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Best Workout Plan For You

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↓Click here to design workout↓                     DESCRIPTION
5 day split workout
This is Scooby's five day split workout which is an advanced 5 day split bodybuilding workout. Day 1 is chest, day 2 is lats, day 3 is legs, day 4 is shoulders, and day 5 is arms. Although the five day split workout has fallen out of favor, its still and excellent workout for advanced bodybuilders to keep in their yearly cycle of workout plans. Because this workout plan has 5 workouts a week, it gives the bodybuilder that additional lifting volume required for muscle gain that is just not possible with 3 day a week workouts. Each bodypart has its own day so a full hour can be used to blast it into oblivion. This kind of intensity, focus, and variety of exercises is necessary for the maximum symmetry of muscle development required in bodybuilding.76/107/105/107/105/10
get fit fast workout
This get fit workout is a combination of cardio and resistance training. The goal is to burn off the fat as fast as possible while building muscle mass to increase metabolism so the fat stays off long term. If you want to whip your health and physique into shape as quickly as possible and have the time to devote to it, this is the workout plan for you. This is a combination of Scooby's full body workout and lots of cardio! There are no shortcuts to fitness, muscle gain, and strength gain and this workout requires at least 8 hours a week. 85/105/108/107/105/10
advanced 3 day split
This is an advanced 3 day split that is very time efficient and packs a lot of volume into three, one hour workouts - a push workout, a pull workout, and a leg workout. This workout is excellent for those wanting to gain muscle mass. If you are a 'hard gainer', then try this workout plan. To pack a maximum of workout volume into a minimum of time, this workout relies extensively on supersetting. The workout plan is well designed so that although there is no resting between sets, no one exercises diminishes the intensity of the following supersetted exercise. If you do this workout with a training partner, both people need to be lifting at all times because there is no time for spotting or rest. In busy gyms this can be an excellent way of minimizing the impact on other gym goers because both machines are being used with nearly 100% efficiency. 57/107/105/107/105/10
advanced volume workout
This is Scooby's advanced volume workout which is four intense workouts a week, one full body workout, one push workout, one pull workout, and one leg workout. Every body part gets hit twice during the week. The goal of this advanced workout is to get a maximum of muscle gain. To get the workout volume for max gains, this workout plan uses supersetting extensively to allow as many sets as possible in the one hour workout but the supersets are intelligently designed so as not to interfere with lifting intensity. This workout is definitely not for beginners, it is for people who have been lifting a few years and can do at least 6 pullups.77/108/105/107/105/10
full body workout
This is Scooby's full body workout. Although this workout plan was optimized for home workouts, it is an excellent full body gym workout as well. Full body workouts like this which have a lot of compound lifts are excellent for beginners wanting to increase their strength as rapidly as possible. Full body workouts like this are also excellent choices for more advanced lifters as well when time gets tight. Although an advanced lifter will not make any gains in strength or muscle mass by doing a full body workout like this once or twice a week, it will certainly prevent backsliding in terms of strength and mass. 55/105/105/106/107/10
3 day split workout
This is Scooby's three day split workout. This is an excellent choice for intermediate lifters wanting to gain muscle and gain strength. The workout has three lifting days a week: a push workout, a pull workout, and a legs workout. This workout plan works just as well at home as it does at the gym. As with Scooby's full body workout, this workout plan relies heavily on big compound lifts. The pull workout hits lats, biceps, and traps, the push workout hits chest, triceps, and shoulders, and the third workout is all legs. This workout plan is also appropriate for advanced lifters as well.56/106/105/106/105/10
one hour workout
If time is at a premium, this 20 minute home workout done three times a week is just the ticket. It provides HIIT cardio and compound exercises to brutalize your body in just twenty short minutes. There is zero rest in this workout, if you are resting you are wasting time.14/103/101/104/102/10
easy fat loss workout
This is an easy workout to lose fat and get fit without risking any injuries. There is no resistance training, its just 20 minutes a day of cardio. 20/100/103/103/109/10
fast fat loss workout
This is a workout to lose fat fast and get more fit while you are at it. There is no resistance training, its just 45 minutes a day of cardio.50/100/107/103/109/10
advanced bodybuilding full body workout
This is an advanced, high volume, full body workout with the goal of maximum muscle gain. Because this is such a high volume workout with its use of supersets, it can easily result in over training so it is best used only occasionally.37/108/103/103/105/10
candito linear strength workout
This is a basic linear strength and hypertrophy training program that is very similar to Jonnie Candito's linear workout, if you want to follow his workout to the letter then please click on that link. Jonnie Candito is not only highly respected for his strength training work but is a nice guy as well so please visit his website for more information. If you accept the default exercises here when you design your custom workout plan, it will be very similar to his workout plan. The benefit resides in the fact that if you are unable for any reason to use the suggested exercises, you can choose substitute exercises and still reap some of the benefits of the program.48/105/102/103/102/10
candito 6 week periodization workout
This is the advanced strength training program that is very similar to Jonnie Candito's 6 week periodization workout, if you want to follow his workout to the letter then please click on that link. Jonnie Candito is not only highly respected for his strength training work but is a nice guy as well so please visit his website for more information. If you accept the default exercises here when you design your custom workout plan, it will be very similar to his workout plan. The benefit resides in the fact that if you are unable for any reason to use the suggested exercises, you can choose substitute exercises and still reap the benefits of the program by following the periodization plan. This is a six week program that starts light and then works you up to exceed your previous 1RM.49/107/103/103/102/10
strength and hypertrophy workout
This is a strength training workout with a hypertrophy slant. If your gaining strength is just as important to you as gaining muscle mass then this is a great program to use.47/106/102/103/102/10
wendler 5-3-1 periodized strength training workout
This is the Wendler 5-3-1 periodized strength training workout. Having said that, "5/3/1" applies to seemingly endless numbers of similar workouts so its a little tough to definitively say what a 5/3/1 workout is. Even Jim Wendler himself gives a zillion variations so if you want to follow his program exactly, check out Wendler's website. In any case, this is a four week periodized strength training program which is very popular because it works. The name "5-3-1" indicates the minimum number of reps you do in your final set of the workout. In the first week, the last set uses 85% of your 1RM and you are to do at least 5 reps. In the third week, your last set has you doing 95% of your 1RM and you do at least 1 rep but most likely significantly more. There are four workouts each week. The first is squat and assistance work, the second is bench press and assistance work, the third is deadlift and assistance work, the fourth is overhead press and assistance work. This workout is best done at a gym where you can do squats, deadlifts, and overhead presses but alternative exercises are available if you have to workout at home. If you accept the default exercises here when you design your custom workout plan, it will be very similar to his workout plan. The benefit resides in the fact that if you are unable for any reason to use the suggested exercises, you can choose substitute exercises and still reap the benefits of the program by following the periodization plan. This is a four week program that starts light and then works you up to exceed your previous 5RM.49/107/102/103/102/10
texas method strength training workout
The 'Texas Method' is an excellent 3 day a week intermediate strength training protocol that is quite popular now. Its a brutally simple two week program that you can keep repeating, each time, ratcheting up the weights slowly. The Monday and Wednesday workouts use 85% of your 5 rep max in the basic lifts and each Friday you attempt a new PR at the 5 rep weight. Recommended is that every Friday you go up in weight by 5 pounds, no more.38/105/102/103/101/10
german volume training
German Volume Training is a mass building bodybuilding program, not a strength training program, which got its name from the fact that it originated in German speaking countries. It is a high volume program that in its basic form, uses ten sets of ten reps at the same weight every set. What this means is that you need to start out with a very light weight or you will never make it, usually about 60% of your one rep max. There are a zillion variants of this workout but the basics are the same. Because of all the sets, using supersets is required to keep workout time reasonable. This 7 week workout consists of eleven 5 day workout cycles. The first 6 workout cycles have 10 sets of 10 reps. The last 5 workout cycles are more advanced and have 10 sets of 6 reps.53/108/103/103/104/10
stronglifts 5x5
This is the Stronglifts 5x5 strength training workout, if you want to follow their workout to the letter then click on that link. The stronglifts 5x5 is a very basic program that just uses five big compound exercises. If you accept the default gym exercises (squats, deadlifts, barbell row, and standing overhead press) then it matches the Stronglifts 5x5 program. If you dont have access to a gym though, you can reap some of the same strength training benefits with home workouts as well by selecting alternate exercises.38/105/102/102/102/10
no equipment bodyweight workout
If you truly have NO workout equipment at all, not even a pullup bar, all is not lost. This is a great little workout that you can do two to three times a week to keep in shape. Dont expect any bulging muscles from this workout but it will make you stronger and more fit!31/101/103/102/106/10

best workout plan