The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Latest and Trending

The-band-pull-through

Tip: The Band Pull-Through

The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

Tip: Eat This Before Bed and Stay Lean

Eating before bed may disrupt fat metabolism... but not if you eat this. Here's the new science.

The Insulin Advantage

Control insulin and you'll control exactly what your physique looks like. Here's how.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Tip: The Best Chest Exercise You've Never Tried

A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program.

The 4 Most Effective Supersets for Arms

Here's how to use biceps and triceps finishers to add pounds to your big lifts. Oh yeah, you'll also build bigger arms.

Knock Them On Their Asses

Build high-speed strength and smash the competition. The bench press won't do it, but these two lifts will.

Grow, Ectomorph, Grow

Naturally skinny? Here's how to finally gain some shirt-stretching muscle.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.