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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A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
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.
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.
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.
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
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!
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!
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.
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.
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!
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!
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.
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.
Have you finished all 3 phases of the "Start from Scratch Beginners Program"? Well this intermediate mass building workout is the next logical step!
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!
So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. Sample meal plan included.
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).
This workout combines the main mechanisms of muscle hypertrophy to help you build some serious muscle. Try this split to put on quality summer mass!
Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program.
Looking for a new workout that will challenge your muscular endurance & add some size to your frame? The 3D Muscle Workout might be perfect for you!
A complete push, pull, legs muscle building workout program. Includes information on recovery, nutritional guidelines and supplement advice.
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
Finding an appropriate workout program can be hard for taller lifters. So, we created a 5 day muscle building split that's designed for the tall crowd.
Are you a recently enrolled college freshman or simply an upperclassman looking to shed some weight s/he has picked up over the years? Check out this workout!
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.
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.
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!
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.
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.
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!
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.
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
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.
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
Build a beastly body by alternating between intensity weeks and power weeks. Mr. NC Joe Ohrablo presents his incredibly effective muscle building system.
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!
This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt "The Animal" Weidner.
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
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.
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!
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.
