Free Workout Plan to Build Muscle and Burn Fat

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The following workout plans are divided into four main categories:

1. Workout Plans to Build Muscle

2. Workout Plans to Burn Fat

3. Sport Specific Workout Plans to Build Muscle and Burn Fat

4. Middle Manager™ Workout Plans

Each category provides information regarding the particular free workout plan for building muscle and burning fat from Middle Management™.

Free Workout Plans to Build Muscle

• Ab Workouts
• Bicep Workouts
• Chest Workouts
• Leg Workouts
• Shoulder Workouts
• Tricep Workouts
• Total Body Workouts

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Ab Workouts

Easy Quick Ab Workout (Beginner)

Our free quick easy ab workout plan focuses on the entire abdominal region by using three simple exercises to target every area of your abdominal region in 10 minutes or less.

Total Ab Workout #1 (Intermediate)

This free workout plan focuses on the entire abdominal region. It uses a super set approach. The workout includes a weighted work set followed by a lower ab exercise and an upper ab exercise.

Total Ab Workout #2 (Intermediate)

This free workout plan is a general abdominal routine targeting the entire abdominal region through variations on the standard ab crunch. It is a superset containing a weighted work set followed by an upper ab exercise, a lower ab exercise, and a combination exercise.

Total Ab Workout #3 (Intermediate)

This is a free ab workout targeting the entire abdominal region. It is a superset performed with alternating upper and lower ab exercises.

Lower Ab Workout #1 (Intermediate)

This free ab workout focuses on the lower abs. It is a an advanced routine with 8 sets to target your lower abdominals for the perfect set of six-pack abs. It is a superset performed with alternating upper and lower ab exercises.

Middle Management™ Best Ab Workout #1 (Advanced)

This one of the best ab workouts available from Middle Management™. It uses a total of twelve sets to hit all four of the major muscle groups in the abdominal region, the internal and external obliques, the transverse abdominis, and the rectus abdominis.

Free Ab Workout with Cardio Routine Included (Advanced)

Not only does this advanced free ab workout plan hit every part of your core muscle group, it also includes a cardio routine to burn fat fast so that you can show off the results of your hard work.

Killer Ab Workout (Advanced)

This killer ab workout is one of the most difficult ab routines available from Middle Management™. It uses 3 giant sets of 6 exercises to target every area of the core and abs.

Execercise Ball Workout for Abs (Intermediate)

This stability ball ab workout is a challenging routine. It uses 3 circuits of 5 exercises using a fitness ball to hit the abs from all angles.

Bicep Workouts

Mass Building Bicep Routine #1 (Intermediate)

This free workout plan is an intermediate routine. It a mass building workout designed to build your bicep muscle mass fast. The exercises hits all parts of the bicep for maximum gains.

Long Head Bicep Routine #1 (Advanced)

This free workout plan targets a particular portion of the bicep muscle and is, therefore, an advanced bicep workout. It focuses on the long head (outer portion) of the biceps brachii during the bicep workout.

Short Head Bicep Routine #1 (Advanced)

This free workout plan targets a particular portion of the bicep muscle and is, therefore, an advanced bicep workout. It focuses on the short head (inner portion) of the biceps brachii during the bicep workout.

Big Arm Workout (Intermediate)

This free workout plan targets both the biceps and triceps to give you set of arms that you can be proud to show off.

Chest Workouts

Total Chest Routine #1 (Intermediate)

This workout plan, designed for the intermediate weight lifter or bodybuilder, is a total chest workout designed to build muscle mass fast. The exercises hit all parts of the chest.

Lower Chest Routine #1 (Advanced)

This workout, designed for the advanced body builder, targets the lower portion of the pectorals during your chest workout. This chest workout will help build mass in the sternal region of the pectorals.

Upper Chest Routine #1 (Advanced)

This free workout plan, designed for the advanced body builder, targets the upper portion of the pectorals during your chest workout. This chest workout will help build mass in the clavicular region of the pectorals.

Dumbbell Chest Workout to Build Muscle Fast (Advanced)

This dumbbell chest workout utilizes only dumbbells to target all parts of your chest from top to bottom to build muscle fast.

Chest Workout Tools and Resources

Bench Press Chart for One Rep Max

Use this bench press chart to determine your bench press one rep maximum. Very useful for choosing the right weights for your free workout plans.

Bench Press Calculator for One Rep Max and Suggested Weights

Our bench press calculator quickly calculates your 1RM and percentages needed to determine the approximate weights to use in your chest workouts.

Leg Workouts

Medicine Ball Workout for Legs (Beginner)

This workout plan is designed with the beginner in mind. It uses basic exercises to help you to get comfortable for the big leg exercises that will help you build muscle later.

Shoulder Workouts

Dumbbell Raise Shoulder Workout Routine (Intermediate)

This is a dumbbell only shoulder workout to hit every part of your shoulder to build lean muscle as quickly as possible.

Mass Building Shoulder Muscle Workout Routine (Advanced)

This free workout program is designed to really build muscle fast and fill your t-shirt with a well develop set of delts and traps.

Deltoid Dumbbell Workout (Advanced)

This is an advanced shoulder mass building routine using only dumbbells to target your deltoids and traps.

Tricep Workouts

Tricep Workout Routine to Build Muscle (Intermediate)

This intermediate tricep workout plan hits all areas of the back of your arms to build muscle mass and create that "horseshoe" look.

Big Arm Workout (Intermediate)

This workout plan targets both the triceps and biceps to build muscle fast on your upper arms.

Total Body Workouts

Beginner Full Body Routine #1 (Beginner, 3-Day)

This workout plan, designed for beginners, is a 3-day full body program. It is a basic, full-body routine that you should perform the workout 3 times per week, with at least one day of rest between workouts.

Beginner Full Body Routine #2 (Beginner/Intermediate, 3-Day)

This workout plan, designed for beginner to intermediate weight lifter or bodybuilder, is a 3-day full body program. It is a full-body routine that incorporates more compound movements than Workout #1 (such as squats instead of leg extensions). You should perform the workout 3 times per week, with at least one day of rest between workouts.

Intermediate Split Workout Routine #1 (Intermediate, 3-Day)

This workout plan, designed for the intermediate weight lifter or bodybuilder, is a 3-day split program. It is split in to two workouts, Chest/Back/Shoulders and Legs/Arms. You should perform 3 workouts per week, with at least one day of rest between workouts.

Free Workout Plans to Burn Fat

Intermediate Interval Workout #1 (Intermediate, 3-Day)

This intermediate workout plan is a three day plan designed to increase your metabolism. It is an interval training routine, split into two workouts, Upper Body and Lower Body.

Bodyweight Only Interval Workout #1 (Beginner, 3-Day)

This basic workout plan is a three day, bodyweight only plan is designed to increase your metabolism and burn fat through bodyweight resistance exercises interspersed with cardio intervals. It is full body program.

Cardio Only Interval Workout Routine #1 (All Levels, 4-Day)

This is a 4 days per week, cardio only routine with progressive intervals. You will gradually increase the intensity of the workout for several minutes, return to a moderate intensity, then repeat the progression.

Free Workout Plans for Sports

Each of these sports specific free workout plans below will help you to build muscle, burn fat and get stronger for the sport of your choice.

Using

• Golf
• Soccer
• Tennis

Golf Workouts to Build Muscle

Golf Muscle Building System: Stage 1 to Lay the Foundation to Build Golf Specific Muscle(Beginner)

This circuit routine prepares your muscles for stage 2 where you will begin to build muscle that will specifically enhance your overall golf game.

Golf Exercise and Fitness: Stage 2 to Build Muscle to Improve Your Golf Game (Beginner/Intermediate)

This workout is a split routine that calls for three workouts per week to maximize rest and enhance golf specific muscle growth. Each workout consists of two mini-circuits to really get your muscles growing and your heart pumping.

Soccer Workout Plans

Weight Training for Soccer Players: On Field Improvement (Beginner)

This beginner workout is a circuit routine that focuses on the muscles that you use most often on the soccer field, allowing to improver your game and score that extra goooooaaaaal!

Tennis Workout Plans

Weight Training for Tennis: Functional Strength for Tennis Players (Beginner)

This beginner circuit workout plan builds functional strength for tennis players by focusing on the specific muscles used on the court.

Middle Manager™ Workout Plans

Click below to see contributions from other Middle Managers™ to this page...

Dance
When I tipped the scale at 178 at only 62 inches tall, I freaked! I had 13 month twin son's at home and three older children and found it very hard to ...

Michael Fox's Triathlon Workout
Swimming: 10 x 100M interval training with 30 seconds of rest between reps. Keep a log of your interval times and try and improve week over week.


Running:...

Do you have a great workout plan? Share it!

Click below to see contributions from other Middle Managers™ to this page...

GREAT Mass Building and Fat Burning Combo Workout Routine 
This plan is actually a compilation of a few of my ideas and stuff I found on this site, but has bee working great for me so far. I have added great strength ...

Coach Eddie 
On Monday this is what the Mens Adult class does at The G.P. Boxing facility in Grand Prairie Texas

Lower Body:
Warm up
15 min. run
Wood chops 2 ...

Extreme Mass Building 
Total Chest (approx 75 min)

Flat Bench Press - 3 Sets - 12, 10, 8

Incline Bench Press - 3 Sets - 12, 10, 8

Decline Bench Press - 3 Sets - 12, 10,...

Sunday NFL "While You Watch" Weight Loss Workout 
This workout is one that I use while I watch my beloved Carolina Panthers each Sunday (when I am not at the game of course!).

I do the workout for ...

Functional Mass and Power  Not rated yet
5 day split: If an athlete, use in the off-season. Can be used by advanced bodybuilders.


5 on- 2 off


Monday:EX 1-Flat Bench press 5x3-5
EX....

Anchor Workout  Not rated yet
Monday: Chest and Arms

Start with 3 sets of bench repping 10 times. Begin 4th set with lighter weight and go to failure.

Now move to wide grip bench ...

Greate chest workout expect at least 50 pounds added to your max  Not rated yet
go light but keep yourself working out.


bench 5 sets of 15 reps

dumbell press 4 sets of 20 reps

bench 4 sets of 12 add weight as you progress
...

chest routine  Not rated yet
first. inclined with dumbbell. 6 set of 10 reps.
second. flat bench press. 3 set of 10 reps.
third. inclined with barbell. 3 set of 10 reps.
fourth....

Mass  Not rated yet
mon,wed,fri

squats 3x10,8,6
bench press 3x10,8,6
pull ups 25-50 total
shoulder press 3x10,8,6
barbell curls 3x10,8,6
dips 3x10,8,6
standing calf ...

Upper Body Workout  Not rated yet
standard crunch 4 set rep 25

Oblique crunch 2 each side set rep 25

hammer curl 2 set rep 25
dumbbell press set 2 rep 25

15 push ups

standing ...

Build Muscle Leg Workout  Not rated yet
Exercise 1:

Squat: 3 sets (15, 12, 10)

It is extrmely important to warm up the knees and quads before moving on to heavier sets. So, before doing ...

Get Large Legs  Not rated yet
This workout is a killer. If you want to see your quads and hams grow, than this is workout for you.

It starts with a triset to hit the calves. Perform ...

Teriffic Triceps Workout  Not rated yet
This Terrific Tricpes Workout is a mass building routine. It is has very basic movements and that is why it these triceps exercise are effective. I do ...