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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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!
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.
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.
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!
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
Looking for a new way to challenge your muscles into growing? The TUT Workout Program might be exactly what you need! Learn more about TUT and the workout!
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
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.
Work out like Rambo and Rocky with this workout routine inspired by Sylvester Stallone in this month's edition of Hollywood Muscle. Check it out!
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.
Classic Physique is becoming the most popular division in bodybuilding. Check out this classic workout routine and start building your classic look today.
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!
This workout program maximizes your muscle growth by increasing your training frequency. Invest the time, and you'll be BUILT Different.
HIT training is unlike any muscle building approach you've ever tried. Workouts are brisk, intense, focusing on moderate volume, training to failure and recovery.
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!
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.
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.
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!
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.
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!
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.
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.
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.
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 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!
This home version of our HIT3 training program will give you the muscle-building challenge you crave all while using the equipment you have in your home gym.
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.
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!
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.
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.
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 High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
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.
This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises.
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.
Maximize your muscular gains by utilizing this workout split! This split incorporates a breakdown of workout days, HIIT cardio days, and rest days!
