Category : Workouts

Strength Building Workouts

Bill Starr 5×5 Power Routine

Monday – Heavy Day

  • Squat – 5 sets of 5
  • Bench – 5 sets of 5
  • Powerclean – 5 sets of 5
  • Weighted hyperextensions – 2 sets
  • Weighted sit-ups – 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up… Read more

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Muscle Building Workouts

Targeted Hypertrophy Workout – NEW Volume Cycle!

Targeted Hypertrophy Training – NEW Volume Cycle!

by Mark McManus

Ready to grow? Want to stimulate each body part more than you probably ever have before?

The new THT cycle is here!

This is a higher volume (more sets) approach and looks more… Read more

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Muscle Building Workouts

Kyle Griffin’s 4 Day Bodybuilding Split

For questions on this muscle building workout, please visit Kyle Griffin at the Muscle and Brawn forum: Kyle Griffin (BigFiveFive).

4 day on, 3 day off split, working each muscle group twice a week.

  • Monday/Tuesdays,  Thursdays/Fridays
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Muscle Building Workouts

Steve Reeves Intermediate Full Body Workout Variation

I”ll have a writeup soon on various ways in which you can work these two programs. There is a lot that can be done with these routines by making small changes as to how you work them.

This is Reeves own intermediate routine.

Steve Reeves’

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Muscle Building Workouts

Home Dumbbell Muscle Building Workout

This workout is a 3-day split. The premise of these splits is for people who are just starting out, and have a pair of dumbbells, and something flat to lie on (you’ll notice no incline/decline/adjustable positions).

Rep ranges:

Overhead… Read more

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Muscle Building Workouts

4 Day Intermediate Workout – Shoulder Focus

This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only… Read more

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Muscle Building Workouts

4 Day Bodybuilding And Cardio Workout Split

Monday: Chest and Triceps

  • Incline dumbbell press – 4 sets of 15, 12, 10, 8 reps.
  • Bench press – 4 sets of 12, 10, 10, 8 reps.
  • Incline dumbbell flies – 3 sets of 12, 10, 8 reps.
  • Cable crossovers – 2 sets of 15, 12 reps.
  • Tricep
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