Build Muscle Workout Programs
Compare muscle-building strength templates by weekly volume, frequency, and experience level.
Muscle-building templates add enough repeated work to create a hypertrophy stimulus while retaining planned progression. Select one that matches your available training days and recovery capacity instead of assuming that the highest-volume program is automatically better.
- 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big
Build Muscle
Program duration3 weeksCommunity use2.3KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 Bodybuilding
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Program duration3 weeksCommunity use859beginnerintermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Slightly Less Boring But Big Short on Time 3 Day
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Program duration4 weeksCommunity use768beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Forever Boring But Big
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Program duration3 weeksCommunity use754beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Full Body Boring But Big
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Program duration3 weeksCommunity use538beginnerintermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Boring But Big, 3 Day
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Program duration4 weeksCommunity use453beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Slightly Less Boring But Big
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Program duration3 weeksCommunity use401beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1 FSL
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Program duration3 weeksCommunity use313beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Full Body - Squat, Push, Pull
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Program duration3 weeksCommunity use221beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big, FSL
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Program duration3 weeksCommunity use159beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1, Anchor FSL
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Program duration3 weeksCommunity use151beginnerintermediateAnchorView program - German Volume Training6 weeks
Weekly frequency
3 days per week
German Volume Training
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Program duration6 weeksCommunity use145intermediateadvancedLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Full Body Boring But Big 3 Day
Build Muscle
Program duration4 weeksCommunity use128beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5x5/3/1 3 Day
Build Muscle
Program duration3 weeksCommunity use127beginnerintermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Forever Boring But Big, 3 Day
Build Muscle
Program duration4 weeksCommunity use107beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Building a Bigger Yoke
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Program duration3 weeksCommunity use106intermediateadvancedOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
Hard Gainers
Build Muscle
Program duration3 weeksCommunity use104beginnerintermediateOtherView program - 5/3/14 weeks
Weekly frequency
3 days per week
5x5/3/1 FSL 3 Day
Build Muscle
Program duration4 weeksCommunity use100beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1, Anchor
Build Muscle
Program duration3 weeksCommunity use98beginnerintermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
Forever Boring But Big Advanced
Build Muscle
Program duration3 weeksCommunity use80beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Boring But Big FSL 3 Day
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Program duration3 weeksCommunity use71beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5x5/3/1 FSL BBS 3 Day
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Program duration3 weeksCommunity use69beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Full Body - Squat, Push, Pull, Anchor
Build Muscle
Program duration3 weeksCommunity use68beginnerintermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
Slightly Less Boring But Big Short on Time
Build Muscle
Program duration3 weeksCommunity use63beginnerintermediateLeaderView program
