This 6 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
6
Time Per Workout45-70...
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Full Body
Training Level
Intermediate
Program Duration8 weeks
Days Per Week
3
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...
Does work have you trapped indoors all day? Enjoy the sunshine by taking your training to the great outdoors with this playground workout routine!
WORKOUT SUMMARY
Main Goal
Lose Fat
Workout Type
Split
Training Level
Beginner
Program Duration6 weeks
Days Per Week
3
Time Per Workout45-60 minutes...
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...
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!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration4 weeks
Days Per Week
3
Time Per...
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.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration8 weeks
Days Per Week
6
Time Per...
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!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Full Body
Training Level
Intermediate
Program Duration12 weeks
Days Per Week
3
Time Per...
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.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program...
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...
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.
WORKOUT SUMMARY
Main Goal
General Fitness
Workout Type
Split
Training Level
Intermediate
Program Duration4 weeks
Days Per Week
6
Time Per...
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.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Full Body
Training Level
Beginner
Program Duration4 weeks...
This advanced upper/lower workout is geared to those looking to put on muscle mass. Up the training volume and training frequency to build mass for spring!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Advanced
Program Duration12 weeks
Days Per Week
4
Time Per...
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.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration20 weeks
Days Per Week
4
Time Per...
Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration18 weeks
Days Per Week
4
Time Per...
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!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration8 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...
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!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration6 weeks
Days Per Week
3
Time Per Workout30-45...
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...