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 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.
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.
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.
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.
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.
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.
Build stronger, more defined forearms with targeted workouts, anatomy insights, and training tips to boost grip strength and complete your physique.
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.
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.
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
Follow the workout logs for Cycle 4 of the Cut Like Cutler trainer. Week 7 is Heavy training and Week 8 is more Moderate.
Follow the workout logs for Cycle 6 of the Cut Like Cutler trainer. Week 11 is Heavy training and Week 12 is more Moderate.
Most workout routines are designed for the evening lifter. If you're an early riser, we've got the perfect morning workout routine and advice for you!
The Army Combat Fitness Test is a new fitness test for Army personnel that will be implemented in October 2020. Do this program to pass it with flying colors.
Are you stuck in a plateau? Do you want to increase your strength, size, and muscular definition? Use these exercises to design your own routine, and send your body into an anabolic state.
They say Father Time is undefeated, but that doesn't mean you can't make gains all of your life. Check out these training strategies for older athletes.
Take your mass gaining to a whole new level with this workout split inspired by several individual workout videos we've published featuring Steve Kuclo!
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
Pro bodybuilder RJ Perkins combines aspects of Layne Norton's PHAT, Wendler's 5/3/1 and Westside training into a muscle building system that packs a punch.
An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.
Gordon LaVelle's method of training is a highly effective and efficient system for building muscle that focuses of a limited number of sets performed to muscle failure.
4 day "Mini-Dozer" Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Lower volume variation.
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!
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.
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.
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.
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!
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!
No equipment, no time? No problem! Using only dumbbells, bands and your bodyweight, Brad Borland shows you how to train for gains using supersets.
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!
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.
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.
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.
