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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Maximize muscle growth with progressive overload. In this 4 day split by Shaun, you will add more weight to the bar each set on heavy lifts, and pack on muscle mass.
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 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 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
Building lean muscle mass requires you to do a lot of things right. Kick start your efforts with this 6 day workout plan & guide to efficient muscle building.
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more!
Traps are the true sign of strength. Quit relying on ego-based, half shrug movements and build a serious yoke with this 4 week explosive workout plan!
Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
There's more than one way to prepare for tailgating for this week's game. Get jacked and rock your team's swag with pride by performing this workout!
So many commercial gyms out there are only investing in machine equipment. If you go to one of these gyms, this might be the perfect workout for you!
This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt "The Animal" Weidner.
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
Build lean muscle like an absolute maniac with this 10 week workout program. This 6 day upper/lower workout maximizes frequency and volume to give you results!
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
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!
Get both a jacked and athletic physique by performing this 6 week program. The program focuses on the muscles of the posterior chain to make you functional.
New to the gym scene? This second part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
Don't waste your bodybuilding off-season by overconsuming calories and half-assing it in the gym. Instead, follow this program and make it progress season!
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.
A lot of lifters have one single and simple goal - get huge. If you're looking for a workout program to get huge with, give this 12 week program a try!
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
MuscleTech athlete and All-Pro tight end, Vernon Davis, takes us through his offseason muscle building push-pull superset workout. Give it a shot yourself!
We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!
You've found the motivation to hit the gym hard. What to do next? Try this extreme program that combines walking, muscle building and complex conditioning workouts.
This is a 4 day workout variation of one of the most popular training systems on M&S. You will hammer your muscles into effective growth using timed sets and supersets.
Burst through your muscle building plateau with this 8 week pyramid workout program. The pyramid sets in this workout are sure to challenge your muscles!
When using LoHiLo you will alternate between intense superset-focused weeks and the 12 to 16 rep range, and strength focused weeks that utilize 2 reps per set.
Looking for a new muscle-building challenge? This 8-week high-intensity training methodology pushes you to failure, not once but three times, for the ultimate pump.
Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements.
This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
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.
Learn how giant sets and density training can help ignite fat loss and spark new muscle growth. Feature includes sample push, pull, leg and fat burning workouts.
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.
Maximize your muscular gains by utilizing this workout split! This split incorporates a breakdown of workout days, HIIT cardio days, and rest days!
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.
Build stronger, more defined forearms with targeted workouts, anatomy insights, and training tips to boost grip strength and complete your physique.
Build the tight glutes needed to fill out the one and only red onesie by performing this Ryan Reynolds Deadpool inspired workout program! Check it out!
This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.
Build muscle like an elite warrior with this program inspired by the training of some of our active duty military men and women! Read on to learn more!
A variation on the classic push, pull, legs split, working shoulders and back on the same day, and biceps with legs. This workout was designed by Troy (tadolfi).
Forget fixed rep & set counts, and challenge yourself with this new workout program. It's you vs the clock, and your goal is to do as many reps as possible.
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.
Learn how the AR-7 program helped Game of Thrones actor Jason Momoa put on the major muscle needed to portray the great Khal Drogo.
Although this routine is designed for a person whose body type is described as Ectomorph; it can be also be used by all body types as a change from their current workout.
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
