14
Workout templates currently listed in this goal category.
Workout goal
Muscle-building workouts
Explore workout templates built for hypertrophy, better training structure, and consistent gym progress.
Structured sessions
Use these pages when you want more structure than random exercise selection.
Logbook ready
Pick a template, then use Logbook to see how well you actually follow it.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workoutCore Workout
A direct core session built around control, trunk stiffness, and consistent tension.
View workoutGlute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutLower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
View workoutPull Day Workout
A pull day built around back thickness, back width, and direct arm work.
View workoutPush Day Workout
A classic push day for chest, shoulders, and triceps with a balance of compound and accessory work.
View workoutShoulder Workout
A shoulder session built around pressing and higher-rep delt work.
View workoutUpper Body Workout
A balanced upper-body day built around pressing, rowing, pulling, and arm accessories.
View workoutRelated exercises
Exercises commonly used in this goal category.
Use these exercise pages when you want to understand the movements before adding the full template to your training.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shoulder Press
Dumbbell Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLeg Press
Leg Press is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseRelated tools
Helpful calculators for muscle building workouts.
Use these calculators to turn your workout choice into a more realistic plan for calories, protein, progression, or training structure.
Track this workout goal for free in Logbook.
Once you choose a direction, use Logbook to log the training itself and see which plan you actually stick to.