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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...
TUT Workout: 4 Day Muscle Building Workout Split
It’s time to build more muscle than ever before. How often is it that we read about a new way of training and get excited by the prospect of stretching those shirtsleeves, only to return to the same old methods? An unwillingness to commit to new strategies is nothing new. Though most seasoned traine...
Hollywood Muscle: Sylvester Stallone Inspired Workout Routine
In this series, we’re going to (re)visit some of the most iconic physiques (both past and present) to ever appear in theaters and/or on television. In the process, we’ll research some of the specific training and dietary protocols associated with the times and the actor/actress to help put together...
Scott Herman’s High Volume Training Upper/Lower Workout
Team BSN athlete and YouTuber, Scott Herman, recently traveled down to Columbia, SC to visit the Muscle & Strength HQ. While here he shared some of his training tips for us to share with our loyal M&S viewers. He also produce a full workout program for everyone to try. This program incorporates a vo...
Off-Season Bodybuilding Workout to Build Muscle
While most refer to wintertime as the “offseason,” I like to refer to it as “progress season!” The word “off” makes it sound as if it is the time of year to relax your training and eating habits since no competitions are anywhere in sight. However, when the temperatures begin to drop, this is precis...
“No Juice” Advanced Bodybuilding Workout Routine
Many of my friends and followers know when it comes to training I’m all about keeping it heavy, frequent, and consistent. I generally recommend finding just a few of the best exercises you feel suit your goals and hammering away at them always striving for progressive overload. For new lifters and...
Muscle Mania: 10 Week Workout for Lean Gainz
Got a goal to build crazy muscle? Look no further than the Muscle Mania workout program. The workout on this page is for those seeking to build pure muscle gainz. Strength may come as a by-product, but the main goal of this workout is to build as much muscle as possible. To do that, we’re optimizing...
The Perfect Back Workout to Increase Your Wingspan
It’s 2017 and what better way to distinguish yourself as king of the gym than by building a freakishly massive back to rival the best? The program below will enable you to do just that. A massive back is what sets the superior bodybuilder apart from the weekend warrior. Unfortunately, few lifters ac...
Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters
So you feel that you finally graduated from being a beginner and intermediate, and now you’re ready for advanced training. You’ve built the foundation, expanded on your weak points and balanced things out, but now you need even more of a challenge to push your physique to the next level. Enter advan...
Elite Shoulders: 3 Week Shoulder Shocker Workout
When maximally developed, there are few things more impressive on a lifter’s physique than thick, dense and freakishly-rounded delts! Many own a pair of big arms, or have big, chiseled chests, but it is far more rare to witness a couple of “cannonballs” hanging off the clavicles of your fellow gym r...
Deltoid Destruction: High Volume & Intensity Shoulder Workout
You’ve spent countless hours hammering your delts with every exercise imaginable and still your shoulders are lagging. You’ve increased the weight, lowered the reps, and used every kind of intensity method you know. If your shoulders are still not looking fully fleshed out it’s time to change up you...
Built Different Program: 6 Day PPL Workout Routine
If you’re looking to build muscle and are young with a lot of free time, your best option is to maximize your training frequency. During your youth (18-32ish), you’ll recover better than any other point in your life. You’ll also likely have the most free-time you’ll have until you decide to retire –...
Growin' Guns: Bigger and Better Arms in 30 Days
If the legs are the foundation of the physique and the abs are the centerpiece, then the arms are the added features or the special accessories. The rest of the physique can look amazing but the biceps and triceps are what complete the masterpiece. What makes a pair of arms truly great are size, sha...
Big and Strong: 8 Week Advanced Strength Building Workout
The beginner gains people see when they first start training are always enjoyable. It makes us want to do more, lift more, and feel even more powerful. The downside is that eventually, the gains may stall and what previously worked may not be as effective. When these “plateaus” arrive, stop doing wh...
ARMergency: A Killer Arm Day Workout Program
When you start thinking about lifting weights, what is the first thing that goes through your mind? The answer is likely a dude with big arms. How many people have used the power of their pythons to inspire us to start training? Guys like Arnold Schwarzenegger and Hulk Hogan come to mind. For the yo...
10 Weeks to Shredded: Maximize Your Fat Loss with this Workout
You’re a dedicated lifter and have dreams of getting shredded this summer. But you’re also worried about how long it will take and the lengths you’ll need to go to for the kind of head-turning shape that will make you a hit on the beach in record time. If you want to get summer shredded fast, look n...
8-Week Advanced Muscle Building Workout for Women
Many lifters rotate through different training phases throughout the year. Some seasons focus on getting leaner, while others prioritize building muscle and strength. For women looking to enter a true hypertrophy phase, an advanced training program can help maximize progress and push past plateaus....
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you. This advanced bodybuilder workout is designed to destroy each muscle group once a week ove...
Spring Shred: 8 Week Fat Loss Workout Plan
The last few months have been great for many of us in the iron game. We’ve upped the calories as well as the weights and the result has been new found mass and power. I hope you’ve had fun with that but now spring is here which means summer isn’t far behind. The jackets go away and the tank tops com...
HIT3 Training: 8 Week Intense Muscle-Building Program
Insanity is sometimes defined as doing the same thing over and over again while expecting different results. If you’re going through a rough patch in your fitness journey, or if you simply want a new muscle-building challenge, this is it! What is HIT3 Training? This program takes training back to...
4 Week Shoulder Shocker to Ignite Muscle Growth
Many years ago, I came up with a saying that is the perfect way to preface this article: “If you really want a muscle to grow, stop whispering at it, and start SCREAMING!” So, what does this mean? Simply put, the human body was not meant to carry an enormous amount of muscle mass. In fact, it much p...
4 Week Leg-Lashing Blast Workout Program
Most lifters have little trouble getting to the gym to train chest, back, shoulders and arms, but when it comes to legs, the story often changes. Leg day can cause some people a severe amount of anxiety, which may begin setting in as early as the night before the scheduled workout. In fact, this anx...
4 Week Fat Loss Advanced Plyometric Workout
Below is the final 4 weeks and the advanced portion of the fat loss plyometric workout program. It’s divided into 3 days and can be used as a form of cardio to your normal workout routine. It can also be used as its own workout if you don’t have access to a gym. Perform each one of these workouts on...
4 Week Arm-Ageddon Blast Arm Workout
Who is ready for a “Gun Show?” No, I do not mean ready to watch one, but rather to be the one performing it. Go look in the mirror. First hit a front double biceps pose. Next, turn to the side and flex the triceps. So what do you think? If you did that in public, or perhaps at the gym, would people...