Workout of the Week


Every week we post a new Workout of the Week from our strength expert Josh Bryant, MS, CSCS. Whether you’re looking to add size or increase your strength and endurance, you’ll find a new workout to challenge you here.


Seated Cable Row B

The Breakdown Training Protocol

High reps or low reps? Light or heavy? Now you don’t have to choose. The breakdown training protocol does it all for maximum muscle stimulation.

doug young

Doug Young’s Bad-Ass Bench Press Program

Are you stuck in a bench press plateau? Demolish it with this bad-ass Doug Young–inspired training program.

Bill Kazmaier bench press

Bill Kazmaier’s Powerbuilding Routine

Build superhuman strength with this Bill Kazmaier-style chest, shoulder and triceps training routine.

biceps and triceps workout

High-Volume Arm Blast

Hit your biceps and triceps hard and heavy with this high volume, high-intensity old-school arm assault.

Incline Dumbbell Flye

Jailhouse Training: Mechanical Advantage Drop Sets For Chest

Amp up your chest training with this advanced training technique.

Reverse-Grip Bench Press

The 8 x 8 Method For Chest Training

Created by weightlifting pioneer Vince Gironda, this high-volume chest workout will add size and torch fat.

Bill Pearl

Shouldering A Heavy Load

Build wide, strong shoulders with this Bill Pearl-style workout.


Triple-Threat Arm Assault

This Leroy Colbert–inspired workout will attack your bi’s and tri’s and force those arms to grow!

craig capurso doing back squat

German Engineering

Master German Volume Training for a brutal but effective way to pack on some mass.

Leg Extension

Giant Sets For Big Wheels

Want to develop big legs in less time? This giant sets routine will have you crawling out of the gym on all fours.


Maximize Your Workouts With Staggered Sets

No time—no problem—staggered sets are the solution!

guy doing bench press

Giant Gains For Chest

This giant-set chest routine is short on time but big on results!


Maximum Gains, Minimum Time

A 30-minute leg thrash? Absolutely. Build massive legs with this heavy-duty training protocol.

Power Chest

Monster Chest

Using the power rack will not only help you develop explosive power and strength but you’ll get a massive chest to boot.


Rack ’Em Up

If you have a power rack, a barbell and weights, you have no excuse not to have a great physique and strength levels to match.

Pre-exhaust shoulders

Pre-Exhaust Your Shoulders

Use pre-exhaust training to isolate your shoulders and produce big gains.

20-Rep Opener

20-Rep Squat Training

Build serious muscle with this intense high-rep training program.


Get Strong With Singles Training

Lift maximum weight for maximum strength with singles training.

Push Press Opener

Push Press 101

We show you step-by-step how to do the push press to build strength and boost your bench with the baddest overhead press in the gym.

PHA Opener

PHA Training

PHA training ain’t your mama’s circuit training.

Big Arms Opener

Get Big Arms

Elicit major hypertrophy in your arms with this sleeve-busting workout

Pre-Exhaust Opener

Workout of the Week: Pre-Exhaust Your Chest For Maximum Growth

Pre-exhaust your chest to develop new growth.


Workout of the Week: Bolder Shoulders

This Chuck Sipes–inspired powerbuilding workout will give you strong, freaky shoulders.

Workout of the Week Chest

Workout of the Week: Power Pecs

This powerbuilding workout will add shape and size to your chest.

Leg Opener

Workout of the Week: Build Strength and Size in Your Legs

Leave no stone unturned in your quest for leg growth.

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