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

Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
5M Reads 1.2K Comments
Off-Season Bodybuilding Workout to Build Muscle
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!
44K Reads 2 Comments
100 Rep Hell: A Shocker Muscle Building Workout
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.
209.9K Reads 62 Comments
Workout Program to Get Huge
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!
395.7K Reads 82 Comments
The Best Upper Body Workout Routine
Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)!
180.5K Reads 8 Comments
Muscular man in red tank doing single arm hammer curls at gym.
Build muscle as quickly as possible using this 20-week program that features 3 unique stages: neuromuscular adaptation, conditioning, and maximization.
721.7K Reads 83 Comments
Muscular bodybuilder in stringer shirt doing heavy barbell rows
The most common goal in the gym is to build lean muscle. Give this 6 week workout program to build lean muscle a try and absolutely crush that goal!
1.7M Reads 285 Comments
12 Week Off-Season Classic Physique Bodybuilding Workout
Classic Physique is becoming the most popular division in bodybuilding. Check out this classic workout routine and start building your classic look today.
96.6K Reads 24 Comments
Get Swole: 5 Phase Muscle Building Workout System
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.
1.2M Reads 170 Comments
Push-Pull Superset Workout Ft. NFL Tight End Vernon Davis
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!
118K Reads 21 Comments
Phase 3 of the Complete Beginner’s Program
New to the gym scene? This third 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.
107.2K Reads 39 Comments
The Ultimate Bro Split: 12 Weeks to MASS
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.
183.1K Reads 23 Comments
Double Split Training: 3 Month Specialization
It's time to go retro. This 3 month specialization program has you in the gym for 10 workouts each week. Back it with plenty of sleep and food for all kinds of gains!
213K Reads 25 Comments
Growing Strong: The Ultimate 8 Week Workout for Intermediates
Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass!
208K Reads 30 Comments
Muscular man doing barbell row in gym
This workout program incorporates an old-school training method and is designed to help you maximize your gains! Muscle Mass Inflation is a muscle building workout that will take you from small to swole.
152.1K Reads 26 Comments
Branch Warren's Pre Olympia Workout & Sample Diet
Mr. Olympia competitor and Team Muscletech member Branch Warren shares his pre-contest 5 day training split, along with a sample eating and supplementation plan.
217.6K Reads 16 Comments
Workouts for the Road: A Complete Hotel Gym Workout Program
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!
111K Reads 1 Comment
Muscular man doing single arm isolation bicep curls.
Want bigger arms? These three convenient and efficient giant sets will help you stretch sleeves and achieve the pump of your dreams in 30 minutes or less.
32K Reads 6 Comments
Squat & Deadlift Muscle Building Program
It's time to get nasty in the gym. This muscle building approach has you working both squats and deadlifts on the same day, alternating between heavy and volume days.
149K Reads 30 Comments
SWOLEvember: 4 Week Bulker's Dream Workout
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!
198.1K Reads 61 Comments
Man doing forearm plank outside.
You don't need fancy gym equipment to have a great workout. Grab a barbell and some resistance bands and try out this 8-week muscle building at-home workout.
30.2K Reads 7 Comments
Old School Bodybuilder Flexing Muscles in the Gym
Can you handle training like Arnold Schwarzenegger, Sergio Oliva or Lou Ferrigno? These legends set a new standard for muscle mass and training frequency.
555.5K Reads 91 Comments
Huge in a Hurry Workout Program
If you're trying to add lean muscle quickly, the huge in a hurry workout program is perfect for you! Try out this 3 day a week program to build muscle!
133.5K Reads 34 Comments
Shirtless, muscular man doing front rack barbell reverse lunges.
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.
47.2K Reads 15 Comments
Old School Series: 1990s Bodybuilding Routine
Time for some blood and guts! Set aside volume training and focus on quality above quantity. This 4 day workout split is based upon the training style of Dorian Yates.
169.8K Reads 20 Comments
Building the X Frame: 10 Week Muscle Building Workout
Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!
125.3K Reads 13 Comments
High Intensity Functional Bodybuilding
Looking to switch up your training routine? Maximize performance, strength, and body composition with this 6-week high-intensity functional bodybuilding program.
52.2K Reads 15 Comments
Training For Those With Little Time & Equipment
No equipment, no time? No problem! Using only dumbbells, bands and your bodyweight, Brad Borland shows you how to train for gains using supersets.
156.3K Reads 26 Comments
4 Day Advanced Upper/Lower Workout Program to Build Mass
This advanced upper/lower workout is geared to those looking to put on muscle mass. Up the training volume and training frequency to build mass for spring!
416.6K Reads 109 Comments
Fit female doing glute workout outside
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
56K Reads 8 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.
2.9M Reads 299 Comments
Phase Training Pt.1: 5 Week Primer Workout for Muscle Size
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
106.1K Reads 27 Comments
Man decline bodyweight pushup workout
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
873.9K Reads 38 Comments
Quick Start Workout Guide & Eating Plan
Build the body you want using the fundamentals. Focus your will to succeed and get bigger, stronger and leaner during the new year with this complete workout & diet plan.
147.1K Reads 27 Comments
Building the Ideal Body: Steve Reeves Inspired Workout Program
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!
337.2K Reads 24 Comments
Introduction To Bodybuilding Workout
This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
211.7K Reads 124 Comments
Drop 5 System: 4 Day Mass Building Workout Split
Blast your body with this potent muscle building workout by Steve Shaw. This four day plan is an upper/lower training split which cycles intensity over a 3 week period.
303.2K Reads 55 Comments
Phase Training Pt. 2: 5 Week Workout to Build Muscle Size
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
62.7K Reads 11 Comments
3 Day Dumbbell & Barbell Home Workout
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.
1.3M Reads 585 Comments
Build Big, Brutal Muscle & Strength
Nothing pretty here! You're about to become a big, bad anti-hero behemoth. This no frills, get it done 4 day workout split will help you pack on both muscle and strength.
388.1K Reads 49 Comments
Chris Evans Inspired Workout Program: Train Like Captain America
Work out like the first avenger, Captain America, with this Chris Evans inspired workout program. Read more to learn how you can transform your physique!
519.2K Reads 87 Comments
3 Day Hardcore Program
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.
415.8K Reads 177 Comments
Fast 4: A Beach Body Workout Program For The College Student
Not everyone wants to be a bodybuilder. This workout is perfect for the college student who wants to build muscle with the primary goal of looking great at the beach.
182.1K Reads 39 Comments
The Next Step: 6 Week Intermediate Mass Building Workout
Have you finished all 3 phases of the "Start from Scratch Beginners Program"? Well this intermediate mass building workout is the next logical step!
241K Reads 15 Comments
Dougs 4 Day Split Workout
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.
2.3M Reads 915 Comments
Upper/Lower 4 Day Bodybuilding Workout
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
3.3M Reads 437 Comments
Dave Bautista Inspired Workout Program: Train Like Drax the Destroyer
Work out like Guardians of the Galaxy's Drax the Destroyer with this Dave Bautista inspired workout program! Read on and start building beastly muscle!
142.9K Reads 16 Comments
Muscular man doing front squat in the gym
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
1.1M Reads 367 Comments
Wild 20 Powerbuilding Workout: Get Crazy, Get Big & Strong
Bust out of your training rut and blast through muscle and strength building plateaus using a unique combination of 5, 10 and 20 rep sets. This program delivers results.
472.4K Reads 154 Comments
Ryan Reynolds Inspired Workout: Train Like Deadpool
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!
172.4K Reads 26 Comments

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