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Keeping it simple is often best. And on chest day, giving your best effort to a few exercises is often way better than trying to tackle lots of movements, but tiring out before reaching the finish. This workout is as bare-bones as it gets, but that doesn't mean it has to be any worse than an...

The best measure of absolute pressing strength is not the bench press (please don’t tell the powerlifters) but the overhead press. Although the bench press is pretty standard among lifters, the same cannot be said for the overhead press or the many overhead press accessory exercises. Why? You...

This 5 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! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 5 Time Per Workout45-60...

WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Advanced Program Duration10 weeks Days Per Week 4 Time Per Workout50 minutes Equipment Required Barbell, Bodyweight, Dumbbells, Machines Target GenderMale Recommended Supps Whey Protein Creatine Monohydrate Essential Fats...

WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration12 weeks Days Per Week 3 Time Per Workout45-60 minutes Equipment Required Barbell, Bodyweight, Dumbbells Target GenderMale & Female Recommended Supps Multivitamin Pre-Workout Creatine Whey...

A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4 Time Per...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 3 Time Per...

A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration6 weeks Days Per Week 3 Time Per Workout45-60...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration9 weeks Days Per Week 4 Time Per...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 6 Time Per...

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! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4 Time Per...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration12 weeks Days Per Week 3 Time Per...

Limited on time? This 3 day training split combines rest-pause sets with progressive resistance to help you build solid muscle in a short amount of time. Get ready to intensify your lifts! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8...

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration6 weeks Days Per Week 5 Time Per Workout45 minutes...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration10 weeks Days Per Week 3 Time...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 5 Time Per Workout65 minutes...

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. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 4...

Can you handle training like Arnold Schwarzenegger, Sergio Oliva or Lou Ferrigno? These legends set a new standard for muscle mass and training frequency. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 6 Time Per...

Got a goal to destroy that bench press PR of yours? Some tricep accessory work will help and these 4 dumbbell tricep exercises are a good place to start! If you have ever missed a bench, the number one limiting factor that I’ve found is tricep strength. I know others will argue about lat...