Strength Training / Muscle Building

This page lists routines that are most commonly recommended by r/Fitness users for building strength and muscle. However, it is by far not a complete list of all effective routines, and there are many more out there that will serve you just as well. For some more options, you can also have a look over the Program Review Archive.

All of the programs on this page are effective at getting you both bigger and stronger, provided you eat to support it. A bigger muscle is a stronger muscle and vice versa. While the overlap is certainly not 100%, don’t fall into the trap of thinking getting bigger and getting stronger are mutually exclusive goals that require wildly different training methods – especially if it is based on the outdated concept of special rep ranges.

As you make your choice, don’t forget the importance of having at least some cardio in your overall fitness plan, even if it’s not your primary focus. Read more about the benefits here: Why You Should Do Cardio

We also recommend looking over the following entry in our FAQ to help clear up a common misconception: Why is r/Fitness so focused on “powerlifting” routines?

If you are a complete beginner to resistance training…

…we strongly recommend getting started with one of the following routines, depending on your equipment access:

 

Barbell / Compound Lift Focused Routines

Dumbbell Focused Routines

Bodyweight / Home / Minimal Equipment Routines

Hotel / Apartment / Planet Fitness-like Gyms