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 program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
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 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 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.
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 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.
Trending in Articles
Is a vitamin deficiency keeping you from making the most of your gym time? Learn which vitamins are essential for muscle growth and recovery.
Everyone knows that Arnold lived for the pump, and this chest and back superset was his favorite workout to get both results and a hardcore pump.
Find out what the ideal measurements are for a natural bodybuilder or a classical muscular male physique.
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.
Learn everything you need to know before starting the Clean Eating Diet plan including it's history, guidelines & components, & all of the science behind it.
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.
