Build Muscle And Strength: “The Best Training Programs And Workouts” To Gain Size, Mass, And Strength Like Never Before

The Desire to build muscle and strength is a common goal shared by gym newbies and seasoned lifters alike. It’s a pursuit that promises a more sculpted physique, improved athletic performance, and a whole host of health benefits. But with so much conflicting information out there, navigating the world of muscle-building can be overwhelming.

Muscle is harder to build and maintain as we age but in this article, we’ll deeply discuss how to build muscle and strength. In fact, most of us start losing muscle around age 30. Physically inactive people are at particular risk and can experience anywhere from a 3 to 8% loss of lean muscle mass every decade after that.

This is due to lower testosterone levels in men and lower estrogen levels in women — both hormones that help build muscle. Changes in nerve and blood cells and how the body converts proteins into muscle tissue are also factors. Muscle loss doesn’t have to be inevitable, though: “For adult men and women, regular resistance training exercises are key to building and keeping muscle”.

This article serves as your one-stop guide, providing you with the knowledge and tools to craft the perfect training program to achieve your muscle-building goals.

Understanding Muscle Building

Muscle growth, also known as hypertrophy, occurs when your muscles are subjected to progressive overload. This fancy term simply means stressing your muscles with a weight or resistance that is challenging enough to stimulate growth. As your muscles adapt to this stress, they become stronger and larger.

There are three key factors that contribute to muscle building:

• Mechanical Tension: This refers to the amount of tension placed on your muscles during an exercise. Lifting heavier weights or using greater resistance creates more tension, leading to greater growth potential.
• Metabolic Stress: This refers to the metabolic fatigue experienced during your workout. Techniques like high repetitions, short rest periods, and compound exercises (which work multiple muscle groups simultaneously) can increase metabolic stress and promote growth.
• Muscle Damage: While excessive muscle damage can be detrimental, controlled micro-tears in muscle fibers are a natural part of the growth process. These tears trigger your body’s repair mechanisms, leading to stronger and bigger muscles.

Training Programs for Muscle Building

There’s no one-size-fits-all approach to muscle building programs. The ideal program will depend on your experience level, training history, access to equipment, and personal preferences. Here’s a breakdown of some popular training program structures:

• Full-Body Workouts: These routines hit all major muscle groups in a single session. They are a great option for beginners or those with limited gym time. Aim for 2-3 full-body workouts per week.
• Push/Pull/Legs Splits: This classic split divides your workouts into pushing exercises (chest, shoulders, triceps), pulling exercises (back, biceps), and leg exercises. This allows for more focused training on each muscle group. Aim for 3-4 workouts per week, hitting each muscle group once or twice.
• Upper/Lower Splits: This split separates your workouts between upper and lower body exercises. It offers a good balance between muscle focus and recovery time. Aim for 3-4 workouts per week, with each session targeting either upper or lower body.

Muscle Strengthening Activities And Health

Men and women should participate in muscle-strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least two times each week. Examples of muscle-strengthening activities include lifting weights, using resistance bands, and doing push-ups, pull-ups, sit-ups, and some types of yoga. Even everyday activities such as carrying groceries, playing with your kids, and gardening can strengthen muscles.

An important way to support strength building is with good nutrition. Foods that provide protein, carbohydrates, and fat play a major role, as does getting enough calories throughout the day. Read on to find out how each macronutrient can help you — and an estimate of how much to eat every day.

Protein And Muscle Building

“When building muscle, the more protein the better, right? Not necessarily. Protein should make up 10 to 35% of total calories for adults. While you’re working to build muscle with physical activity, your needs may be on the higher end of this range”. Keeping muscle mass, on the other hand, requires less protein than building new muscle.

Aim for 3 servings of low-fat or fat-free dairy and 3 ounce-equivalents of protein foods (such as fish, beans, poultry, or lean meat) each day, to provide quality sources of protein to help reach that goal. Grains, especially whole grains, also provide some protein but are typically not enough to meet protein needs on their own.

Carbohydrates And Muscle Building

“Carbohydrates are another important group of foods for fueling your muscles. That’s because carbs are partially converted to glycogen, which is a form of energy stored in muscles. This energy helps to power your workouts”. Men and women need about half of their calories from carbohydrates per day. Try focusing on good quality carbohydrates that provide dietary fiber, such as whole-grain pieces of bread and cereals. Many dairy products, including milk and yogurt, also provide carbohydrates. Choose low-fat or fat-free dairy foods and beverages in order to limit sources of saturated fat. Fruits and vegetables also are good options. When timing your meals and snacks, you may wish to avoid foods high in dietary fiber immediately before or during physical activity.

Fat And Muscle Building

Your body relies on fat to supply energy to muscles during some types of activity. How much fat a person needs can vary. As a general guideline, fat should make up 20 to 35% of your total calories.

“For overall health and muscle strength, focus on sources of heart-healthy fats, including vegetable oils, like olive oil and canola oil, and avocados”. Nuts and fatty fish such as salmon, herring, sardines, and trout, which are all good sources of protein, also provide healthier types of fat.

Eating a variety of healthful foods each day can help you meet your nutrient needs. For a customized eating plan, consult a registered dietitian nutritionist in your area.

Want to build muscle? Strength and muscle building can help and support the other. You can hardly build strength without muscles, just as you can’t build muscles without strength. But still, there are differences.

Think of a Powerlifter or a Strongman like Eddie Hall, looking like a wild bull, probably walking through the stonewall instead of the door. But not jacked or ripped at all.

Then think of a Bodybuilder where you can see every isolated muscle. In the vast majority of cases, the latter will never reach the strength level of a decent Powerlifter.

Use a Plan for 6 – 8 Weeks, then change in order to stop the muscles from getting too used to a certain workload.

Remember, these plans are not designed to improve strength or power. These programs are strictly for the purpose of gaining serious muscle size.

Build Muscle – Hypertrophy Program # 1

This one is a killer. You do not use heavyweights, but you won´t need them.

Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart.

Level: Advanced

Team Workouts

Monday:

Chest/Shoulders

Chest
Decline Smith Presses: 2 x 12.
(Flat Hammer Presses): 4 x 25
Incline Dumbbell Flyes): 3 x until failure

Shoulders
Seated Dumbbell Presses 1 x 25
Reverse EZ Bar Presses 1 x until failure
Seated Dumbbell Side Laterals: 1 x until failure

Tuesday:

Legs

Back squats: 4 x 25.
Horizontal Leg Presses 1 x 40
Leg Extensions 1 x 40
Leg Curl Machine: 3 x until failure

Wednesday: Off

Thursday: Back/Shoulders

Back:
Pull-ups: 2 x 12
Dead Lifts 2 x 10
Dumbbell Rows 2 x 10
Lat Pulldown 2 x 10

Shoulder
Rear Delt Machine 2 x 25
Barbell Shrugs 2 x 12
Dumbbell Shrugs 2 x 12
Upright Rows 2 x 12

Foods for Muscle Growth

Friday:
Arms

Biceps
Standing Dumbbell Curls 2 x10
Dumbbell Drag Curls 1 x 20
Incline Hammer Curls 1 x 15

Triceps
Close-Grip Benches 1 x 25
Tricep Press Downs 1 x 25
Double Arm Kickbacks: 1 x 25
Dips 1 x until failure

Calfs
Seated Calf Raises 3 x 15
Donkey Calf Raises: 3 x 15

Saturday: Off

Sunday: Restart

Build Muscle – Hypertrophy Program # 2

This one is an ADVANCED Plan.
Do not use it if you are not familiar with the correct movements and techniques. You also need a Workout Partner for the forced reps.

Cycle: 6 Days Split 1 Day Off, Restart.
Level: Advanced

Monday: Shoulders

• Military Press – 2 x 15 Warm-Up, 3 x 10 + 5 forced, last Set as Dropset
• Butterfly inverse – 3 x 10
• Side Laterals – 3 x 10
• Machine Shrugs 3 x 10
• Dumbbell Shrugs – 3 x 10

20 min. HIIT Cardio training

Tuesday: Back

• Latpulldown wide grip 2 x 15 Warm-Up, 3 x 10
• T Bar Row – 3 x 10
• Deadlift – 5 x 10
• Revers Row – 3 x 12
• Seated Row – 2 x 15, 3 x 10

20 min. HIIT Cardio training

Wednesday: Chest

• Benchpress 2 x 15 WarmUp, 3 x 8 + 5 forced, last Set as Dropset
• Dumbbell Incline Press – 3 x 10 + 5 forced
• Dumbbell Flyes – 3 x 10
• Butterfly – 3 x 10

20 min. HIIT Cardio training

Thursday: Hams/ Calfs

• Reverse Hack Squat– 2 x 20 Warm-Up, 5 x 15

• Standing LegCurls alternating– 5 x 15
• Seated LegCurls – 5 x 15
• Seated Calf Raises – 6 x 15
• Standing Calf Raises – 6 x 15

Friday: Arms

Biceps
• Barbell Curls – 3 x 10
• Curls Cable Pulley – 3 x 10
• Dumbbell Incline Curls – 3 x 10

Triceps
• Close Grip Bench 3x 10
• Kickbacks – 3 x 10
• Tricepspresses Rope – 3 x 10
• Forearms – 4 Sets until failure

20 min. HIIT Cardio training

Saturday: Quads

• Squats – 2 x 20 WarmUp 3 x 10, Lat Set 3x Dropset
• Leg Presses – 2 x 15, 3 x 10,Last Set 4x Dropset
• Leg Curls – 3 x 15
• Dumbbell Lunges – 3 Sets

Build Muscle – Hypertrophy Program # 3

Day 1 – Pull

Chin Up  4 x 8-12
Wide Grip lat Pull Down  3 x 8-15
Shoulders Shrug  3 x 8-15
Single Arm Bent Over Row  3 x 8-12
Hammer Strength High-Low Row 3 x 10-15
Rear Deltoid Fly 3 x 10-15
Biceps Curl 3 x 10-15

Day 2 – Legs/Hips

Back Squat 4 x 10-15
Front Squat 3 x 8-12
Reverse Lunge (same side) 3 x 10-12
Hamstring Curl 3 x 8-12
Leg Extension 3 x 8-12
Hip Thrust 3 x 12-15
Calf Raise 3 x 12-15

Day 3 – Push

Dumbbell Bench Press or Free Motion Chest 4 x 8-12
Hammer Strength Incline Press 3 x 8-12
Dumbbell Overhead Press 4 x 8-12
Close-Grip Push Up (hands-on med ball) 3 x 12-15
Shoulder Lateral Raise 3 x 12-15
Triceps Extension 3 x 12-15

Build Muscle – Hypertrophy Program # 4

The “Squats and Milk” Program

This is not a classic hypertrophy program but is still designed to create serious muscle growth.

Thought for 6 Weeks you will squat heavy various times a week.

The requirement is the knowledge of your 5rep max Back Squat. Then subtract 2,5 kg for every set. In 6 Weeks you will squat 18 times, so it is 45kg less. This is your starting weight for 20 Reps!
Every new set you add 2,5 kg back on the bar and after 6 weeks you squat your former 5rep max for 20 Reps! Yes, it will be hard. Yes, you will suffer. Yes, it is efficient.
Around those 20rep Squats, there are several other exercises, the most useful for CrossFit is probably an inbound weightlifting movement.

Day 1

• A Power Clean 3×3 2min Rest
• B1 20Rep Squats 1×20 no Rest
• B2 Dumbbell Pullovers 1×20
• C1 Barbell Bench Press 2×10-12 no Rest
• C2 High Cable Flys 2×12-15 90sec Rets
• D Triceps Rope Press Down Drop Set 2Sets 60sec Rest
• E Biceps EZ Curls 21s 2Sets 60Sec Rest

Day 2

• A Snatch High Pull 3×3 2min Rest
• B1 20Rep Squats 1×20 no Rest
• B2 Dumbbell Pullovers 1×20
• C1 Bent Over Row 2×10-12 no Rest
• C2 Bent Over Fly 2×12-15 90sec Rest
• D Hip Thrust Drop Set 2 Sets 60sec Rest
• E Calf Raise 21s 2 Sets 60sec Rest

Day 3

• A Hang Clean 3×3 2min Rest
• B1 20Rep Squats 1×20 no Rest
• B2 Dumbbell Pullovers 1×20
• C1 PullUp 2×10-12 no Rest
• C2 Facepull 2×12-15 90sec Rest
• D Military Press Drop Set 2 Sets 60sec Rest
• E Cross Body Hammer Curls 21s 2 Sets 60sec Rest

Day 4

• A – Power Focus
• B1 – 20Rep Squats
• B2 Dumbbell Pullovers
• C1 Super Set – Compound Exercise
• C2 Super Set – Isolated Exercise
• D Isolation Exercise Drop Set Method
• E Isolation Exercise 21´s Method

For circuit A use a mid-heavy weight that will not blast you totally out. It is thought of as a heavier Warm-Up.

For circuit C, perform the first set of the compound exercise followed immediately by one set of the isolation exercise. Take the recommended break and repeat for a 2nd set.

For circuit D, start with a weight you can do 3-5 reps with. Drop the weights down as you fatigue for 3 consecutive drops.

For circuit E, use a moderately heavy weight and perform 7 bottom-half reps. Next, perform 7 top-half reps. Lastly, perform 7 full range of motion reps.

Build Muscle – Hypertrophy Program # 5 – Combined vs Isolated Exercises

This plan uses heavy basic exercises and light isolated ones to get the muscle fully outpowered

Build Muscle: Day 1 Chest/Triceps

Combined: Bench Press 2x 20 Warm-Up, 5×5 Working Sets (vary weekly barbell and dumbells to protect the rotator cuffs)
Isolated: Cable Flys with crossed over arms 3×12
Combined: Incline Bench 4x 6-8
Isolated: Butterflies close 2×20
Combined: Dips 4x to failure (minimum of 5)
Isolated: Triceps Rope PullDown 2×20
Add Core Work

Build Muscle: Day 2 Legs

Combined: Squats: 2×20 Warm-Up, 5×5 Working Sets
Leg Extensions: 2×25
Combined: Stiffed Leg Deadlifts: 4×10 (watch the technique)
Isolated: Leg Curls: 2×25
Add Core Work

Build Muscle: Day 3 Shoulders

Combined: Military Press: 2×20 Warm-Up, 5×5 Working Sets
Isolated: Side Laterals 3×12-15
Combined: Seated Dumbbell Press 2×20
Isolated: Reverse Butterfly: 4x 12-15
Isolated: Front Laterals: 3×12′
Add Core Work

Build Muscle: Day 4 Back/Biceps

Combined: Deadlift 2×20 Warm-Up, 5×5 Working Sets
Isolated: Lat Pulldown Close Grip: 3×12-15 ( Feel muscle tension in the lats)
Combined: Barbell Rows: 3×12
Combined: Seated Cable Rows: 3×20 ( Do them as directly after the Barbell Rows, lightweight, muscle tension)
Combined: Pull-Ups: 5×5
Combined: Snatch Pulls: 3×10
Add Core Work

Want more workouts? Check out these Toes to Bar or Strict Press WODs.

Sample Workouts for Building Muscle

Remember, these are just examples. You can adjust exercises, sets, reps, and rest periods based on your individual needs and goals.

Full-Body Workout (Beginner)

• Squats: 3 sets of 8-12 reps
• Bench Press: 3 sets of 8-12 reps
• Bent-Over Row: 3 sets of 8-12 reps
• Overhead Press: 3 sets of 8-12 reps
• Romanian Deadlift: 3 sets of 10-15 reps

Push/Pull/Legs Split (Intermediate)

Push Day:

• Barbell Bench Press: 4 sets of 6-8 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Decline Dumbbell Fly: 3 sets of 10-15 reps
• Overhead Press: 3 sets of 8-12 reps
• Tricep Pushdowns: 3 sets of 12-15 reps

Pull Day:

• Pull-Ups (assisted if needed): 3 sets of as many reps as possible
• Barbell Rows: 4 sets of 6-8 reps
• Seated Cable Rows: 3 sets of 8-12 reps
• Bicep Curls: 3 sets of 10-15 reps
• Face Pulls: 3 sets of 12-15 reps

Leg Day:

• Squats: 4 sets of 6-8 reps
• Leg Press: 3 sets of 8-12 reps
• Romanian Deadlifts: 3 sets of 10-15 reps
• Leg Extensions: 3 sets of 12-15 reps
• Hamstring Curls: 3 sets of 12-15 reps

Upper/Lower Split (Advanced)

Upper Body:

• Barbell Bench Press: 5 sets of 5-8 reps
• Incline Dumbbell Press: 4 sets of 8-12 reps
• Decline Dumbbell Flyes: 3 sets of 10-15 reps
• Barbell Rows: 5 sets of 5 reps

Wrapping Up

Building muscle and strength is a journey, not a destination. It requires dedication, consistency, and the right approach. This guide will equip you with the knowledge and tools to craft a personalized training plan that unlocks your full potential for muscle growth and strength gains.

More About Muscle Building and Strength Training Contents

• How Long Does It Take To “Building muscle”? The Timeframe, The Nutrition, And The Supplements For “Muscle Building”
• Muscle Building Workout: “Build Muscle And Get Shredded” With This Amazing Workout
• Muscle-Building Progress: The “Top 3 Workout Splits For Muscle Growth”, “The Training Schedule” & The “Proper Nutrition”