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10 x 3 For Fat Loss

Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

100 Rep Challenge

Most lifters need to push themselves more but just don't know how. They need guidance. They need a challenge. They need this article.

12 Weeks to a Better Deadlift

To many in the iron world, how much you can deadlift is the ultimate status symbol. Here's a solid three-month plan to get you on the road to deadlifting respect.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

2 x 4 Muscle

It was a dire situation, a nightmare of indescribable proportions that only Dante could relate to. Every salacious thought I've ever had and every misdeed I ever committed was paid back to me in spades.

20 Pounds of Untapped Muscle

This posterior chain program might just give it to you!

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.

21 Days to a Bigger Back

Doing a back workout once a week isn't going to cut it. You need to crush it and crush it hard several times a week.

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?

3 Complexes for Rapid Female Fat Loss

Burn fat, improve strength, increase conditioning, and build beautiful muscle in only a few hard minutes a day.

3 Kick-Ass Programs For a Better Bench

Everybody wants a bench press that gets noticed. Here are three sure-fire programs to get you pushing some serious iron, fast.

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

4 Minutes to Core Strength

All you need to build strong, powerful abs is "The Pillar Killer" – a mechanical drop set built around a series of core-specific movements. Check it out.

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.

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.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

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.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

500 the Hard Way

Advanced Bench Press Strategies

6 Week Bench Press Cure

To bench press more weight, you need to fix your technique and design a smart training program. Here’s how to do both.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

6-Week Back Specialization Program

A strong, dense back is the hallmark of a great body. If yours is lacking, it may be time to specialize. Here’s your plan.

8 Weeks to a Record Bench

A bench press specialization cycle that'll drastically improve your max bench.