
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
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.
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.
This workout has been designed for new weightlifters looking to build forearm muscle. It hits the forearms with two exercises, one set per exercise.
Follow the workout logs for Cycle 6 of the Cut Like Cutler trainer. Week 11 is Heavy training and Week 12 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 4 of the Cut Like Cutler trainer. Week 7 is Heavy training and Week 8 is more Moderate.
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.
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
