Free Workout Plans

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...

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!...

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...

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...

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...

The Un-Deadlifter: 4 Deadlift & Trap Workout Variations

Un-Deadlifter: noun, a crazed gymaholic who will go to any length to beef up his deadlift strength and trapezius size. An un-deadlifter embraces new tactics and exercise variations. It's rare to find someone at a commercial gym performing deadlifts. When I do encounter this rare creature, the story...

12 Week Triple Header Triceps Workout Program

When it comes to building muscle and getting stronger, there is a belief that all you have to do is lift heavy and eat. Anyone who’s been in the lifting game for longer than a day knows that it isn’t that simple. You need to have a plan and be patient enough to execute that plan without trying to sk...

Troy's 3 Day Maintenance Workout

This three day a week workout routine was one that helped me maintain my gains and actually inch my way toward a little more as I used it. The hard day is Wednesday, and you want to give yourself ample rest time between chest and triceps so you do not float through the tricep portion by reducing you...

Train Like a Superhero: 8 Week Full Body Workout

We all have our favorite superheroes. We identify with them based on their backstories, their special super powers and their ability to save the day. Starting a list of the absolute best would cause more debates than an “X Best Exercises to Build Muscle” article. One thing that is common for many of...

Tricep Workouts

The Toughest Fitness Challenge Most Lifters Can't Complete

Happy Birthday! It’s been another great year and today we get to celebrate…you! You’re awesome and are blessed to celebrate another 365 days of being fit. Wait. It’s not your birthday? Really? Ok, well keep reading anyway because you can reference this when the anniversary of your birth does come or...

Full Body Circuit: Train Legs & Arms at the Same Time!

Has there ever been a workout created that is more fun than “Arm Day”? There’s just something very satisfying about doing mass amounts of curls and extension movements and walking around with an enormous arm pump. I truly believe that tank tops were created in a direct response to human beings insti...

The Total Package: A 3 Day Full Body Strength & Hypertrophy Workout

As Shakespeare so beautifully put it, “to be or not to be, that is the question”. However, for lifters it looks more like this: “To train for strength or to train for hypertrophy, that is the question.” It’s a dilemma we all face too often. But, who’s to say we can’t have it all? When I recently too...

Tom Hardy Inspired Workout: Train Like Venom

One of Marvel’s all-time greatest villains is getting his own stand-alone film. The bad news? There probably won’t be any Spidey or Carnage combat. The good news? It appears he’ll be portrayed as an anti-hero in Sony’s adaptation of Spider-Man’s arch-nemesis. Meaning, with twisted motives, he’ll be...

Tim Tebow's Upper Body Muscle Building Workout

Article courtesy of STACK media. Tim Tebow the fullback? By now it’s safe to say anything is within the realm of possibility when it comes to Tebow, especially under the direction of Rex Ryan, the resourceful New York Jets head coach. The always informative Doug Farrar of Shutdown Corner reports tha...