Muscle Building Workout Plans The Complete List Rated and Reviewed
It’s not uncommon for people to become frustrated with their muscle building workout plan. This is often due to impatience over slow results, or a routine that is too strenuous or difficult to complete. The sheer number of workout plans can also be overwhelming, and this can make it difficult for people to choose the one that is best for them. To help you find a muscle building program that is effective and right for your level of fitness and skill we have the top plans rated and reviewed by experienced trainers and licensed medical pros. This way you can confidently pick one that will give you the results you are looking for.
Muscle Building Workout Plan for Beginners, Intermediate or Advanced
The main difference between beginner, intermediate and advanced workout routines that build muscle is the level of intensity that the program starts off with.
The amount of cardio that is included in the plan will also vary depending on the plan’s skill level.
A beginner’s program should start off by laying the foundation, while intermediate and advanced workout routines will usually skip this step. This generally includes an introduction to basic exercises and strength building routines, along with a gradual change in your diet.
To burn away excess fat and ensure that you are ready to continue on to more strenuous and demanding workouts the next step will usually concentrate on plenty of cardio, along with an introduction to basic weight training exercises.
From there the plans are generally the same where the focus is on building and keeping lean muscle mass. The types of exercises can vary depending on the type of plan, but the overall results will remain basically the same.
If you are wondering if you need to start with a beginner’s plan or can move up to an intermediate or advanced program simply think about your fitness goals and the last time you worked out.
Obviously if you are new to weight and strength training you will want to start with a beginner’s program.
Top 10 Muscle Building Workout Plans
Check out the rest of the Workouts that didn’t make it to our Top 10
Strength Training and Muscle Building Plans
For many people it just makes sense to combine strength training with muscle building. After all, you won’t be able to lift weights if you don’t have the necessary strength.
To make it even easier for you to combine these two training programs together, most muscle building plans already include exercises that are designed to increase your overall strength.
All of the series of reps that you are increasing your strength, along with building muscle mass. As each exercise becomes easier you can gradually increase the amount of weight that you are lifting. This can even be applied to body weight programs since these plans are also designed to increase strength and mass.
You will want to look for a four or five day workout plan that allows you to rest for at least two days. This is important if you don’t want to overwork your muscles which often results in injury.
Another problem that can occur if you are pushing yourself too hard is that as your muscles break down to form new ones, they might atrophy instead. This means that you will actually be losing strength and muscle mass instead of increasing it.
Strength training programs also include plenty of cardio, and when it is performed at the beginning of the workout it is a great way to warm up.
If you are worried that cardio could burn too much fat simply limit it to 5 to 10 minutes per workout and make sure that you are getting plenty of lean protein in your diet.Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Muscle Building Workout Plans
Truly Huge Bodybuilding ProgramWorkout designed by Paul Becker
- Duration: 3-12 weeks
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- Building Muscle
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Muscle Building Plans with Diet
Your diet is always important, but it can be especially so when you are trying to build muscle mass. Since you are building muscle and not trying to lose weight you will want to increase your daily caloric intake. Most experienced trainers recommend eating larger portions at meal times, except after a workout.
Lean protein is key, and the best source is chicken and fish. Nuts and olive oil are good sources of healthy fat, and you want to make sure that your diet includes plenty of fruits and vegetables.
While the amount of calories you need to consume will depend on your body size, as a general rule you want each meal to provide you with 40-60 grams of protein and 40-80 grams of carbohydrates.
Carbs are necessary if you want to have plenty of energy to make it through the grueling workouts.
The best muscle building workout will still come with plenty of reps that work your entire body, though not all at once. Since most fitness plans that build muscle are four day routines, two days should be devoted to your upper body and the remainder to your lower.
You will also be during plenty of crunches and planks to ensure a strong core and muscular abs.
Muscle Building Workouts without Weights
It is actually surprisingly easy to build to build muscle without weights and not only can these workout routines be extremely effective, they are also often the best choice if you are on a tight budget.
One important fact that you will want to remember is that it is important to make sure that you are getting enough protein and carbohydrates in your diet so you have the energy you need to get through the workouts, along with the necessary building blocks to increase muscle mass.
Some of the exercises you can easily perform that will build muscle without using weights include several variations of pull-ups and sit-ups.
Hand push-ups, lunges, squats, dips and inverted rows are also effective, and when you perform several sets of reps you will soon feel your muscles starting to burn.
It is also important not to underestimate how effective simply lifting and moving your body weight can be, and not only will this increase muscle mass it is also a great form of strength training.
Muscle Building Workout Plans for Home
Almost any workout plan without weights can be done at home, but this doesn’t mean that you can’t use equipment. Home gyms are gaining in popularity, and there are a variety of machines that you can purchase and incorporate into your workout.
If you don’t want to use your body weight, then there are plenty of programs that call for weights or even come with suggestions for the use of ordinary household items.
If you already own a weight machine then you are probably familiar with many of the muscle building routines. Home gyms often include kettle weights, barbells or free weights, and some even come equipped with a speed or heavy punching bag.
If you aren’t lucky enough to have a home gym you can also incorporate several household items into your workout routine.
You might also want to choose a home workout plan that comes with an easy to follow diet just to make it a little easier to ensure that you are getting the nutrition that you need.
Muscle Building Workout Plans with Equipment
It can be a little easier to gain muscle with equipment simply because it often takes the guesswork out of trying to decide if you are lifting enough weight.
For some people using equipment can also be safer since you do know exactly what you are lifting.
Some workout plans can be done at the gym, and since most already have their equipment set up in a circuit you just simply move from one machine to another. If you already have equipment at home then you can work out in privacy, and for some people this is always preferable.
If you are planning on using machines and equipment you should expect routines to include resistance bands, kettle and free weights, barbells, dumbbells and even rowing machines.
As with any other muscle building workout plan you will want to make sure that you are giving yourself plenty of time to rest, along with getting plenty of protein and carbohydrates in your diet.
As your workout increases in intensity so will the amount of weight you will be required to lift, and a diet high in protein, lean fat and carbs will ensure that you have the energy you need to make it through the routines.
There are several workouts that will build muscle that are geared for beginners. These routines generally start off at a low intensity level, gaining in momentum as your strength and endurance improves.
Along with being required to lift or move less weight at the start, muscle building workout plans for beginners often include longer periods of rest. You will still be doing many of the same sets of reps as the intermediate and advanced plans, only at a slightly slower pace.
Even though this may seem like it is taking longer for you to “bulk up”, it will be worth it in the long run when your training isn’t sidelined by preventable injuries.
Yes, there are workout plans for skinny guys, and even for slender girls.
Often referred to as ectomorph training programs, these workout routines can be fast paced and grueling.
If you are willing to put in the time and effort, even a 120 lb guy can safely gain 10 to 20 pounds of muscle in just a few short weeks.
Not all bodybuilders workout at the gym and this is also true for those looking to increase muscle mass. This means that there is no reason why you can’t workout at home and still get amazing results.
Home gyms are also becoming more common, and this means that you might already have all of the equipment you need.
Not all muscle building exercises call for the use of equipment, some rely on you moving your body weight. You can get the same results, without having to spend money on expensive weights.
If you are thinking about working out at home to build muscle and you have a little extra money to spend some pieces of gear you might want to consider kettle or free weights, bar, dumbbells, jump rope and a resistance band.
A good workout routine will be structured to fit your needs, along with your strength and skill level. It should include reps with weights, and periods of rest so your muscles have the chance to recover and grow.
As long as you are seeing results and your primary care physician agrees that it is safe for you, a good muscle building routine will be the one that you want to stick with.
Simply by looking through YouTube videos and browsing online you can easily find free workout routines.
If you are familiar with the types of exercises you’ll need to perform, you can even create your own workout for free simply by combining various types of exercises.
You do want to be careful when you are looking for a free workout program to build muscles since not all routines are safe for everyone to perform, and if you are ever in doubt it is best to speak with your primary care physician.
You can easily use your bodyweight to build muscle, and there are several plans that incorporate these types of exercises into the routine.
Body weight workouts have been effectively building strength and muscle for everyone to the ancient Greeks and Romans up to today’s “strong” men and women.
These plans will include plenty of cardio and reps where you will be lifting and moving your own body weight. If you’re wondering how you can avoid hitting a plateau, simply remember that as you progress through the workout plan your muscle mass will be increasing which means that there will be more weight for you to move.
A good muscle building workout plan should include several sets of reps that work on a certain part of your body each day. This will include everything from your chest, arms, shoulders and legs to your abs, core and glutes.
The plan should also include several periods of rest, and depending on how strenuous the routine is it might even be structured to work out one day and take the next 24 hours off.
It is important to remember that since you are not trying to lose weight you only need a few minutes of cardio to warm up and improve your overall health.
The fewer movements you make during the exercises is also beneficial since you need to conserve your energy for lifts, lunges and squats.
It depends on the diet that comes with the workout plan. Since you are not trying to lose weight you don’t need to count every calorie, but if you are worried that you are not getting enough protein then you might get better results if the workout plan comes with an easy to follow diet.
The main difference between a beginner, intermediate and advanced muscle building workouts is the type and intensity of the exercises.
As your strength, endurance and muscle mass increases the intensity of the program also has to change in difficulty if you want to continue to see results.
Before you switch to a harder workout plan it is always best to get approval from your primary care provider.
You can find muscle building workout plans for 3, 4, 5 or even 6 days, and how safe these programs are will often depend on you. Your health will be one determining factor, and this is why you should always get approval from your primary care physician before you start any workout plan.
As long as you are healthy and performing the routine properly a 5 day workout plan is safe and effective. This also goes for any other timed fitness plan.
You can find several muscle building workout plans that come with pictures, which can be especially helpful if you are a beginner. Even if you are in an advanced weight training program an occasional picture to refresh your memory will ensure you are performing the exercises correctly, and this will prevent some common injuries.
If your muscle building workout plan didn’t come with any pictures, you can find some for the various exercises online or at your local gym.
If you’re not sure what a workout plan is for ectomorphs, it simply means that the routine is designed with skinny guys in mind.
Instead of ingesting a lot of protein supplements, this type of routine works out every muscle in your body.
It often combines strength and weight training, along with a lot of cardio. You can also expect to do several sets of reps throughout the 5 day routine.
There really isn’t an answer to this question since barbells, free weights and even moving your body weight during the routine can all give you the same results as a workout with kettle weights.
You will find muscle building workout plans that call for a series of reps with kettle weights, but since this can be substituted you will still be able to get the same results.
It is important to use the same amount of weight and perform the exercises exactly as the routine specifies or else you might not get the same results.
The answer to this question is “yes”. Some strength and weight trainers might say that cardio isn’t important when you are just trying to build muscle, but most health experts disagree.
Besides, every time you warm up chances are you are doing some type of cardio exercise. This is even true if your cool down routine involves slow walks and stretching exercises.
Cardio workouts are also beneficial for your overall health.
If you’re not healthy it will be almost impossible for you to build muscle and keep it. Even 5 to 10 minutes of cardio is enough to keep you limber and healthy.
Unless you are working out with an experienced trainer or are already familiar with the exercises in the routine, chances are it will be easier to follow if it comes with a pdf.
Generally the pdf will include detailed instructions on how to perform the various exercises, and most also come with helpful pictures. If the muscle building workout program includes a diet plan a pdf can make it easier for you to count calories, and ensure that you are getting enough protein and carbs in your daily diet.
This doesn’t mean that you can’t follow a muscle building plan without a pdf, even if you are a beginner, only that it will make it a little easier especially if you are working out at home.
Incorporating resistance bands in your workout will help you increase your strength, and this is important when you are trying to build muscle. As the training progresses you will need to be able to lift more and more weight, and this is only possible if you are strong enough.
The tension you feel in a resistance band as you pull it apart is what helps you increase your strength, along with your endurance and stamina.
An added bonus associated with resistance bands is the simple fact that they can help you stretch out, and this is the best way to prevent injuries when you are lifting weights.
Muscle building workout plans are for everyone, regardless of gender or age. As long as you are cleared by your primary care physician, there really isn’t a reason why anyone can’t participate in a muscle building routine. If you are just looking to lose weight and get in shape however, these might not be the best workout plans for you.
For some people the best muscle building workout routines are for the gym. Access to the equipment alone, often makes these workout plans an affordable option for those on a budget.
The fact that the machines are arranged in circuit also makes it easy for beginners who might be unsure of what equipment comes next. You also have access to the gym’s trainers, along with a strong support system.
A common misconception is that muscle building plans are only for men, and this is simply not true. Women can often perform the same workout routines as men, and it is not uncommon to find that they want the same results.
As long as there are not any restrictions placed on a woman there really isn’t any reason why she can’t do the same muscle building workouts as men.
This also applies to adults over 50, though a physician’s approval is recommended.
There are several places where you can find the top muscle building workout plans. Your primary health care provider can usually offer recommendations, along with trainers at your local gym.
Friends and family can often provide some much needed advice, and at Top Workout Programs you can find the best workout routines rated and reviewed by experienced trainers and licensed medical experts.