Strength Building Workouts

Increasing strength is no easy feat, but our huge database of strength-building workout plans can help you achieve your goals. If you're a beginner, we recommend checking out our 5x5 Novice Strength Building Program.

All Strength Building Workouts

6 Day Push/Pull/Legs (PPL) Workout Split & Meal Plan
This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
9.5M Reads 743 Comments
Muscle & Strength Full Body Workout Routine
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.
4.8M Reads 438 Comments
Lean man doing lateral raises in the gym.
This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle.
135.4K Reads 10 Comments
Close up shot of a strong man doing a a back workout in the gym.
Unlock unmatched strength with this 5-day strength-building workout. This plan incorporates power, speed, and explosive movements to help you move serious weight in 8 weeks.
32.8K Reads 6 Comments
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting its effectiveness.
7M Reads 2.2K Comments
Muscular man wearing a black tank top doing shoulder presses in the gym
Build total body strength with this 5-day strength-building program! You’re going to train five days a week and should be in and out of the gym in less than an hour.
567.2K Reads 111 Comments
strong men and women working out in the gym
Improve performance (and aesthetics) with this functional strength training program. Bodyweight movements, conditioning work, and supersets work together to help you build a stronger foundation for a functionally fit physique.
1.7M Reads 240 Comments
Navy Seal Workout Routine For Speed, Strength & Endurance
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.
1.1M Reads 122 Comments
Power Muscle Burn 5 Day Powerbuilding Split
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!
4.5M Reads 2.7K Comments
Beef Up Your Bench Press 10x3 Workout Program
Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw
884.5K Reads 213 Comments
Black and white photo of Jamal Browner doing a heavy deadlift.
Build up to a new 1RM in just 8-9 weeks! This program is designed to strip away the complexity and hone in on the essential elements of a world-class deadlift program.
6.9K Reads 5 Comments
Wendler 5/3/1 Routine
Jim Wendler's 5/3/1 powerlifting system is popular because it works! Wendler's has you training 3-4 days per week on a rotating wave system.
2.3M Reads 368 Comments
Modified Strength Hypertrophy Upper Lower (S.H.U.L) Workout
Build both size and strength in this 4 day split that incorporates both strength training and hypertrophy training. It's truly the best of both worlds.
354.7K Reads 69 Comments
Long Cycle Beginner Muscle Building Workout
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
489.6K Reads 53 Comments
Rapidly Build Strength And Size
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
723.3K Reads 271 Comments
Strongman doing a heavy squat in the gym
Muscletech and powerlifting/bodybuilding phenom Matt Kroc presents a strength program designed to drive up gains by increasing intensity over a 16 week period.
408.7K Reads 31 Comments
Summer Strength: 4 Day Strength Building Workout Split
Build some serious strength this summer break with this Summer Strength workout plan. If you're looking to simply get stronger, this is the program for you!
190.9K Reads 57 Comments
Stephen Amell’s Arrow Workout: Strength & Functional Training
Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
451.7K Reads 49 Comments
Bill Starr 5x5  Linear Version For Intermediate Lifters
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
430.2K Reads 96 Comments
100% Powerlifting Workout
The 100% powerlifting workout. is specifically designed for someone competing in powerlifting. Also a great choice for someone building general strength.
835.4K Reads 226 Comments
Man and woman performing barbell deadlift
Are you stuck without a squat rack and bench? This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal.
147.8K Reads 6 Comments
4-5 Day Workout for Building Muscle & Strength
This workout is perfect for anyone coming off a long shredding phase and looking for a workout to help you build back some of the strength and muscle lost.
201.5K Reads 57 Comments
Density & Strength: 4-Day Powerbuilding Split
This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
1M Reads 597 Comments
Hollywood Muscle: Henry Cavill Inspired Workout Routine
Work out and eat like Superman with this workout routine inspired by Henry Cavill in this month's edition of Hollywood Muscle. Check it out!
127.5K Reads 7 Comments
Joe Donnely doing a bent over barbell row.
Forget what you know about the squat, bench press, and deadlift. There's 3 new big lifts in town to help you transform your body and increase your strength.
131.1K Reads 26 Comments
The "Muscle Rebound" Workout: 4 Day Strength Split Program
Build back all of that muscle you lost over the holiday season and get your spring break body ready with the Muscle Rebound workout program! Check it out!
170.9K Reads 32 Comments
Brie Larson Inspired Workout: Train Like Captain Marvel
Build strength and confidence with this workout inspired by Brie Larson. The 4 day sample workout includes an upper day, lower day, and 2 full body days.
99.7K Reads 15 Comments
Doug's 4 Day Split Maximum Strength Workout
If you are looking for a pure strength training routine, then this routine is for you. This program will increase your strength is the shortest time possible.
344.9K Reads 120 Comments
Sweatshirt Swole: The Ultimate Bulking Workout Plan
It's about time to pack up your tank tops and bust out your sweatshirts. Be sure you get swole and appear huge in your sweatshirt by doing this workout!
370.8K Reads 43 Comments
Guy on beach in black shorts performing kettlebell swings
Build a strong and sturdy core for improved athleticism and a complete physique! This 3 day workout is designed to help you strengthen your core with just 4 exercises.
39.4K Reads 4 Comments
963 Workout System For Muscle Size And Strength
The 963 training system is an upper/lower workout split that helps you to build both size and strength by cycling main lifts between 3 different levels of weight intensity.
218.9K Reads 47 Comments
The Conjugate System: Phase 1 of the Beginner Powerlifting Workout
Have you been thinking about competing in a powerlifting competition? The conjugate system is a proven way to boost your strength. Start with this program!
65.9K Reads 10 Comments
Rippetoe Wichita Falls Novice Program
This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
145.3K Reads 186 Comments
Nick Wright Bodybuilding NWB Workout Split
With nearly 150,000 Youtube subscribers and 650,000 Facebook followers, Nick Wright is an Internet sensation. In this feature we present his plan for building maximum strength.
108.4K Reads 14 Comments
How to Use Pause Reps To Get Bigger and Stronger
Break through your current muscle building plateaus using pause reps! Get Coach Myers' full isometric contraction workout and put on some serious gains!
69.4K Reads 2 Comments
Jason Blaha's Off Season Strength Program #1
Jason Blaha presents a twelve week off season strength building program for seasoned intermediate lifters. Accessory work is left open based on needs and weaknesses.
131.6K Reads 29 Comments
Massive Bench Press 16 Week Block Training Cycle
Get your bench press moving in the right direction with this 2 phase program. Lifters spend 8 weeks building muscle, and 8 weeks peaking towards a new one rep max.
123.5K Reads 14 Comments
MFT Training: Boost Strength and Build High Performance Muscle
Would you like to get stronger and build more muscle while spending less time in the gym? MFT training might be just what you need for big results.
85.9K Reads 31 Comments
Daily Undulating Periodization Advanced Muscle Growth Workout Feature
Maximize your training with this workout that utilizes an advanced training technique designed to enhance strength, power, and muscle hypertrophy.
182.1K Reads 22 Comments
Crazy 5 Method: An Intense Rep Scheme For Making Solid Gains
If you're looking for an excellent finisher to your lifts, look no further. Coach Myers' Crazy 5 Method is bound to give you the pump you're looking for.
74.9K Reads 5 Comments
EKnight's Modified Westside Barbell Strength Workout
Eric Knight's modified Westside Barbell workout is beginner friendly and allows for progress without chains and bands. The program is 4 days a week.
196.7K Reads 103 Comments
The Conjugate System: Phase 3 of the Beginner Powerlifting Workout
Have you been thinking about competing in a powerlifting competition? The conjugate system is a proven way to boost your strength. Start with this program!
22.5K Reads 0 Comments
Jeremy's 6 Day Hardcore Strength Workout
Hardcore! This is a hardcore strength building workout that has you in the gym 6 days a week, and focuses on basic strength building lifts.
209.4K Reads 73 Comments
The Conjugate System: Phase 2 of the Beginner Powerlifting Workout
Have you been thinking about competing in a powerlifting competition? The conjugate system is a proven way to boost your strength. Start with this program!
25.6K Reads 2 Comments