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.

All Muscle Building Workouts

Intermediate 4 Day Split Workout
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.
382K Reads 115 Comments
Giant Set Workouts For Hypertrophy
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.
194.2K Reads 15 Comments
Chris Pratt Inspired Workout: Train Like Guardians of the Galaxy’s Star Lord
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!
319.8K Reads 83 Comments
3 Day Muscle Building Workout For Beginners
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
3M Reads 1.4K Comments
Blue Print For A Leaner, More Muscular Body
Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
228.2K Reads 7 Comments
Scott Herman’s High Volume Training Upper/Lower Workout
This High Volume Training Upper/Lower workout program combines high volume training with high frequency training to help you build lean muscle mass!
118.5K Reads 13 Comments
Dave's V.I.F Mass Building Program
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.
668.5K Reads 212 Comments
Man home muscle building workout with dumbbell
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.
227.3K Reads 15 Comments
Full Body Workout Program for Tall Guys
Finding an appropriate workout program can be hard for tall guys. So, we created a 3 day muscle building full body program that's designed for the tall crowd.
141.5K Reads 51 Comments
10 Week Mass Building Program For Hardgainers
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
18.9M Reads 4K Comments
Big Traps: 2 Day Trapezius Building Workout
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
106.8K Reads 5 Comments
The Best Weekly Split for Maximum Muscle Gains
Maximize your muscular gains by utilizing this workout split! This split incorporates a breakdown of workout days, HIIT cardio days, and rest days!
180.5K Reads 15 Comments
Muscular man doing barbell chest presses
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.
2.2M Reads 714 Comments
Double Down Training
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.
45.8K Reads 13 Comments
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
86.8K Reads 11 Comments
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
976.5K Reads 247 Comments
Amplify Your Gains With SPLASH Training
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.
236.1K Reads 67 Comments
10 Week Upper/Lower Workout Program for Women
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results!
394.1K Reads 95 Comments
4 Day Split Bodybuilding Split Routine
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.
366.3K Reads 90 Comments
5,000 Rep Arm Specialization Program
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.
205.9K Reads 58 Comments
The Next Step: Phase 2 of the Intermediate Mass Building Workout
If you're just wrapping up Phase 1 of The Next Step Intermediate Workout Program, we've got Phase 2 ready for you! Keep the gains coming with this series!
50.8K Reads 18 Comments
The Giant Set Routine!
Stuck in a plateau? Blast your muscles with this giant set routine! The routine is short and intense, and hits each muscle group with 3 massive supersets.
183K Reads 192 Comments
The 12-Week Clear Muscle Challenge Workout
Paired with MuscleTech's Clear Muscle, this workout is designed to build muscle through a 3-phase training protocol that focuses on hypertrophy, power, and strength!
241.1K Reads 40 Comments
Upper/Lower Workout Routine for Tall Guys
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.
82.5K Reads 31 Comments
Man doing leg press in gym setting.
A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight. Workout was developed by Shaun from the Muscle & Strength forum.
690.4K Reads 374 Comments
8 Week Muscle Building Bodyweight Workout
Build muscle without a gym! This 8-week bodyweight workout routine will help you progress from basic to advanced bodyweight exercises.
274.5K Reads 28 Comments
5 Day Muscle & Strength Building Workout Split
Build muscle and strength with this workout program that combines two strength based weekly workouts with three hypertrophy size building weekly workouts.
813.9K Reads 95 Comments
Beginner Forearm Workout
This workout has been designed for new weightlifters looking to build forearm muscle. It hits the forearms with two exercises, one set per exercise.
131.3K Reads 33 Comments
Hugh Jackman Wolverine Body Workout
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.
350.1K Reads 31 Comments
Tom Hardy Inspired Workout: Train Like Venom
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!
154.8K Reads 14 Comments
Shaun's 30 Minute Workout Split Routine
A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
295.7K Reads 92 Comments
Combat Your Weakness Workout Program
This program combines the concepts of training volume, progressive overload, and muscular tension in order to build strength and muscle while prioritizing lagging body parts.
53.4K Reads 7 Comments
Planet Fitness Workout: 3 Day Full Body Machines & Dumbbells Only
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
835.2K Reads 145 Comments
2 Day Simple A/B Split by Steve
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.
783.7K Reads 358 Comments
Cut Like Cutler Trainer - Cycle 1
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
232.7K Reads 19 Comments
4 Day Upper/Lower Planet Fitness Workout (Machine & Dumbbell Only)
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
288.9K Reads 52 Comments
Shaun's 4 Day Progressive Overload Split
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.
105.5K Reads 48 Comments
Cut Like Cutler Trainer - Cycle 3
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
44.9K Reads 3 Comments
5 Day Body Part Split Planet Fitness Workout
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.
311.1K Reads 49 Comments
Sean Sullivan's Power Base Workout
This 4 day split by natural bodybuilding champion Sean Sullivan relies heavily on 6x6 training to encourage rapid strength and muscle gains.
72.5K Reads 50 Comments
Cut Like Cutler Trainer - Cycle 5
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
32.1K Reads 0 Comments
6 Day Workout & Guide to Put on Muscle Mass
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.
254.2K Reads 17 Comments
Sean Sullivan's Back Specialization Workout
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
312.2K Reads 37 Comments
DumbBar Workout: Make Killer Gains With Dumbbell & Barbell Supersets
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
227.3K Reads 40 Comments
Dumbbell Only Workout: 6 Day Dumbbell Workout Split
This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
1.8M Reads 437 Comments
Dumbbell Only Home Or Gym Full Body Workout
Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
6.7M Reads 2K Comments
Old School Gains: Build Muscle Like an Iron-Game Legend
Is the modern lifter really willing to do what it takes to build major muscle? Try training like an old-school legend for big results!
163.8K Reads 28 Comments
Body Metamorphosis: 12 Week Transformation Workout to Help You Build Muscle
If you're looking to completely transform your physique, we've got the perfect workout for you! This program combines 3 types of training for max results!
661K Reads 89 Comments
Monster Traps Workout
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
209.1K Reads 37 Comments
Playground Workouts: Having Fun While Building the Body You Want
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
25.6K Reads 2 Comments

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