28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
Workouts
Whether you’re into bodybuilding, power lifting, strength training or just getting started, these workouts and tips will help you reach your goals.
Workout Tips
Call in the Ringer: Best Exercise Substitutions
Are these common exercises causing you problems in the gym? Replace them with our M&F-approved subs.
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Chest Exercises
Hyper Growth Lean Mass: Light Pull
Build lean mass with our Hyper Growth Lean Mass program. The light pull day.
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Workout Routines
Metabolic Muscle in Minutes
Send your round-the-clock conditioning meter off the charts with this sub-20-minute protocol.
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Workout Routines
Fast Fat Burn: 30-Min Tabata Workout
Give this interval training workout a try to burn major calories in just 30 minutes.
30 min
35
No
Workout Routines
The 20-30-40 Minute Workout
Streamline your training with this time-conscious total-body program.
4 weeks
18
Yes
Workout Tips
Nip Low Back Pain in the Bud
Victor R. Prisk, M.D., on what might be giving you lower-back pain.
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Workout Routines
Brian Casad's Transformation Workout
To transform from average Joe to a cover model, Brian Casad relied on this intense workout. Can you keep up?
7 Days
66
Yes
Arm Exercises
Build Bigger Forearms Now
Focus on this neglected muscle to build forearms Popeye would envy.
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Workout Routines
Just Add Kettlebells for Upper Body Mass
Ditch the barbells for a moment and try building mass with these crude, effective tools.
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Full-Body Exercises
Fire Your Fat
This total body routine will carve up your physique while it hammers your lungs.
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