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Trainingsplan: Muscles

You want to build up and gain muscles? Then this is the right section for you. These trainingplans show to you excercises which will be necessary for reaching your goal. You will learn what to note while training, which nutrition is good and how important rest is.

Bodybuilding is a very known and popular topic. If you want to know more about it, click here.

We only present you plans of idols for example the junior worldchampion Tim Budesheim, Ryan Terry or the IFBB Pro Bodybuilder Kai Green, who will show you how to build up muscles. We offer videos with high quality knowledge, too.

Everyone has other goals and and own time management, therefore it is not possible for everyone to go every second day to the gym. Because of that we offer you everything: From a 3 Day Split to a 5 Day Split.


Built by Ulisses

One of the most successful bodybuilders "Ulisses Jr." shows his trainings split and gives tipps for a healthy nutrition and more motivation while training.

5 Days Workout Split (Legs/Back/Abdomen&Chest/Arms)

Under The Wings with Steve Cook and Felix Valentino

Learn from the profis and train with our high-developed ShapeYOU plan, which the IFBB Pro Men’s Physique competitors, Optimum Nutrition athlete and fitnessmodel Steve Cook and ShapeYOU athlete und fitnessmodel Felix Valentino present to you.

5 Days Workout Split (Chest/Back/Arms/Shoulders/Legs)

Heart of a Champion Workout Series

Mister International and IFBB Pro Ryan Terry and ShapeYOU athlete as well as fitnessmodell Felix Valentino present to you their 12 week workout series. This power plan will demand all you have and makes you a champion.

12 Week 5 Days Workout Split + Full Body Circuit

8 Week Curves Trainer

In the video series Curve Trainer Valeria Ammirato accompanies you with her training 8 weeks, showing you how to make your body more beautiful and and taut.

3 Days Workout Split (Push/Pull/Legs)


Gains Society by Justin St. Paul and Johannes Luckas

Johannes Luckas is helping the Team ShapeYOU athlete Justin St Paul to push beyond his limits

4 Days Workout Split

Workout Series Glamazon by Stephanie Davis

Fashion und fitnessmodel Stephanie Davis presents to you her Glamazon trainingplan. Train like the IFBB bikini fitness winner and be inspired.

3 Days Workout Split (Push/Pull/Leg)

Jeff Seid Owner of the Shredded Club Workout Program

Train with the most clicked plan by the youngest IFFB Pro ever, Jeff Seid. The Team ShapeYOU star athlete shows you what to do if you want to be part of the Shredded Club.

5 Days Workout Split (Chest&Triceps/Back/Biceps&Abdomen/Legs/Chest,Schultern&Abdomen/Arms)

ALL IN By Justin St. Paul

You can reach your dream body, but you have to work hard for it.

Stop Making Excuses Workout by Cornelia Ritzke

Fitnessmodel und personal trainer Cornelia Ritzke shows her plan how to train successfully.

Fullbody Workout Series for beginners and those with experiences

The Path Of The Predator

Mr Olympia participant Kai Greene trains with Team ShapeYOU members Jeff Seid and Alon Gabbay. This exclusive workout video series shows you how to walk on the Path of Predators.

5 Days Workout Split (Chest/Legs/Arms/Shoulders/Back)

Perfect Symmetry

Perfect Symmetry is a trainingplan by FintessOskar, Michael Schmidt, Andre Merzdorf, Eugen Markov and Patrick Teutsch.

5 Days Workout Split (Shoulders/Back/Chest/Arms/Legs)

Think Big

Doubly bodybuilding junior worldchampion Tim Budesheim presents to you his 12 weeks plan, which is separated in building and definition phases.

4 Days Building- and 6 Days Definitions Split

Muscle Commander

Together with the athlete Daniel Gildner we developed a concept, for gaining muscles and burning fat. In about 90 videos you will learn the most significant about training, nutrition and supplements.

12 Weeks 4 Days Split
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