Whether you’re looking to cut for the summer, bulk for the winter, or build a strong mind-muscle connection — we’ve got you covered. Coupled with discipline and a finely-tuned diet, these are no-nonsense workout plans for building muscle and losing fat.
Related: 6 steps to starting a meal plan that works for you
The Trim Up Workout Plan
Tim McComsey has been big and ripped for what seems like forever. There’s a little bit more to it than hard work and eating right. Training blocks are strategically, and seasonally planned. In the winter, we tend to put on mass. Then, in the spring and summer we look to cut up. This plan is broken into quick tri-sets or circuits to boost the metabolism while still stimulating muscle growth.
Goal: accelerate fat loss, muscle-building
Ability level: intermediate
The Bulk-Up Workout Plan
The Bulk-up plan is the counter to the Trim-up plan. In the winter we bulk and in the spring we cut. The Bulk-up has been one of Tim’s go-to plans when looking to quickly and effectively gain muscle. While following this you can give yourself a little more slack in the diet department. It’s also one of our top-performing plans on HFP.
Goal: increase muscle-mass, fat loss
Ability level: intermediate
The Built for the Beach V2 Workout Plan
Aesthetics. More muscle, less fat. Everywhere on your body. There isn’t much more to be said about it. The exercises are relatively basic and the splits are straight-forward, but the workouts can run a little long. Couple this with a finely-tuned diet and you’re good to go.
Goal: muscle-building and fat loss
Ability level: intermediate (scaleable for beginner)
The Timeless Workout Plan
Tim McComsey strikes again. This time it’s bodybuilding, bodybuilding, bodybuilding. Influenced by some of the industry’s early leaders and pioneers, Tim crafted something together from their toolbox of techniques. You’ll appreciate this if you’ve always admired Arnold & friends.
Goal: muscle building and fat loss
Ability level: intermediate and advanced
The 4-Week Reconstruction Workout Plan
The Reconstruction plan is one of our classic reset plans. The plan is centered around eccentric exercises to strengthen the mind-muscle connection and stimulate fresh muscle growth. If you’ve been doing a lot of HIIT or circuit training, this is a smart option to get back into muscle-building. And if you’ve taken some time away from the gym, this is a good way to get back on the workout wagon.
Goal: general strength, muscle building, and fat loss
Ability level: intermediate
The Push/Pump/Stretch Workout Plan
The name screams bodybuilding all day. Well, it is. Trainer Dale Parducci made quite an impressive body transformation himself and he did it the way the old school guys did. There really is something to be said about the basic lifts. If you liked the Timeless plan, you’ll like this one too. And vice versa.
Goal: muscle building and fat loss
Ability level: all levels
Looking for something other than workout plans for building muscle and losing fat? Check out our full collection of 35+ free workout plans for different goals and ability levels.
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