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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...

Have you ever taken the time to understand bench press form and setup? Boost your bench numbers now, and pack on some serious chest and tricep mass! Let’s do an experiment. I'm sure you’ll figure out how it ends. Take a buddy to the gym today. But don’t say a word about the workout. Let him slip...

Take your triceps to the next level with these 5 triceps exercises that come with unique twists for maximum growth. Plus, there's a triceps routine you can try right away! Let’s face it. When others ask you to strike a pose, it’s the biceps that gets all the attention. But that little voice in...

If you want to build big arms, you have to build big triceps. Check out these 4 triceps exercises and learn how to incorporate them in your workouts. It’s always impressive to see a well-developed set of triceps. Similar to the hamstrings, it’s a group of muscles that aren’t always focused on...

Stuck in a bench press plateau? Use these tips to mix up your workouts and bench training and add some pounds to your bench! It’s a very common question I get asked all the time in the gym, via email and on the forums. “Can you give me some tips for increasing my bench press?” You see the bench...

When it comes to weight training, bigger name exercises are often over-glamorized. However, these 4 overlooked lifts can prevent injury & help build muscle! The biggest reason a guy will stop going to the gym is for 1 of two reasons: He runs out of time. He gets hurt. The first one is an...

Muscle & Fitness has been sharing the champions’ secrets for many decades now, and their tips have helped generations of lifters reach their potential. One champion that recently hopped on the M&F YouTube channel to talk shoulder training was 2022 Bikini International winner and top Bikini...

Time to train for the pump. Cluster sets are an excellent bodybuilding technique that allow you to break up training monotony and pack on the muscle size you are after. Clusters - not just for breakfast anymore. Since this is the season to get huuuuge, one might as well try something new. We...

Building broad shoulders will complete your physique & make you look strong. Learn which exercises are the top 10 all-time best for targeting your shoulders. Having big arms is always in style and a strong bench press is cool but when it comes to the symbol of upper body power, the shoulders...

Whether you want to add size or develop shape, these advanced movements will help you maximize your arm-building potential. Sample workout is also included! There is a common expression that is used in all aspects of life - “keep it simple.” However, another popular phrase is “variety is the...