Free workout program body building

There's nothing in the world like it. Your mission is to annihilate the old you and stimulate all the mechanisms that will grow the new you. Type 1, type 2a, type 2b—no muscle fiber will be spared. Day by grueling day, you'll exhaust each of your body's energy systems, leaving you with the only energy source that truly matters: your will. What you know about concepts like training intensity and volume will be challenged, cast aside, and redefined.

Learn from four-time Mr. Olympia Jay Cutler's lifetime of experience to build your own massive, ripped physique. You may not be able to throw around the poundage that he does, but Cutler-level size doesn't come from training with 5-pound dumbbells. Add meat to your body by following Jay's favorite split, workouts, and rep schemes. Go hard, and get it done! This program isn't for everybody; it's for experienced lifters who are looking to add serious muscle mass.

Your nutrition, supplementation, mindset, and recovery all need to be totally dialed in for this to work. If they're not, Maximum Muscle will bury you. But if they are, then this could be the program that changes everything. This is the plan to get the most out of the least! If you've got a barbell, a few dumbbells, a bench, and a pull-up bar, you've got all you need to build serious strength and the physique to match. This program will give you everything you need to turn your home gym into a true iron pit!

You'll follow a classic muscle-building split: lower body, chest and back, shoulders, and arms. Each day will start with a big lift, then transition to higher-rep accessory work to build muscle where you need it. You'll lift heavy, get a great pump, and love every workout of the week. James "Flex" Lewis became a world champion with the help of bodybuilding coach Neil Hill.

But Hill's system isn't just for competitive bodybuilders; anyone can expect substantial muscle growth, with a reduced risk of injury. Weekly workout cycling forces your muscle fibers to adapt to a new stimulus every time you train a muscle group. Designed by Jacob Wilson, Ph. New techniques such as forced eccentric training, blood flow restriction, and intra-set stretching will make plateaus a thing of the past!

Success doesn't happen overnight. It is built day by day, rep by rep, habit by habit. Rise and Grind is a complete muscle-building training and nutrition plan, but it's also a blueprint for a better way of living. Build positive habits over six weeks, and reap their benefits for a lifetime! Get ready for the education of your lifting life. Designed specifically for students, bodybuilder Steve Cook's muscle-building plan will teach you how to lift, eat, supplement, and grow.

Learn the muscle-building basics, gain mass, and build strong habits for life. Don't let a crazy course load keep you out of the gym. With a four-day body-part split plus three active recovery days, the workout schedule allows you to build serious muscle while budgeting your time to successfully balance fitness, fun, and academics.

Why chase just size or strength when you can have both? Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps.

This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training BFR as finishers. Before fitness hit the mainstream, back in the 60s and 70s, bodybuilding's Golden Age legends camped out in bare-bones gyms, pumping out set after set of bread-and-butter barbell and dumbbell moves, and flexing in the mirror to ensure symmetry.

It worked for them, and it'll work for you, too! This is for the man who wants it all: Incredible symmetry and serious strength. Unreal definition and an engine that won't quit. Don't just look the part. Be the complete package with Steve Cook as your guide! Tired of chasing gains and getting nowhere? This is the plan for you. You'll follow a time-proven muscle-building split, alternating upper- and lower-body workouts twice a week.

Each day will start with a big lift, then transition to higher-rep supersets to give your body a loud and clear message to grow. This innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart.

It can help you build your muscular base, cross-train for a sport, or chase serious strength goals! This three-phase program is designed to add size and strength, maximize fat loss, and improve performance.

The workouts are brief and intense and don't require you to take up residence in the gym. You'll pack in serious volume, but you'll still be in and out of the gym in about 30 minutes. This advanced full-body program draws from multiple workout disciplines: HVT, HIIT, cardio, cluster sets, trisets, and other efficient fat-burning techniques. The best part about 30 Days Out is that Craig is going through it with you, showing you what a tough cut looks like and what you can expect emotionally and physically.

Aaron Marino, better known as Alpha M, helps men around the world build style, strength, and substance. This is his plan to get your body where you want it to be, while also laying the foundation for a whole-life transformation. It's designed to be done in any gym, and can be scaled down for beginning lifters, or done as written for intermediate to advanced lifters.

The Bizzy Diet workouts are simple, but serious. You can make this no-BS program work with nothing more than a pair of dumbbells if necessary! The training focuses on high-intensity interval training and two alternating lifting circuits: upper and lower body.

Work hard and get ready to surprise yourself! For seven weeks, you'll perform a wide variety of workouts that help you shred fat in a number of different ways, followed by a one- or two-week maintenance phase designed to help you maintain your results until you decide to start the program again.

Chiseled is designed with daily workouts—even two-a-days—but it can also be scaled back to fit your schedule. Boost your fitness and experience lasting weight loss by working out at home!

Over two weeks, you'll perform routines using body weight, bands, kettlebells, and dumbbells in circuits built around variations of the squat and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle!

If you want to change your life, you need a strong reason—and a powerful coach. Hannah Eden is a force of nature, and her popular high-intensity training style simply must be experienced in real time.

That's why this program is structured around follow-along video workouts that are tough as hell and all 30 minutes or less. Eden's hybrid training style incorporates body weight, resistance movements, intense cardio, functional fitness, and more to keep you on your toes and burn major fat in a short amount of time. This comprehensive plan will help you lose weight, build shapely muscle, and take your health and energy where they've never been.

Start at your level, let Jamie's daily videos guide you, and watch your body transform! Whether your goal is to bounce back after a pregnancy or begin an exercise routine for the first time, Jamie Eason has the plan to help you take control of your body and boost your energy.

Learn what to eat, when to exercise, and how to find time for fitness as a new mom, all from someone who's done it herself! There's the world of exercise scientists studying in the lab, and then there's the world of trainers and coaches putting people through their paces in the gym. Precious few experts are fluent in both, and Jim Stoppani, Ph.

In this plan, the doctor brings all his scientific knowledge to bear on helping you burn fat ASAP. The program starts with the fundamentals to prime your body, but quickly becomes extremely intense. The type of workouts you do from one week to the next will change dramatically. There's also twice-daily cardio to kick your metabolism into overdrive and give you the conditioning to power through your training. This innovative exercise plan includes six workouts that combine resistance training and cardio with no equipment needed.

For two weeks, you'll perform workouts using bodyweight supersets and intervals built around variations of squats and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle where you could use some!

This is the perfect balance of weights and cardio to burn fat away and replace it with lean, defined muscle. If this is your first program, it will change everything. If you're a seasoned lifter, you'll still be amazed at what you can achieve! Each time-based workout in MetaBurn90 crams a ton of work into a short amount of time.

You'll build muscle, improve mobility, and lose weight without sacrificing hours of your life in the gym. As the weeks progress, your muscles will get stronger, your metabolism will skyrocket, and you'll prime your body for lasting health and fitness.

This is the ultimate cutting plan, structured on classic techniques from the Golden Age of bodybuilding. This is not a beginning weight-loss plan; it's for someone who already has a base of training experience and muscle mass, and who is ready to shed fat to reveal the sculpture underneath. This is a great plan for someone with a little gym experience and a fairly lean physique who's ready to take it to the next level and carve out serious abdominal definition.

Through targeted core work, fat-melting cardio, and strict nutrition, a six-pack can be yours! Transformed is the workout program that corrects the flaws in every other program that hasn't worked for you.

It's customizable, simple, effective, and doesn't demand too much of your time. You'll alternate full-body workouts with fat-burning cardio to achieve major results. It isn't just a short-term diet and workout plan—you'll learn healthy habits you can keep for life.

You'll perform three simple strength workouts a week, plus some simple active recovery like walking on two other days. No matter how much you have going on, you can do each workout in this program in less than 30 minutes a day. Use this plan for quick and effective total-body training and transform your physique! Each of these home-friendly workouts requires little to no equipment and features movements you'll recognize from Volume 1 to continue training on your own.

You'll do three brief, intense, and innovative workouts a week, plus a little restorative cardio on two other days for active recovery. Take your functional exercises and total-body routines to the next level as you work out at home, at the gym, or anywhere!

Complete your transformation with the final installment of simple yet effective workouts to advance your fitness to its highest level yet. Each workout is easy to follow and utilizes movements you'll recognize from Volume 1 and Volume 2, plus advanced bodyweight exercises to take your functional fitness to its highest level yet! Some of the training is gym dependent, but you'll get ideas about how to work around equipment hurdles!

Julien's weeklong plan burns fat and defines muscle using high-intensity circuit training. The workouts keep you on your toes with dumbbell, barbell, and bodyweight work that emphasizes functional strength. Repeat the weekly routine for up to 12 weeks or use it between other programs to stay lean year-round.

This two-on, one-off plan hits the sweet spot of both frequency and intensity. You'll do weighted work and supersets to make your abs pop, plus circuits for fat loss.

These are short workouts to be attached to your current program, but you'll feel them the next day! You'll do minute fitness routines that exercise your whole body five consecutive days a week, and rest on the weekends. They'll help you lose weight, build lean muscle, and work up a sweat. The workout program is flexible, too! If you miss a day or need a different schedule, feel free to customize it. And you can do each routine at home without any special equipment. Each daily session is one vertical column.

Most athletes will choose to do it from top to bottom, but you can pick and choose which moves you want to do in which order. The accessory work is in blue, and the daily accessory is in dark gray. Note that none of these blocks are super sets. I will specify when I want you to do a superset or drop set. I generally expect you to keep your rest intervals around 2 minutes.

You can see my 20 WOD addendum to this bodybuilding program here. This week is your introduction to this style of training. The programming becomes very hard towards the end so you should expect that it will only increase in difficulty from here.

This program is designed so that you can do it in any commercial gym, and most well equipped home gyms. You might have to sub a few movements, if you lack cable machines, but you can still build a lot of muscle mass either way. In this program I most often specify the intensity of effort using the acronym RIR.

This stands for reps in reserve. If you see a set of 10 that says 2 RIR, that means you could do 12 reps if you truly had to. None of these sets are max effort. Most of last weeks sets were 2RIR. This week many of them are 1RIR. This is a key part of the program. It allows your body to recover from each session with enough reserves to attack the next session. In this program, most body parts are trained twice per week, for large muscle groups.

Smaller muscle groups, that recovery quickly, are hit 3 or more times per week. If you like this program, but want something with more conditioning check out my functional bodybuilding program! This week is where I put the hammer down. Remember, if you have a set of 8 at 1RIR, then you should be lifting heavier for a set of 6. On each of these movements, you need to focus on the muscles that are contracting.

I expect you to use good, safe form, and put max effort into each rep. Most compound movements should be done focusing a bit more on the weight being moved, where as the accessory work is more technique focused. This week is a deload week. This week is very important to your overall success. If you want to build strength and functional fitness then check out this program! Recovery is definitely a misunderstood topic. Just mentioning the word brings up images of cryo baths, and weird spa treatments.

Read this article were I review some scientific studies on the topic. Your best bets are fairly simple. Very easy cardio, like cycling or walking, can help you recover, as it increases circulation without incurring more damage to repair. Check out this article where I review the research on compression tights for building muscle and strength.

Talking about recovery inevitably leads us to the next topic, supplements. I do recommend you ask your doctor before trying any supplements though. I prefer creatine tablets, as most powders taste fairly gross to me. You can also benefit from protein powder. I recommend getting a flavor that you like and going with something with a lot of good reviews like this product from Body Fortress. Most of your calories and nutrition need to come from actual food. December 4, This will be a program you can run for 8 weeks and make some serious gains.

According to Bodybuilding. But many refer to the golden era of bodybuilders from the late 60s and 70s. This is when guys like Arnold, Frank Zane, Franco Columbo were big as in big-time, but I guess physically big applies here as well! They did have some machines but the old school bodybuilders relied more on using free weights for mass gains. The majority of that era trained longer with more volume, and many were also known to train more frequently. Of course, there are many other exercises like curls, lateral raises, flyes, etc.

But these are the key mass builders that I want to make sure you are or become familiar with before starting the program below. This is going to allow you to train each body part once a week.