With the ongoing COVID-19 virus, The Muscle Program 

is dedicated to providing you with FREE workouts you can do at home with dumbbells and minimal equipment.

Click below to see the workouts you can do at home.

Dumbbells - back - dumbbell rows2


20-Rep Back Workout with Light Dumbbells at Home
If you want to build your back muscles, you have to lift heavy weights, right? But what if all you[...]
Intense Chest Workout at Home with Light Dumbbells
You want to train chest at home but you don't have heavy dumbbells. And you're wondering 'Can I still get[...]
Shoulders and Legs at Home: Superset Dumbbell Workout
Let me be upfront with you - this superset workout for shoulders and legs is going to be a little[...]


3 Methods and Complete Workout Routine to Boost Testosterone
One of the fastest ways you can naturally boost your testosterone starts in the gym. And the fact that the[...]
Combining 5 x 5 with FST-7 for Shredded Mass Gains: Full Workout Routine
You have two goals: gain muscle mass and get shredded. The problem is those goals seemingly conflict one another, don't[...]
Triceps Workout for Mass and Shape
If you really want to build huge arms, forget about doing endless sets of curls. Why? Because your triceps make[...]
10 Ways to Maintain Muscle While Cutting
You've spent several months packing on muscle mass. Now it's time to show it off by leaning out and getting[...]
How To Build Big Shoulders with Dumbbells Only
We all want to get big shoulders with capped delts. But many go about it the wrong way. In this[...]
5 Deload Chest Workouts
You've been pushing your chest hard in the gym for several weeks and have made some awesome gains. But you're[...]


Flexible Meal Plans for Building Muscle Mass: Calorie-Specific Plans
What if I told you that you can eat your favorite foods and still gain muscle without getting fat? Well,[...]
Meal Plans for Lean Muscle Gains and Getting Shredded
In this post, you'll find several meal plans for lean muscle and to get shredded.  In short, use these meal[...]
Meal Plans for Mass and Strength Gains
In this post, you'll find several meal plans for mass and strength gains.  So if you're ready to pack on[...]


7 Cheap DIY Pre Workout Alternatives
If you're like me, taking some sort of pre-workout before heading to the gym is a necessity. Your workouts are[...]
Instant Knockout Review: Maintain Muscle While Cutting
Let me start by saying I am not a fan of fat burners.  Why?  Because most of them focus on[...]
TestoFuel Review: Best Test Booster for Building Muscle
Let's be real, most natural testosterone boosters suck. In fact, there's only 2-3 test boosters I recommend taking, and TestoFuel[...]

Jason Stallworth

Founder of TheMuscleProgram

About the Author

I created TheMuscleProgram in 2010 as I wanted to help people gain muscle and get into shape. So I started putting together workouts that I've done that have helped me over the many years of weight training. 

This site has helped hundreds to people become the best version of themselves.