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
10-Week Lean & Strong Program for Women 40+
A 4-day strength training program for women over 40 designed to build muscle, burn fat, and improve fitness with simple nutrition and recovery support.
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Dumbbell Only Workout: Increase Your Bench Press in 8 Weeks
No barbell? No problem. This 8-week dumbbell workout is designed for beginners and home gym lifters to increase bench press strength.
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Stronger Together: 8-Week Parent & Teen Workout Program
This workout program is designed to build strength, improve fitness, and create lasting habits, and is designed for beginners and experienced lifters training together.
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Recapture your motivation by utilizing one of the most basic workout styles most of us grew up using - The Bro Split. Check out The Ultimate Bro Split.
Travel for your job? Going on vacation? Need a workout you can do in a hotel gym with limited equipment? We got you covered with this hotel gym workout!
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.
This 4 day workout will help you stretch sleeves, build mass, and bump up that number on the scale. You'll also learn about proper nutrition for your mass building goals.
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!
Work out like Guardians of the Galaxy's Star Lord & Jurassic World's Owen with the Chris Pratt inspired workout program. Read more to learn about the program!
Build bigger glutes and sculpted shoulders without bulking up. This comprehensive plan also includes a full mobility day to help improve recovery and prevent injury.
Ditch the set 7 day weekly split and start cycling your workouts during the week with this workout. You'll train each muscle more frequently & gain more mass.
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!
Build better biceps and triceps in just 30-40 minutes. This awesome arm workout can be completed independently or added to your current program for extra gains.
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.
Avoid plateauing with the "No Juice" routine, which manipulates intensity, frequency, and volume to help you continue progressing in the gym.
Build your best physique in three months with this complete routine. This 6-day program focuses on each muscle group, emphasizing muscle shape, size, and definition.
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
Finding an appropriate workout program can be hard for taller lifters. So, we created an upper/lower workout split that's designed for the tall crowd.
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.
Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!
Build a physique like the Dark Knight with this 14 week Batman Workout Routine inspired by some of the former and future actors who've played Batman.
Got a goal to build some serious mass this summer? This workout might be the perfect one for you. But leg day haters beware - this workout has 2 leg days!
Develop the ideal physique using the same principles as the pioneer of bodybuilding. This 12 week Steve Reeves inspired workout will help you build muscle!
Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
Amplify your gains with SPLASH training, an advanced 6-day muscle building workout system that has you training both your bench press and squat three times per week.
Get ripped like Wolverine by applying the same underlying training principles Hugh Jackman did while working out in preparation for his role on the big screen.
Kettlebell workouts can be a fun change of pace from your traditional free weight training. Learn how you can use the kettlebell in an upper/lower split.
Take the next steps in your HIT MASS program with these 4 & 5 day high intensity training workouts. If you're looking to achieve new gains, try this program!
This effective, evidence-based home band workout incorporates the basic principles of metabolic stress training in order to maximize your workouts with minimal to no gym equipment.
Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes.
Work out like Black Panther's Killmonger & Creed's Adonis Creed with the Michael B. Jordan inspired workout program. Read on to learn more about the program!
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.
This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
Don't fall victim to workouts that have way too much unnecessary training volume. This workout program was written with natural bodybuilders in mind.
Build muscle mass with one of the best strength coaches in the game, John Meadows. This Mountain Dog PPL is an exclusive Meadows workout on Muscle & Strength!
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
Being stuck at home doesn't mean you can't get in a great workout. Take on some serious "bro-split" training and build muscle with this 5-day at-home workout.
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.
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
Tom Hardy is known for his body transformations when preparing for movie roles. This inspired workout can help you look like his upcoming character in Venom!
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins.
This is an intense and proven 20 week training program from MusclePharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up.
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
A quality change of pace, this routine sets aside squats, deadlifts and flat bench press and hammers your muscles into new growth using timed sets and supersets.
This 4 day workout program helps you build muscle by combining a high volume 3 day split with a fun and functional full body Friday workout. Give it a try!
Designed for someone who's been lifting for a while and wants to step up their training. The workout has a 2 days on, 1 day off, 1 day on, 1 day off schedule.
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.
