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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Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
In this edition of a series of Planet Fitness appropriate workouts, we provide a Push/Pull/Legs workout one could do with the equipment at Planet Fitness.
HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.
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.
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!
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.
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.
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.
Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!
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!
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.
Build a physique like the Dark Knight with this 14 week Batman Workout Routine inspired by some of the former and future actors who've played Batman.
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.
This workout uses only compound exercises. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
Ditch the set 7 day weekly split and start cycling your workouts during the week with this workout. You'll train each muscle more frequently & gain more mass.
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
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.
Unlock unmatched strength with this 5-day strength-building workout. This plan incorporates power, speed, and explosive movements to help you move serious weight in 8 weeks.
A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes.
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.
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!
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.
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!
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!
Build both size and strength in this 4 day split that incorporates both strength training and hypertrophy training. It's truly the best of both worlds.
Got a goal to build some serious mass this summer? This workout might be the perfect one for you. But leg day haters beware - this workout has 2 leg days!
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!
Although this routine is designed for a person whose body type is described as Ectomorph; it can be also be used by all body types as a change from their current workout.
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!
This article outlines everything you need to know to help you build a coveted V-tapered physique. Check out all of the tips & tricks you need to know!
A 5 day muscle building split routine for those who are pressed for time. Each workout can be completed in 30 minutes.
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.
Shock your muscles with this full body workout! Each muscle is targeted with 2 exercises that train a different function of the muscle for optimal gains!
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.
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!
Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn muscle building system. Thousands of people have used this system successfully.
Looking to switch up your training routine? Maximize performance, strength, and body composition with this 6-week high-intensity functional bodybuilding program.
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.
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 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.
Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
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!
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.
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.
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!
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.
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!
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. This system is perfect for the intermediate lifter who wants to continue to maximize gains.
This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more!
