Workouts for Men

BodyFit: Muscle-Building Plans

6 Weeks To Sick Arms By Jim Stoppani

6 Weeks to Sick Arms
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 2-3
  • Equipment: Full Gym

Over six weeks, your workout volume and schedule will fluctuate strategically to utilize the scientific principles of gene activation, periodization, and controlled overreaching. You’ll be performing classic gym exercises such as curls and extensions, but when and how much you lift is strictly prescribed to maximize gains.

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30-Day Arms With Abel Albonetti

30-Day Arms
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This is a systematic, effective approach to arm training like nothing else out there. You’ll get workouts to be attached to your current program, plus one standalone arm pump session that you’ll definitely feel the next day!

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30-Day Back With Abel Albonetti

30-Day Back
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. It was designed for a serious lifter who can commit to three intense back workouts each week. If you stick to the protocol, you’ll be in for some seriously hard work, but you will also see some serious results.

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30-Day Chest With Abel Albonetti

30-Day Chest
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 2
  • Equipment: Full Gym

Over four weeks, you’ll earn every new inch through hard work, using every piece of equipment in the gym. Dumbbells, barbells, machines, cables, and body weight will each help you tear down your chest to the studs and rebuild it bigger and better than ever.

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30-Day Legs With Abel Albonetti

30-Day Legs
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

In this supplemental program, you’ll put your legs through the wringer three times a week with heavy weight, big sets, and advanced techniques. The plan is designed to be stacked with other training, and you’ll learn how to fit intense leg workouts into a complete gym schedule.



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30-Day Shoulders With Abel Albonetti

30-Day Shoulders
  • Duration: 4 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 2
  • Equipment: Full Gym

Even though it’s only two workouts per week, this program is not for beginners. Over the next four weeks, you’ll feel like you’re using every piece of equipment in the gym as you bring out the best your shoulders have to offer. From dumbbells to barbells, plates to cables, each workout is more intense than the last and uses every available technique to tear down your muscle fibers and build your shoulders up bigger and stronger than before.

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Alternating Rest-Pause Training By Jim Stoppani

Alternating Rest-Pause Training
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

You may think you know what rest-pause training is all about, but Jim’s take is uniquely his own. Every movement you’ll perform is unilateral, meaning one arm or leg at a time. This allows you to take advantage of your muscles’ ability to quickly recover. You’ll accomplish more reps, with higher weight, and earn greater gains!

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Bench 300

Bench 300
  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 1
  • Equipment: Minimal Equipment

This is a one-day-a-week chest plan designed for anyone who can already bench 225 or more for a few clean, no-doubt reps. Use it in place of your usual chest or bench day to bust your plateau and start seeing results. Once a week, you’ll do a strategic program of bench variations and accessory moves to build your chest. The rest of the week is up to you.

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Buff Dudes: Journey For The Goblet Of Gains

Buff Dudes
  • Duration: 9 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Across nine weeks and nine old-school video-game-style levels, you’ll transform your body and crush your goals. You’ll learn a lifetime’s worth of crucial lifting wisdom, and laugh your butt off while you do it. Across three distinct “worlds” of fitness, you’ll progress from full-body to upper/lower and split-based training as you learn the fundamentals of bodybuilding, guided by the wisdom of YouTube legends the Buff Dudes. This is the sort of solid, proficient strength training you can take with you for eons, long after your quest is complete.

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Building Von Moger: 6-Week Mass Program

Building von Moger
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

If anybody knows what it takes to grow big muscles, it’s champion bodybuilder Calum Von Moger. Join him at Gold’s Gym and Venice Beach for a simple, effective training program and a first-class ticket for the gain train.

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Built By Science: 6-Week Muscle-Building Trainer

Built By Science
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

The in-depth training plan follows a five-day split that is broken into two phases. Phase one helps you build muscle and connective tissue strength to prepare your body for the heavier work ahead. The second phase is focused on strength development. Your coaches Jen Jewell, Craig Capurso, and Mike Robertson, CSCS, will guide you from start to finish.

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Dorian Yates’ Blood & Guts 6-Week Trainer

Dorian Yatess Blood & Guts
  • Duration: 6 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

We’re not talking about high-intensity interval training! HIT with one “I” is the muscle-growth protocol Dorian Yates used to build his legendary bodybuilder physique and hold the Mr. Olympia title against all comers. Instead of racking up volume, you’ll take one working set far beyond failure with extreme techniques like partial reps and extra negatives. If you’ve never tried HIT bodybuilding before, it’ll shock your muscles into growth like nothing else.



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FST-7: Big And Ripped

FST-7
  • Duration: 8 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Hany “Pro Creator” Rambod’s FST-7 Training System has helped win more than 10 Olympia titles for his clients. Train at a pro level with Rambod in this intense 8-week program to mold jaw-dropping size and definition. FST-7 is Fascia Stretch Training, a discipline designed specifically to build a stage-ready physique that dominates the competition—through brutally hard burnout sessions. The program is divided into two parts. Phase 1 will make you big. Phase 2 will make you ripped. You’ll hate it, but it works.

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Full-Body Muscle-Building Home Workouts

Full-Body Muscle-Building Home Workouts
  • Duration: 4 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Minimal

Yes, you can build serious muscle and strength while training at home! The best at-home workouts manipulate workout variables like tension, volume, and exercise pairings to hammer muscles while sparing the joints. Over four weeks, you’ll alternate workouts with a slight emphasis on the upper body or lower body. This allows you to overload certain muscle groups while still getting the benefits of full-body training, such as high-frequency muscle stimulation and fat loss.

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German Volume Training

German Volume Training
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

Thousands of people have already followed this workout on Bodybuilding.com and loved it. You’ll hit one movement per workout at 10 sets of 10 reps, followed by just the right amount of additional detail work, on a push/legs/pull split. If your body hasn’t been getting the message to grow, this will give it loud and clear!

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Get Swole: 16-Week Muscle-Building Trainer

Get Swole
  • Duration: 16 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

You’ll commit to five days a week of high-volume, heavy-weight workouts. Each of the four phases has a different focus: foundation, pyramid, pump, and detail, plus a bonus “growth boost” phase. Get Swole works just as well for hardgainers who struggle to put on muscle as it does for experienced lifters who want to continue building lean mass without unwanted fat.

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HRT: Animal Hellraiser Training

HRT
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

Hellraiser Training, aka HRT, is all about doing whatever it takes to make the muscle grow. This is a low-volume, high-intensity, high-suffering training routine designed for the experienced weight-training athlete with a reliable training partner. At first glance it looks like a regular four-day split, but the torture comes from the addition of Hellcentric reps, an extreme forced-rep protocol. You’ll work with a partner to obliterate your limits and get the most pain possible out of every session.

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Iron Intelligence

Iron Intelligence
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

Superheavyweight pro bodybuilder Evan Centopani knows that to develop a strong body you need a strong mind. This 12-week plan builds both with pro-level hard-and-heavy training. The 12-week program comprises three phases. First, you’ll build strength, which then allows you to hit the heavy weight and volume required to build size. Finally, the conditioning phase will bring out insane definition. By the end, you’ll be able to train at a level most people can’t hack.

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Jacked At Home: Bodyweight Muscle-Building Workouts

Jacked at Home
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Minimal

This no-weight workout program designed by elite strength and muscle coach Paul Carter will build muscle and strength using timeless exercises, but in tough protocols that will test you—and help you hold onto gains while at home. Lunges. Push-ups. Squats. Pull-ups. Think you’re too advanced for them? Think again. By the end of the four weeks, you’ll be well-acquainted with them—and how doing them for high reps can give your body a serious muscular and conditioning push.



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Jacked In 3

Jacked in 3
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This innovative, adaptable training program is for anyone with limited time who still wants to train hard and get jacked. To deliver workouts that give more than they take, elite bodybuilding and strength coach Paul Carter focuses on modalities that help grow or retain muscle while keeping wear and tear to a minimum, letting you train three days a week and see real results.

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Jim Stoppani’s 12-Week Shortcut To Size

Shortcut to Size
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

The Shortcut to Shred program by Jim Stoppani, Ph.D., was so popular that it spawned a muscle-building version. As Stoppani states, “Real science plus real training produces unreal results.” You’ll find everything you need to grow bigger and stronger: complete workouts, a complete muscle-building nutrition plan, and a handy supplement guide.

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Keto Muscle By Lawrence Ballenger

Keto Muscle
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Just because you’re cutting out carbohydrates doesn’t mean you’ll be cutting back on intensity! Bodybuilders have known for years that the keto diet can work hand in hand with training for muscle, as long as you do it right! This is tough, high-volume training with a few surprises thrown in—like “brutality sets” in each and every workout! You’ll get daily workout tips to help you make the most out of every workout, plus detailed programming that’s trackable in the Bodybuilding.com BodyFit Elite app!

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Killer Arms With Julian Smith

Killer Arms
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

This is serious but time-efficient training you can add onto any other program. You’ll build your best arms with pyramid sets, supersets, low-rep strength workouts, tempo training, dropsets, and brutal burnouts. This is a full education in arm training!

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Kris Gethin’s 4Weeks2Shred

4weeks2shred
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 7
  • Equipment: Full Gym

In four brutal weight workouts and three “active recovery” sessions a week, you’ll burn away the old you and build a new one that you never thought possible. For the next 28 days, you will be Kris Gethin’s client and training partner as he gets leaner and more defined than ever. Buckle up, because you’re in for a hell of a ride!

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Kris Gethin’s 12-Week Hardcore Daily Video Trainer

12-week Hardcore Trainer
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Everything Kris Gethin learned from leading scientists, professors, professional and amateur athletes, his clients, and his own research has been carefully applied to this plan. Absolutely nothing has been left to chance. He’ll show you how to eat, how to lift, and how to bring intensity to each and every thing you do.

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Kris Gethin’s DPT: 4 Weeks To Maximum Muscle

Kris Gethins DTP
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 7
  • Equipment: Full Gym

DTP stands for Dramatic Transformation Principle. It’s an all-out combination of rep schemes, weights, and advanced workout techniques that will radically alter your physique. Unbelievable transformations are Kris Gethin’s specialty. In this program, you’ll lift four days per week with cardio days between each weight session. DTP follows a unique pyramid protocol where you’ll only be doing 1-2 exercises for each muscle group or body part, but for perhaps hundreds of reps across multiple sets. There’s nothing in the world like it.



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Kris Gethin’s Muscle-Building 12-Week Trainer

Kris Gethins Muscle-Building 12-week Trainer
  • Duration: 12 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Your mission is to annihilate the old you and stimulate all the mechanisms that will grow the new you. Type 1, type 2a, type 2b—no muscle fiber will be spared. Day by grueling day, you’ll exhaust each of your body’s energy systems, leaving you with the only energy source that truly matters: your will. What you know about concepts like training intensity and volume will be challenged, cast aside, and redefined.

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Living Large: Jay Cutler’s 8-Week Mass-Building Trainer

Living Large
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Learn from four-time Mr. Olympia Jay Cutler’s lifetime of experience to build your own massive, ripped physique. You may not be able to throw around the poundage that he does, but Cutler-level size doesn’t come from training with 5-pound dumbbells. Add meat to your body by following Jay’s favorite split, workouts, and rep schemes. Go hard, and get it done!

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Maximum Muscle: 9-Week Advanced Training For Gains

Maximum Muscle
  • Duration: 9 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5-6
  • Equipment: Full Gym

This program isn’t for everybody; it’s for experienced lifters who are looking to add serious muscle mass. Your nutrition, supplementation, mindset, and recovery all need to be totally dialed in for this to work. If they’re not, Maximum Muscle will bury you. But if they are, then this could be the program that changes everything.

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Maximum Results, Minimal Equipment

Maximum Results, Minimal Equipment
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Minimal

This is the plan to get the most out of the least! If you’ve got a barbell, a few dumbbells, a bench, and a pull-up bar, you’ve got all you need to build serious strength and the physique to match. This program will give you everything you need to turn your home gym into a true iron pit! You’ll follow a classic muscle-building split: lower body, chest and back, shoulders, and arms. Each day will start with a big lift, then transition to higher-rep accessory work to build muscle where you need it. You’ll lift heavy, get a great pump, and love every workout of the week.

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Neil Hill’s Y3T 9-Week Video Trainer

Y3T
  • Duration: 9 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

James “Flex” Lewis became a world champion with the help of bodybuilding coach Neil Hill. But Hill’s system isn’t just for competitive bodybuilders; anyone can expect substantial muscle growth, with a reduced risk of injury. Weekly workout cycling forces your muscle fibers to adapt to a new stimulus every time you train a muscle group.

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Project Mass: Dr. Jacob Wilson’s 14-Week Muscle-Building Program

Project Mass
  • Duration: 14 Weeks
  • Fitness Level: Advanced
  • Goal: Build Muscle
  • Workouts per Week: 5-7
  • Equipment: Full Gym

Designed by Jacob Wilson, Ph.D., in conjunction with bodybuilder Lawrence Ballenger, Project Mass is an advanced, 14-week periodized resistance program built on a combination of cutting-edge techniques and classic bodybuilding lifts such as the barbell squat, deadlift, barbell bench press variations, and leg press. New techniques such as forced eccentric training, blood flow restriction, and intra-set stretching will make plateaus a thing of the past!

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Rise And Grind: 6-Week Muscle-Building Plan

Rise & Grind
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

Success doesn’t happen overnight. It is built day by day, rep by rep, habit by habit. Rise and Grind is a complete muscle-building training and nutrition plan, but it’s also a blueprint for a better way of living. Build positive habits over six weeks, and reap their benefits for a lifetime!



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Steve Cook’s Big Man On Campus

Big Man on Campus
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Get ready for the education of your lifting life. Designed specifically for students, bodybuilder Steve Cook’s muscle-building plan will teach you how to lift, eat, supplement, and grow. Learn the muscle-building basics, gain mass, and build strong habits for life. Don’t let a crazy course load keep you out of the gym. With a four-day body-part split plus three active recovery days, the workout schedule allows you to build serious muscle while budgeting your time to successfully balance fitness, fun, and academics.

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Swole And Strong By Mike Hildebrandt

Swole and Strong
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Why chase just size or strength when you can have both? Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers.

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The Blueprint To Mass

The Blueprint to Mass
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 6
  • Equipment: Full Gym

Before fitness hit the mainstream, back in the 60s and 70s, bodybuilding’s Golden Age legends camped out in bare-bones gyms, pumping out set after set of bread-and-butter barbell and dumbbell moves, and flexing in the mirror to ensure symmetry. It worked for them, and it’ll work for you, too!

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The Modern Physique: Steve Cook’s 8-Week Muscle-Building Plan

Modern Physique
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 5
  • Equipment: Full Gym

This is for the man who wants it all: Incredible symmetry and serious strength. Unreal definition and an engine that won’t quit. Don’t just look the part. Be the complete package with Steve Cook as your guide!

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The One-Month Hardgainer Solution

One-Month Hardgainer Solution
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 4
  • Equipment: Full Gym

Tired of chasing gains and getting nowhere? This is the plan for you. You’ll follow a time-proven muscle-building split, alternating upper- and lower-body workouts twice a week. Each day will start with a big lift, then transition to higher-rep supersets to give your body a loud and clear message to grow.

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Total-Body Strong

Total-Body Strong
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Build Muscle
  • Workouts per Week: 3
  • Equipment: Full Gym

This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It can help you build your muscular base, cross-train for a sport, or chase serious strength goals!

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