Muscle Building Workouts

10 Week Chest Size & Bench Press Strength Workout
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This ten week training cycle is designed to not only boost your barbell bench press prowess but also pack on slabs of muscle mass to your upper and lower chest.
10 Week Mass Building Program For Hardgainers
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2,200
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
100 Rep Hell: A Shocker Muscle Building Workout
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59
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.
100 Reps Per Set Shocker Fullbody Workout
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106
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.
12 Week Beginners Training Routine
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A twelve week full body beginners routine designed to get your body ready for an intense split routine. Includes a detailed week by week plan.
18 Week Chin Up & Dip Program
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147
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
2 Day Simple A/B Split by Steve
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334
Effective 2 day per week fullbody routine that is perfect for building muscle and strength. If you don't have time to live in the gym this is the routine for you.
2 Day Squat Workout For Improved Size & Strength
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17
No more weak and small legs. This squat specialization program will have you hammering your wheels twice a week, bringing up both your leg size and squat strength.
20 Rep Quad & Hamstring Shock Workout
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10
Can you handle the leg day pain? Let's find out. This is a no holds barred hardcore workout that will forge your budding twigs into mammoth tree trunks, if you dare try it.
A Better Body: 8 Week Fast Start Plan
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12
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.
3 Day Fullbody Workout Using Alternative Tools
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Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
3 Day Hardcore Program
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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.
3 Day Power Muscle Burn Workout Split
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135
Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn muscle building system. Thousands of people have used this system successfully.
3 Day Workout For Beginners
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1,308
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
300 Workout: The Rise Of A New You!
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23
Seize your glory by building a Spartan body. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle.
4 Day Bodybuilding Split by Shaun
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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 forum.
4 Day Maximum Mass Workout
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A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
4 Day Power Muscle Burn Workout Split
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2,938
This building workout is designed to maximize Progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
Rest Pause RP-21 Muscle Building Workout System
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99
RP-21 rest pause training helps you to increase muscle size and aesthetics. This 4 day upper/lower workout split focuses on big compound movements with no fluff.
4 Day Split Bodybuilding Split Routine
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85
This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. Legs have been split up into 2 separate days.