Muscle Building Workouts

18 Week Chin Up & Dip Program
4.66216
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.
Rest Pause RP-21 Muscle Building Workout System
4.57647
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.
Steve's Density And Strength 4 Day Split
4.432435
581
This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
Doug's Mass Building Routine for Ectomorphs
4.387465
756
Althought this routine is designed for a person who’s body type is described as Ectomorph; it can be also be used by all body types as a change their current workout.
4 Day Power Muscle Burn Workout Split
4.37848
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.
PHD 4 - RJ Perkin's Power Hyper Deload Training
4.363635
141
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.
Frankoman's Dumbbell Only Split
4.36184
944
A dumbbell only workout for home or the gym that will pack on muscle mass. This routine design by Frankoman from the M&S forum.
Power Muscle Burn 5 Day Powerbuilding Split
4.36023
2,540
Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. You have been warned!
Joe Ohrablo's Non-Linear Periodization
4.35294
70
Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
PHUL Workout Routine For Size And Strength
4.351955
244
Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
Bulldozer Training 4 Day Workout Split
4.33871
189
4 day Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Workouts are shorter but more intense.
Dumbbell & Barbell Mass Workout
4.338345
438
Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
Dave's V.I.F Mass Building Program
4.329545
208
This program tackles 3 of the 5 different types of workouts that will hopefully keep your body growing in the right direction. Each phase is 4 weeks.
Muscle & Strength Full Body Workout Routine
4.293105
48
This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
4 Day Split Bodybuilding Split Routine
4.24176
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.
HIML-4 Maximum Muscle Building Workout System
4.24094
1,208
HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.
Dougs 4 Day Split Workout
4.237235
891
This muscle building workout is a tried and tested M&S muscle building staple! This workout was developed by trainer and forum member Doug Lawrenson.
Scrutiny's 4 Day Muscle Building Split
4.234375
672
This 4 day split by Scrutiny from the Muscle & Strength forum is an effective muscle building workout that features an arm day sure to provide results.
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
4.21104
339
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting it's effectiveness.
Shaun's 3 Day Muscle Building Split Workout
4.18504
1,244
Shaun's 3 day split workout is a solid routine for those who are looking to pack on some pounds! It features a chest & biceps day as well as a legs & shoulders day.