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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.

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Tip: A New Way to Make Overnight Oats

This muscle-building, workout-fueling breakfast has become a staple for many lifters. Here's a new way to whip up a batch.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

Erector Set

Whether your goal is to build an amazing physique, a record deadlift, or simply put slabs of muscle on your lower back, try out a few of these exercises.

Tip: Need to Lose Fat? Do This First

It's easy to do, but psychologically tough at first. And that's a good thing.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

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.

Tip: The Bodyweight Lunge Challenge

Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

Tip: Take This Vitamin for Better Sex

For females, sex drive, arousal, and O's all get better with this vitamin.

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.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

5 Fat Loss Myths You Still Believe

These diet beliefs are still rampant online. Let's end that now.

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.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

4 Horrible Truths About Pro Bodybuilding

Becoming a pro bodybuilder often means turning into a jerk, losing the people you care about, going broke, and ruining your health. You in?

Tip: One Exercise Isn't Enough for Hamstrings

Only do one hamstring exercise? Then you're missing half the muscle. Here's why, plus the best exercises to do.

The Missing Movement

What “missing” exercise would give you the most benefits if you added it to your program? We asked 10 pros. Their answers will surprise you.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

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.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

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.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.