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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...
Steve Kuclo Mass Building Inspired Workout Split
Over the past 3 years, we’ve had the pleasure of working with IFBB Pro and Team ALLMAX athlete, Steve Kuclo, on several occasions. Throughout all of the collaborations, Steve has shown us a workout he performs for every single body part. Today, we’re curating those workouts for you and creating an i...
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...
Build a "Hoss" Back w/ Fouad Abiad's Back Workout
Earlier this year, we traveled up to Toronto to visit Kaged Muscle athlete Fouad Abiad. Fouad, a 20 year veteran in the sport of bodybuilding, knows a thing or two about packing on muscle. And, when this was shot, he was wrapping up his off-season. What better way to end the off-season than a heavy...
Build “Hoss” Shoulders w/ Fouad Abiad’s Shoulder Workout
Last week we traveled up to Toronto to visit Kaged Muscle athlete, Fouad Abiad. Fouad, a 20 year veteran in the sport of bodybuilding, knows a thing or two about packing on muscle. And he is just a few days out from starting his 2018 contest prep. Check out this pre contest shoulder workout he walke...
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...
Dave Bautista Inspired Workout Program: Train Like Drax the Destroyer
In just a few weeks, Dave Bautista will be joining the Marvel universe once again on the silver screen as he portrays Drax the Destroyer for the third time. And while we’ve come to know Drax as the laughing, super literal alien-being he is, his foe in Avengers: Infinity War is no laughing matter. In...
Adonis Creed Inspired Workout: Shred Fat like a Contender
Back in 1976, Sylvester Stallone began to inspire generations to become fit to fight. The original Rocky Saga inspired my parents’ generation to train, and then inspired all the 90s babies as our parents busted out the old VHSes (plural?) to show us the greatest fictional boxer in history. And we’ve...
The 12-Week Clear Muscle Challenge Workout
The Clear Muscle 12-week challenge is a program designed to build more muscle, and gain strength through workouts based on foundational exercises. The core of the program is broken down into 3 phases that consist of non-linear periodized resistance workouts for the first 8 weeks, followed by a 2 wee...
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 –...
Brock Lesnar's Hardcore MMA Workout
Brock Lesnar is a former UFC heavyweight champion and professional wrestler. He was also an amateur wrestler, and won the 1999 NCAA wrestling heavyweight national championship. In the WWE, Brock won the heavyweight title on 3 separate occasions. He became the youngest champion in the history of the...
Men’s Physique Workout: Brandon Hendrickson Inspired Workout Routine
We’ve had the privilege of working with current Men’s Physique Champ, Brandon Hendrickson, numerous times over the past couple of years. As a result, he’s given us an insight into how he trains nearly every single body part. Today, to honor the reigning champ, we’re putting it all together for you i...
Branch Warren's Pre Olympia Workout & Sample Diet Plan
Branch Warren's Pre-Olympia Training Split Monday - Back Tuesday - Chest Wednesday - Rest Thursday - Arms Friday - Legs Saturday - Lower Back and Shoulders Sunday - Off Monday Back Exercise Sets Reps Incline T-Bar Row...
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...
Arnold Schwarzenegger Volume Workout Routines
The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week. Arnold's Stats 7 time Mr. Olympia - 1970-75, 1980 Height - 6'2" Weig...