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How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

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.

How to Trigger Size Gains Every Workout

Only training heavy won't build much muscle. Only training light won't either. Here's a tough workout plan that leaves nothing out.

Build Your Backside, Destroy the Competition

If you're like most lifters, your glutes, hams, and lower back are lagging. Bring 'em up to perform better, get faster, be stronger, and look hotter.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

The Zombie Apocalypse Workout

They're coming. Are you ready? You'll need to be strong and athletic to survive. Do this program or die.

How to Train for Fighting

Are you trying to throw a punch or are you playing patty cake? Here's how to develop raw, devastating power.

The Best Way to Keep Getting Stronger

Strength gains stalled out? Use this powerful progression method to build stronger muscles and tendons so you'll never plateau.

The V-Taper Workout

Change the whole look of your physique by developing a V-taper: wider shoulders, tighter waist. This workout will get you both.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Weight Training for Endurance Addicts

Obsessed endurance athletes like triathloners need to pick up some heavy weights if they want to stay strong and injury-free. Here's how.

Russian Strength-Skill: The Workouts

How to get big, strong, and lean using training methods inspired by manual labor and the Russian concept of strength-skill.

The 100-Rep Trap Bar Workout

A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back.

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

Double Stimulation Training

Train hard and heavy one day, then use pump work the next day. Why? Because you'll build muscle and strength fast!

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.

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.

Lift 3 Days a Week and Grow

No time to train six days per week? No worries. You can build muscle and increase strength with these intelligent and tough full-body workouts.

Primer 4: Big, Bad, Basic Workouts

If your size and strength gains have stalled out, it's because you made things too complex. It's time to get back to basics and get strong... using only 4 reps.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

Top 6 Challenge Workouts

It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.

How to Increase Your Pull-Up Power

High-rep pull-ups are cool, but you'll stagnate and bang yourself up if you keep chasing volume. Instead concentrate on adding weight.

Fast Abs: 4 Fat-Burning Finishers

Get your abs back fast with one simple diet tip and four grueling fat-burning finishers performed a few times per week.