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Get That Squat Up!

Leg presses and extensions will build the legs, but if you want to be a masterful squatter you need to get under the bar. Follow this plan.

More 3rd World Workouts

You don't need fancy equipment to stay fit or get stronger. Even in the most dire circumstances. Check this out.

21st Century Supersets

A modern twist on a classic method that will get you bigger, leaner, and stronger. What's not to love about that?

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.

Accumulate, Intensify, Dominate

Chest on Monday, back on Tuesday, etc., isn't programming. Here's how to design a program for effective long-term results.

GH Circuits Reloaded

Here's how you can lose fat, gain muscle, get stronger, and be awesome in a 4-week butt-kicking program.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

Maximal Strength Training for Muscle Mass

Lots of geek strength-training science, 10 actionable tips on how to build muscle, and one effective program thrown in for good measure. Read this.

How I Benched 400

Hitting a 400-pound bench is a goal for many lifters, yet few ever get there. They need this article.

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.

4 Weeks to Bigger, Leaner, Stronger

For one month, chase three big goals at the same time… and dramatically change your physique. It can be done. Here’s how.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

5/3/1 Rest Pause: A 6-Week Challenge

What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

Reactive Pump Hypertrophy

Stimulate growth and recovery with this unique training system. Get the complete program here, free.

Stack-10 Training

Choose a big lift that needs work. Apply the Stack-10 plan. Smash plateaus and pack on new muscle in 6 workouts. Here's how.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Built for Bad: Strength Circuits

Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Beyond 5/3/1 Program 1.2

I spent a ton of time developing this program and believe it stands as my best work, ever.

Beyond 5/3/1 Program 1.3

I spent a ton of time developing this program and believe it stands as my best work, ever.

Beyond 5/3/1 Program 1.4

I spent a ton of time developing this program and believe it stands as my best work, ever.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.