Learn how to deload effectively with this 2-week program. Reduce fatigue, prevent overtraining, and prepare your body for the next training phase.
New at Muscle & Strength
Deadlift 3x/week, hit upper body 2x/week, and train under 60 mins a day. This 8-week plan builds serious strength and better pulling technique. Ideal for intermediate/advanced lifters.
This 8-week squat program blends heavy lifts, explosive speed work, and full-body training to increase strength, build muscle, and hit a new 1RM.
Build lean muscle and stay strong after 40 with this 8-week program for adults who want to train smart, protect joints, and age well with confidence.
Build a stronger bench press with expert tips, form fixes, and a proven workout plan to increase your max in 10 weeks, safely and effectively.
Build stronger, more defined forearms with targeted workouts, anatomy insights, and training tips to boost grip strength and complete your physique.
Trending in Workouts
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
Build lean muscle and stay strong after 40 with this 8-week program for adults who want to train smart, protect joints, and age well with confidence.
Trending in Articles
Your body type can influence how you respond to different types of workouts and diet plans. This guide helps you understand your body type (ectomorph, mesomorph or endomorph) and how you can structure your workout and diet for success.
One of the most frequently asked questions we receive is, "What program should I move to after I finish my current programming cycle?" This step-by-step guide will help answer that.
Find out what the ideal measurements are for a natural bodybuilder or a classical muscular male physique.
Build your lats in a variety of ways with these 7 lat pulldown variations! Read the article, find ones that'll fit well with your program, & build your back!
Learn how to maximize your bulking budget using as little as $60 per week. This feature includes grocery lists and specific meal plans to help you save and grow.
Complete training, diet and supplement guide! Build the body of your dreams! Includes a 12 week training, diet and supplementation program.
