Get free workouts straight from your favourite male and female fitness models, bodybuilders and athletes.

Posted 01 January 2017 by Alex Stuart

5 Mass Building

Back Workouts

5 Mass Building Back Workouts


Workout 1

Bent Over Barbell Rows: 3 sets x 6-8 reps
Seated Cable Rows: 3 sets x 8-12 reps
V-Bar Pull-Downs: 3 sets x 12 reps
Barbell Shrugs: 3 sets x 6-8 reps
Hyperextensions: 3 sets x 12 reps

Workout 2

Bent Over 2 Dumbbell Row: 3 sets x 8-12 reps
Reverse Grip Bent Over Row: 3 sets x 6-8 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
Dumbbell Shrug: 3 sets x 8-12 reps
Stiff Legged Good Morning: 3 sets x 12-15 reps


Workout 3

Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Underhand Cable Pull-Downs: 3 sets x 8 reps
Bent Over 2 Dumbbell Row with Palms In: 3 sets x 12 reps
Barbell Shrug Behind the Back: 3 sets x 12 reps
Stiff Legged Barbell Deadlifts: 3 sets x 8 reps

Workout 4

Full Range of Motion Lat Pull-Down: 3 sets x 8-12 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Upright Barbell Rows: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 8 reps


Workout 5

Bent Over Barbell Row: 3 sets x 8 reps
V-Bar Pull-Down: 3 sets x 8 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Barbell Shrug Behind the Back: 3 sets x 8-12 reps
Stiff Legged Good Mornings: 3 sets x 8 reps

Posted 20 May 2020 by

3 Myths About Bodyweight

Training That Wont Die

Published: May 20th 2020

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Think bodyweight exercises are for wimps?

There’s a ton of misinformation about bodyweight training, so let’s bust three of the biggest myths around this kind of training:


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Bodyweight exercises done properly hurt. They’re brutal.

Don’t believe me? Ask yourself, why do the military and Special Forces rely on bodyweight conditioning to knock recruits into shape?

Just think about it.

In real life combat situations muscles aren’t isolated… you use your whole body to run, duck, cover and get yourself into life-saving, combat-ready positions.

At the heart of military-style conditioning is the need for a high strength-to-weight ratio. This is developed through mastering the core bodyweight moves, including squats, pull-ups and push-ups.

Going back to basics isn’t a step backwards.

It’s proof you’re a master at full-body conditioning.



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Just because you’re not lugging weights around the gym doesn’t mean you’re not tough.

The reason there’s a perception that you can’t pack on muscle through bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength.

As long as there is tension on the muscle you can grow. Your muscle does not know if the resistance is an external weight or your own body.

Oh, and did I mention that it can be really tough.



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Go on Youtube and you’ll find a ton of “supermen” showing off their bodyweight moves. Yes, these look impressive but don’t be fooled.

You don’t need to focus on super-advanced complex moves to chisel a strong foundation of functional strength.

You just need to do the right moves with the correct form with the right progressions.

Every bodyweight master started from the same point: working on the foundational moves which make up 90% of the strength types.

Only by focusing on the core moves which target each of the Four Strength Types will you really develop powerful “true strength”.

And the good news is these are simple and easy to master, as long as you choose the right training like the workout on the next page.

The Fastest, Simplest Way to Get Ripped in Just 30-Days Without a Single Piece of Gym Equipment


Posted 20 April 2020 by

Guide: Workout Program

You Can Do at Home

Published: April 20th 2020

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Everyone knows what is going on across the globe. The current pandemic has caused business establishments, tourist spots, 5-star hotels, and even gym and fitness studios to stop their operation. It may be difficult for gym-goers to follow their workout routine without the gym, but there are certain workout plans that are entirely possible to do at home.

There are a lot of possible ways to maintain the strength and muscle you gained from your training. Here are some workout plans you can do at home to keep your body healthy and fit.



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While home workouts cannot replace the intensity of bodybuilding sessions at the gym, there are ways you can sweat out at home. One way to do that is by doing a set of burpees, you only need one spot to perform the exercise. This exercise includes squats, push-ups, and mountain climbers. A good starting point is from 5 to 10 sets, however it depends on your fitness level.


Perform Other Bodyweight Moves

If you are not comfortable with performing burpees, there are a variety of other bodyweight exercises. Air squats, lunges, push-ups, mountain climbers are some of the exercises that offer a variety of difficulty. When you combine these basic bodyweight movements, it results in a quick yet effective home workout.

It is not necessary to place your body through intense cardio runs. As long as you are performing bodyweight movements and doing a full workout, you are doing great.


Be Creative

You may have the basic gym equipment at home, but there are some exercises that need the support of benches. If you want to add some variation to your workout plan, you can always be creative. There are several things you can use inside the house.

There are chairs or sofas that can support your squats and other bodyweight exercises. Moreover, if you love weightlifting, you can always customize a full-weighted barbell.


Home Workout

No gym? No problem.

●            Push-ups: 3 sets of 15 repetitions

●            Bicep Curls: 3 sets of 12 repetitions

●            Tricep Dips:  3 sets of 15 repetitions

●            Burpees: 45 seconds on, 20 seconds off

●            Squats: 3  sets of 15 repetitions

●            Lunges: 3 sets of 12 repetitions

●            Calf Raises:  3 sets of 15 repetitions

●            Abdominal Crunch: 3 sets of 12 repetitions

●          Plank:  3 sets of 30 seconds each

This full home workout may take no less than 45 minutes. What are you waiting for? Sweat it out, and stay healthy at this time of crisis!




Good Habits of Proper Hygiene

Stay-at-home gym sessions are not an excuse for not observing cleanliness. No matter where you conduct your workout session, it is best to practice the good habits of proper hygiene.

Before leaving your spot, wipe pools of sweat to eradicate possible bacteria. Aside from taking a shower after a workout, it is important to wash hands regularly. Experts suggest washing hands often and using alcohol or hand sanitizers to eradicate possible causes.

Alcohol is a great alternative for handwashing when water and soap are not available. However, with the supply shortage, you may use a hand sanitizer. However, you have to make sure that you choose hand sanitizers that have at least 60% percent alcohol and are made from a well-trusted hand sanitizer gel manufacturer.


Healthy Diet

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While you focus on workout programs, do not forget the importance of a healthy diet. Proper nutrition helps in the recovery and optimization of your body. Make sure that you have the needed nutrition to maintain or gain muscle. As much as possible, maintain the diet you have been following even before the quarantine happened.


Adequate Rest

Rest and recovery are as important as the workout plans. Adequate rest is needed to build strength, muscle, and endurance. More so, during a workout, your body undergoes microscopic tears to your muscles. Thus, having adequate rest will allow your muscles, nerves, bones, and tissues to rebuild.


Final Thought

Gym-goers are stuck at home and some of them are worried they might lose their sacrificed gains. But, with the mentioned workout programs, it may be helpful and proactive for you while staying at home.

Written by Shallow Wen


Posted 14 April 2020 by Simeon Panda

Quarantine Workout: Simeon

Panda Back Workout

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Simeon Panda quarantine home back workout!! @simeonpanda - @simeonpanda - @cutandjacked

A post shared by (@cutandjacked) on

Posted 05 March 2020 by

Intense Quick Home Chest Workout

(No Equipment Needed)

Published: Mar 5th 2020

Beginners note: If you struggle with pushups and need to make this workout easier this can be done on your knees.

Advanced note: If you want to make this workout much more difficult slow down each rep (3 seconds on the way down and 3 seconds on the way up)

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  • 1. Regular Pushups: 5 sets (30 seconds rest between sets) - 12, 10, 10, 8, 6 reps

1 minute 30 seconds rest between exercise

  • 2. Wide Pushups: 4 sets (30 seconds rest between sets) - 10, 10, 8, 6 reps

1 minute 30 seconds rest between exercise

  • 3. Close Grip/Diamond Pushups: 3 sets (30 seconds rest between sets) - 10, 8, 6


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Posted 04 March 2020 by

Workout: Henry Cavill

Full-Body Workout

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  1. 2 x Olympic Clean And Press + 5x Kettlebell Squat @ 70% body weight
    (One combo every 30 seconds for 5 minutes)
  2. 2 x Two-hand kettlebell clean and squat
    (One combo every 30 seconds for 5 minutes.)
  3. Squats: 100 
    (Body-weight, break into sets of 25 if you need to)
  4. Box Step-up: 3 sets of 15 reps 
  5. Deck Squats: 3 sets of 15 reps 
  6. 20x Frog Hops + 40m Bear Crawl
    (Do 4 rounds of this combo, rest 2 minutes between sets)
  7. Man-Makers: 3 sets 20 reps
    (with dumbbells)
  8. Sit-ups: 3 sets of 20 reps

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Posted 14 February 2020 by

Oldschool Workout: Sergio

Oliva Triceps Workout

Published: Feb 13th 2020

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  • Standing Barbell Tricep extensions: 6 Sets x 8 Reps
  • Pulley Pushdowns: 6 Sets x 8 Reps
  • Pulley Kickbacks: 6 Sets x 8 Reps
Posted 10 February 2020 by

Oldschool: Arnold Schwarzenegger

Shoulders Workout

Published: Feb 10th 2020

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  • Seated Press Behind the Neck:
    Sets 4-5 x reps 8-10
  • Arnold Dumbbell Presses: 
    Sets 4-5 x reps 8-10
  • Dumbbell Side Laterals: 
    Sets 4-5 x reps 8-10
  • Seated Dumbbell Bent Laterals: 
    Sets 4-5 x reps 8-10
  • Cable Side Laterals: 
    Sets 4-5 x reps 8-10

The New Encyclopedia of Modern Bodybuilding by Arnold Arnold Schwarzenegger

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book—a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding.” 



Posted 27 August 2019 by

Arnold Schwarzeneggers

Intense Back Workout


  • Wide-Grip Front Chins: 4-5 Sets x 8-10 reps
  • Lat Pulldowns Behind the Neck: 4-5 Sets x 8-10 reps
  • Barbell Bentover Rows: 4-5 Sets x 8-10 reps
  • T-Bar Rows: 4-5 Sets x 8-10 reps
  • Seated Pulley Rows: 4-5 Sets x 8-10 reps

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Posted 21 August 2019 by

Workout: The Legendary

Tom Platz Legs Workout


Squats: 8-10 Sets x 5-20* reps
( * = Pyramidded, weight on bar increased and number of reps decreased)

Machine Hack-Squats: 5 Sets x 10-15 reps

Leg Extensions: 5-8 Sets x 10-15 reps

Lying Leg Curls: 6-10 Sets x 10-15 reps


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The Complete Muscle Building E-Book