Free Workout Plans
1000+ free workout routines for any goal and experience level.
Why You Need to Have More Leg Days (Workouts Included)
It’s one of the dumbest ideas around. Not to mention one of the most common. The idea is that you should train legs just one day a week. You hate leg day. I hate leg day. We all hate leg day. You curse it, struggle with it, and then cope with debilitating soreness for three or four days afterwards e...
Surviving The Zombie Apocalypse: A Strength & Conditioning Guide
As fans all over the country enjoy The Walking Dead among other zombie related shows, movies and video games we all find ourselves wondering what we would do in that type of situation. What would be our weapon of choice? What’s the safest building? What would we eat? Well, being a zombie fan myself,...
Hollywood Muscle: Zac Efron Inspired Workout Routine
It’s that time again and we’re back for another edition of Hollywood Muscle. Hollywood Muscle is a monthly installment where the M&S team revisits some of the most iconic physiques in the history of film and media. On the docket for today is none other than Zac Efron. Efron has gone from teen heartt...
Muscle Building Workout Program for Tall Guys
The vast majority of sample workout programs out there aren’t designed with tall people in mind. Which can be unfortunate, because certain machines, equipment, and specific ranges of motion just aren’t tall person friendly. As a fellow member of the tall person’s society, I wanted to change that. Th...
Build Huge Muscles: 12 Week Workout Program to Get Huge
Is your goal to get huge? It’s a common goal among our readers. And the reasons why vary from person to person. Maybe you’re tired of being the smallest in your friend group. Maybe you’re just trying to find a healthy hobby. Maybe you’re trying to impress someone (romantic interest? You go bro/ette!...
Get Yoked Like Thor: Complete Training And Diet Plan
With Thor storming its way into theaters soon, this is a good time of year to get motivated and set out on your own journey for more muscle and strength. Like Thor, if your goal is to build a powerful, muscular body that actually looks like it came from Asgard and are tired of the “fitness” programs...
Women’s Fitness Trainer: 6 Week Women's Workout for Strength
In these modern times the term strength has become synonymous with women. More women are enthusiastically stepping into the resistance training realm whether it is power lifting, cross-training, or any other weight training practice. But strength training should be universal. Woman or man; it’s far...
Women's Fitness Trainer: 6 Week Women’s Workout for Fat Loss
Fat loss is a tricky thing. You want to train and keep your strength levels and eat a good satiating diet, but you also want to strip away unwanted fat. Many will participate in exclusive programs that are either all one way or another. For example, many will perform cardio only and neglect any type...
Women's 3-Day Glute Building Workout
Getting in a solid training session can be hard. Making time to go to the gym five or six days a week can be very difficult for many people. There are jobs, family, and other commitments that have to be considered. Even if you can get in three workouts a week, there are some areas that you want to...
Wild 20 Powerbuilding Workout: Get Crazy, Get Big & Strong
Earlier this year I designed a bench press program called the 2 Plate Special. It was created to help the myriad of lifters stuck around a 180-240 bench press max bust through plateaus and make progress. While I knew this training protocol would help, I didn't expect it to catch on like wildfire. Th...
Fast 21 Workout: 3 Weeks To A Lean & Shredded Physique
This program consists of 21 days of heavy compound movements mixed with high-intensity training to deliver fast results and help you get in the best shape of your life. Each day brings something different to the table when it comes to training methods: Heavy core lifts, super sets, drop sets, and...
Workouts For Women
Learning From Louie: Building a Westside Workout From Home
Westside Barbell has been established for decades as the world’s strongest gym. This is where the strongest lifters in the world train and their main goal is world records. Plain and simple, if you aren’t training for a record, Westside Barbell might not be the place for you. Luckily, founder Louie...
The Weekend Warrior Workout
Are you the weekend warrior type? Do you work all week and then ramp-up your competitive drive on the weekends in hopes to blow off some much needed stress? Or do you simply have little time during the work week and the weekends are your “safe haven” for getting out from behind the desk and shifting...
The Warrior Elite Workout Program
Maintaining one’s physical fitness is essential to being successful in the Armed Forces. Aside from being held to the highest moral standard and adapting to the military way of life, soldiers must abide by strict physical fitness demands to be ready for combat and noncombat operations. Even more phy...
Want Bigger Triceps? Flip Your Grip!
Fellas, how many of you started lifting with the goal of having huge arms? Many of you, right? That’s what I thought. Unless you just started training recently, you know getting big arms is more than banging out curls. You have to make sure you hit those triceps and hit them hard since they take up...
VTS - The Complete Venom Training System Program
About a year ago I came up with the Venom Training System. Now I want to present to you a complete program based entirely around its principles. From head to toe and bicep to calves, we’re going to cover every body part. I am going to present to you detailed training sessions and protocols to follow...
Push-Pull Superset Workout Program Ft. NFL Tight End Vernon Davis
We recently traveled to Washington D.C. to team up with MuscleTech athlete and Pro Football Player, Vernon Davis, to bring you some of his All-Pro training secrets. In this video, Vernon gives us his favorite upper body workout routine to put on muscle size during his off-season. Since Vernon has su...
Upper/Lower Workout Routine for Tall Guys
Finding workouts online can be especially difficult for the taller crowd. Certain exercises don’t feel right for us. And making sure you’ve picked the correct exercise variation when most people tell you that you HAVE to deadlift, squat, and bench press can be tricky. That’s where this workout comes...
VCS 3 Stage Back Workout - Volume, Cluster & Strength Training
The volume, cluster and strength system is structured in 9 week cycles. There are 3 separate blocks of training, with each block lasting 3 weeks in duration. Each VCS block (volume, cluster, strength block) for major body parts is comprised of 3 different exercises. During a given block you will be...
Vampire Hunter Training Guide: Wooden Stake & Garlic Not Required
What would it take to track down a fast, agile, strong creature such as a vampire? Would it take a lot of the same traits and then some? Would you need strength, speed, stamina and as little extra baggage as possible to contend? Could training this way also produce a pretty badass physique in the me...
4 Day Upper/Lower Bodyweight Split Workout
I compete in Powerlifting, my fiancée knits — our levels of and outlooks on fitness couldn’t be further from one another. But, like millions of people around the globe, our lives have evolved over the course of the last month due to a pandemic and an order encouraging us to “stay at home.” After onl...
Upper/Lower (At Home) Kettlebell Workout
There’s a lot of good things going for kettlebells. The size of the kettlebell (even heavier ones) make them convenient to store in your home gym. The anatomy of the kettlebell requires your accessory muscles and grip to work to stabilize. The majority of exercises you can perform with kettlebells w...
4 Day Upper/Lower Women's Dumbbell Only Workout
As 2020 has proved, you never know when your situation may change. Aside from life in general, this also applies to your training. Your gym may go out of business, something may restrict your travel, or any other life situation that is out of your hands may take place. This is why you should prepare...