Free Workout Plans
1000+ free workout routines for any goal and experience level.
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...
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...
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...
The Next Step: Phase 2 of the Intermediate Mass Building Workout
Now that you’ve advanced through our Complete Beginner’s Program and the first Phase of our Next-Step Series of intermediate mass workouts, you should’ve already noticed some great gains. You may have also noticed a few areas that need a little extra work based on your genetics and/or response rates...
The Pec Pumper: Workout to Blow Up Your Chest
It doesn’t matter if your chest is your strongest area or your weakest. No one wants to do a bad chest workout. If you do your chest workouts on Monday, then this will be a great way to start your week. If you do your chest training on any other day that ends in “y”, then you should try this one as...
The Next Step: 6 Week Intermediate Mass Building Workout
If you dedicated yourself to getting through Phase 1, Phase 2, and Phase 3 of our Complete Beginner’s Program, then you’ve built a solid foundation and should be ready to take things to the next level. Our Intermediate Mass Workout is the perfect get big solution. Now that you’ve built some strength...
Avengers Workout: Build An Superhero Physique in Six Weeks
Grow Muscle, Get Stronger and Lean-Up By the time you read this, you may have seen the new Avengers movie once or even a few times. By the looks of things (namely the physiques of the heroes in the film) muscle is back on the big screen - real life superheroes replete with well-defined muscle and br...
Strength And Bulk Beginner Workout - Linear Progression
This is a beginner workout perfect for someone who feels they have a good grasp of squat and deadlift form. By following the progression (addition of weight) guidelines detailed below, you will rapidly add bench press, squat and deadlift strength while building muscle. This workout is a great choice...
Building the Ideal Body: Steve Reeves Inspired Workout Program
While the world changes in many different ways over the years, there has been a common theme over the course of the last half-century. Many people want to look like the leading man in Hollywood and commit a lot of time to studying the training practices of these epic stars. Nowadays, the most popula...
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...
Spring cLEANing Workout Program: 12 Weeks to Shredded!
We all look forward to spring for several reasons. One reason is that we go through a common process known as spring cleaning. We go through the entire house, garage, car, and anything else we have, find everything we don’t need in our lives anymore, and get rid of it. This is a good thing to do but...
SPLASH Training - Specific Periodized Linear Advanced Strength + Hypertrophy
SPLASH training is a training routine constructed with two goals in mind: Increasing strength Maximizing muscle gains SPLASH uses a variety of the best, proven, tried and true training methods and brings them all into one happy medium. SPLASH uses a mixture of linear progression, periodiza...
Ryan Reynolds Inspired Workout: Train Like Deadpool
Ryan Reynolds is set to play Wade Wilson, a disfigured cafeteria chef trying to become Mayberry’s hottest bartender, once again. Alright, I’m pulling your chain – or let me say, 20th Century Fox’s Youtube team is pulling your chain as that’s the TL:DR version of their Deadpool 2 trailer’s descriptio...
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
With less than a week left until Avenger: Infinity War hits theaters, I think it’s time to wrap up our Avengers: Infinity War inspired workout series. And what better way to close it out than with the "Godfather of the Marvel Universe" and the man in the iron suit? Over the years, I don’t think Marv...
Power Muscle Burn 5 Day Powerbuilding Split
For more information on the Power, Muscle and Burn training system, check out the 4 Day Power Muscle Burn Workout Split. This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped wi...
Phase Training Pt.1: 5 Week Primer Workout for Muscle Size
When it comes to just about anything that’s not working in your life, a small change can have a big impact. That’s especially true when it comes to weight training, and change is something that should happen more frequently than it does for most trainees. Some people go several months or an entire y...
Pain & Gain: Dwayne Johnson And Mark Wahlberg Workout
Pain & Gain is the soon to be hit bodybuilding-centric movie starring Dwayne "The Rock" Johnson and Mark Wahlberg. Directed by Michael Bay, Pain & Gain is an action comedy about two bumbling, drug-abusing bodybuilders who end up in an extortion ring. Both Dwayne Johnson and Mark Wahlberg worked extr...
Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger
Michael B. Jordan is set to hit the silver screen once again and this time he’s playing Killmonger, T’Challa’s arch-nemesis, in Marvel’s Black Panther. His goal? To ruin T’Challa’s (Chadwick Boseman) homecoming and overthrow any claims he may think he has to the Wakandan throne. And while both chara...
WWE Pro Wrestler John Cena Workout Routine
WWE superstar John Cena used the following 5 day muscle building split to build a good portion of his current mass. The focus for John is on volume training and getting a good pump. Despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school befor...
Jai Courtney Workout: How Jai Got Swole for Terminator Genisys
Spartacus, A Good Day to Die Hard, Divergent, Insurgent, Terminator: Genisys and the upcoming Suicide Squad. These are just a few roles Australian-born actor Jai Courtney has taken on to establish himself as one of the new generation of actors required to be in top shape for the big screen. In Termi...
Hugh Jackman's Workout: Strong, Lean & Powerful
Hugh Jackman’s physical transformation over the past years has made him one of the most impressive Hollywood physiques to cross the red carpet in the last decades. The role of Wolverine in the X-Men series is perhaps the most responsible for his physical transformation. Hugh first took on the role o...
Huge in a Hurry Workout Program
Have you gone into the gym with the goal of adding muscle only to fall short? Did you program hop? Did you just throw a bunch of exercises together in hopes something would work? If you did any of these things it gets frustrating real quick. That’s why I put together the Huge in a Hurry Program. Eve...
HIML-4 Maximum Muscle Building Workout System
This system can be used with virtually any split, but I believe a 4 day split should be used for maximal results. You can also use a 3 day split variation, which will not be detailed in this workout article. I will present a 3 day version of HIML-4 at a later date. Recommended: Need help building mu...
Get Swole: 5 Phase Muscle Building Workout System
This is a complete 20 week muscle building program designed by Cory Gregory. Each phase is run as a 4 week block, and the 20 week cycle may be repeated after it is done. The phases are: Phase 1 - No wasted time here. A crazy start to an intense program. This phase will build a solid base for even t...