Muscle Growth Workout Programs & Routines
Browse and filter ATHLEAN-X training programs
Each of our training programs follows a science-based approach with proven strategies and exercises, which is designed to maximize your muscle growth without sacrificing safety or joint stability in the pursuit of your fitness goals.
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
MAX Size
90-Day Training System & Meal Plan
- Program Focus Building Muscle
- Equipment Dumbbells, Adjustable Bench, Resistance Band, Pull-up Bar and a Barbell
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Split Muscle Group Pairings; Push/Pull (Upper/Lower)
- Experience Level Int-Adv
- Workout Duration 10 minutes (for some intense conditioning work) to about 60 minutes (depending on your ability to withstand the finishers!)
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Total Beaxst
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength and Power
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 3-6x/Week
- Split Structure Total Body
- Experience Level Int-Adv
- Workout Duration 15 minutes (Regeneration days) to 60 minutes (difficulty level dependent)
- Conditioning Yes
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
BEAXST II: PPL
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 3-6x/Week
- Split Structure PPL
- Experience Level Beg-Adv
- Workout Duration 45 to 60 minutes (difficulty level dependent)
- Conditioning No
- Meal Plan Yes
Experience:
Beginner to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Jacked
90-Day Training System & Meal Plan
- Program Focus Build Muscle
- Equipment Dumbbells, Adjustable Bench, Pullup bar (Optional), Dips Station (Optional)
- Duration 12 Weeks
- Frequency 5-6x/Week
- Split Structure Single Muscle Group; PPL; Total Body
- Experience Level Beg-Adv
- Workout Duration Approximately 45-60 minutes. Less for higher intensity training days.
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Old School Iron
120-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 16 Weeks
- Frequency 5-6x/Week
- Split Structure Total Body; PPL; Split Muscle Group
- Experience Level Int-Adv
- Workout Duration 60 minutes or less
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Ultimate Arms
6-Week Training System & Meal Plan
- Program Focus Rapid Development of arm mass, power and vascularity.
- Equipment Barbell, Pull-up Bar, Bench, Dumbbells, Resistance Band, and Jump Rope.
- Duration 6 Weeks
- Frequency 5x/Week
- Split Structure PPL (arm bias directly and indirectly)
- Experience Level Int-Adv
- Workout Duration 20-50 minutes (workout dependent)
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Elast-X
90-Day Training System & Meal Plan
- Program Focus Build Muscle
- Equipment Bands, Pullup Bar, somewhere to anchor bands in a low, high, and mid position.
- Duration 12 Weeks
- Frequency 5-6x/Week
- Split Structure Single Muscle Group; PPL; Total Body
- Experience Level Beg-Adv
- Workout Duration On average you'll train between 30-40 minutes per day.
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Monster Maker
90-Day Training System & Meal Plan
- Program Focus Build Muscle, Increase Strength and Power
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance Bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 5x/Week
- Split Structure Total Body Conjugate
- Experience Level Int-Adv
- Workout Duration 20-60 minutes
- Conditioning Yes
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Breakout
90-Day Training System & Meal Plan
- Program Focus Muscle Growth and Strength Plateau Buster
- Equipment Dumbbells, Adjustable Bench, Barbell, Squat Rack, Pull-Up Bar, Resistance bands (or Cable Machine), Dip Station, Jump Rope (optional), Exercise Ball (optional)
- Duration 12 Weeks
- Frequency 4x/Week; 5x/Week with Breakout Arms
- Split Structure Total Body (with anterior/posterior bias), PPL
- Experience Level Int-Adv
- Workout Duration 60 minutes or less
- Conditioning No
- Meal Plan Yes
Experience:
Intermediate to Advanced
Beginner
Intermediate
Advanced
Goal:
Add Muscle
Lose Fat
Both
Add Muscle
Xero II
12-Week Training System & Meal Plan
- Program Focus Build Muscle, Burn Fat, Athleticism
- Equipment None / Plus 1 Track (Pullup Bar)
- Duration 12 Weeks
- Frequency 4-5x/Week
- Split Structure Total Body
- Experience Level Int-Adv
- Workout Duration 45 minutes or less
- Conditioning Yes
- Meal Plan Yes
LET ME HELP YOU CHOOSE A PROGRAM
|
PROGRAM SELECTOR
TAKE THE QUIZ