Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration8 weeks
Days Per Week
3
Time Per...
This 6 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!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration12 weeks
Days Per Week
6
Time Per Workout45-70...
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration8 weeks
Days Per Week
6
Time Per Workout20-30 minutes...
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration
8 weeks
Days Per Week
5
Time Per Workout...
This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration8 weeks
Days Per Week
4
Time Per...
A quality change of pace, this routine sets aside squats, deadlifts and flat bench press and hammers your muscles into new growth using timed sets and supersets.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration10 weeks
Days Per Week
5
Time...
No equipment, no time? No problem! Using only dumbbells, bands and your bodyweight, Brad Borland shows you how to train for gains using supersets.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration8 weeks
Days Per Week
4
Time Per Workout45 minutes...
This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration8 weeks
Days Per Week
4
Time Per Workout45-60...
Most workout routines are designed for the evening lifter. If you're an early riser, we've got the perfect morning workout routine and advice for you!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Full Body
Training Level
Beginner
Program Duration6 weeks
Days Per Week
4
Time Per...
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!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration12 weeks
Days Per Week
5
Time Per Workout45-60...
This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.
WORKOUT SUMMARY
Main Goal
General Fitness
Workout Type
Split
Training Level
Intermediate
Program Duration4 weeks
Days Per Week
6
Time Per...
This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Advanced
Program Duration10 weeks
Days Per Week
5
Time Per Workout30-45...
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration
6 weeks
Days Per Week
5
Time Per Workout
45 minutes...
This full body workout incorporates some fighting style cardio with a high volume weight training routine to help you fight for your fitness.
WORKOUT SUMMARY
Main Goal
Sports Performance
Workout Type
Full Body
Training Level
Beginner
Program Duration6 weeks
Days Per Week
3
Time Per Workout60-90...
Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle mass!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration8 weeks
Days Per Week
4
Time Per...
Train insane 4 days a week. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass.
WORKOUT SUMMARY
Main Goal
Lose Fat
Workout Type
Split
Training Level
Intermediate
Program Duration8 weeks
Days Per Week
4
Time Per...
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration8 weeks
Days Per...
If you need advice on how to maximize your upper-body potential, Arash Rahbar and Frank Sepe are two of the best in the game to go to. Not only are they both knowledgeable and successful in the industry, they’re both more than willing to share their experience for those that want to be their...
I can’t tell you how many times I’ve heard this over the years. I understand it — people are well-intentioned and I believe they mean that they will actually try. But my response is always the same: “Let’s be real. No, you won’t.”
I don’t say that out of arrogance or thinking that nobody else...
The weekend can be a time when calories are high and time training is low. After a long week, the last thing some people may want to think about is going to the gym. Fortunately, you can still work on that physique sufficiently without spending a lot of time in the weight room with this...