Muscles and strength

![msf_1520415325-1024x561.jpg](https://res.cloudinary.com/hpiynhbhq/image/upload/v1520608046/cjunupkjron91z2wzgvz.jpg)
![ms1_1520415001-1024x560.jpg](https://res.cloudinary.com/hpiynhbhq/image/upload/v1520608051/w7d3kvmcp0v4gkegyvuq.jpg)


There are many programs for any purpose and level of preparation. They are divided into categories: for weight loss, muscle building, strength increase and so on.


Program Categories
The program description indicates the purpose, equipment, regularity of training and level. If the program suits you, download the PDF file.

Program description
In any workout there are links to a page with a description and a video showing the exercise, so you can use the programs even without the knowledge of English. If there is no link, just copy the name to YouTube and watch the video using this technique.


PDF file with the program
In addition, the site has plans for useful diets, which supplement training with proper nutrition.

👍 karikatura, uliabraun, dikayapsina, larisa2017, brickblow, igor35, pravza, manson, bund09, kerilko, alex0701, superchrist, andrey1331, trendmyfriend, vesel1, goodboys, denluck1978, tetherusd, vitalik319, keysentered, antony123, hyperlulu, scarf, goldfield, prokop548, microbang, vlad60, alternatiff, monolit5555, theese, aleks0216, steemapi, tetyana23, sibgeym, rimma, alexpolyakov, typically, fortrangeek, haters, avalanc, coldrex, lolliepop, anatomic, helloteam, lookfine, kateling, flashdrive, bestchanges, nikolle, juke111, kingkong111, greatlinux, gaas, romanticrain, van0, howcanyou, krec, thinkaboutit, kerz, parsed, attent, notminewar, hyip, nomoretime, dnb, ivan177, zey, marko92, brainchain, kramatorsk, yezzz, cobo, crazyflow, korrado, temperature, hasan-inan, exorcist, bogdan7, pumpordump, elitastz, likeboss, anatpetr78, peertopeer, zelix, welcometomypage, barmaley55, abcxyz, elena0722, wildstyle2, amfitam, netuser, goodnewsgroup, knockknock, cryptopublic, xxxxxx, andrewberimor, buxbunny, cherk, suc, tickmill, successs, rusmil56, xer0x, saliter, vict, rickman, jakobs, annaval, sonje, kissme, lollie, izyzz, barandqa, tom2018, bando8, andriano, bandoo, dhorbunov, ozaw, manzhurovayulia, amoled, unic1703, jaj, zynlord, tokenbase, weins, overdan, xmaster, bemust, ps1746491, vodko, irina19, babado, tania5804, shallow, rollerman, tolik0508, papik, kovalenkoartur, hetygarafg, demotivator, nagibnagib, filipok, cymchik, taleev, industrials, jummangi, iceberg312, bekoz, savkila, vankik, vladkrukov, pass-alexander, vict-silk, patison7, aleftina, baaalla, serpet881, bomit555, alex117, vanican, dangerous1973, paramol, john.volter, vendok, edgeniu, pimakov2010, lev1987, mangoug29, svetlana589, pavellut232, sweetie17031987, tolya1966, zub212, dvduha, reebok1996vdv2, klinovslava2000, witwl, didkov, bkvas, gerivag, mydarling, sergioan, denver71, hum777, ildar226, romanjv, ruric, borfkr4305, tashafilip, vagabond66, serdgstan, vladon9, soon90, zhannet, alexabobr, bladerunner12, valdemar1991, oliasoxa, oxide, watermelon97, mikhail2108, behavior, sakr331, galinash, evgenjan, subbut, yatsyk, futyn, bundes45, betterfriend, maruskan, littlegat, vova33, dgin, migoff, labby, dimiknik, tenuous, nikolai150550, shitneeddollar, vvv777, vanya666, sizopoli, profess, simaelena, roadman, floriann, badboysrty, saratova, thunder0401, orange17, constal, gywe25, yuran82p, volgasis, ivashov, tuponik, zneel666, irina1989, aserov25121978, drek, anastaciya, merciful, andystalone, tolyamba, vipjentos, slowtrain, smail30, bushes, afera66, obscene, ivanesss85, enter2, verb, toothpaste, andrvorozf, machine44, valdis, prevent, twist58, yaksteel, pavel7780, unadvised, alekslink, scrawny, milenatra, outstanding, ninok, ukrteacher2017, fidelalejandro, playwright, maxyastreb, tenuous75, oksanaya, skillet, ukraina2018, iris065, slavaglukhoi, agafonov, antoninaj, petua, systemlev, slava270, zarita20, burglar, monument, aaalexxx, svetok, sigizmund, philgalin, blacknumberless, vaster, vivacious, seaman170, squeamish, alehkazak, iamhilarious, whoamiandy123, bobirak, steemitia, knitted, raminass, frontier5, smartrevolution, disposition, danilzim, absorbing, tyson2018, earthrr, mysticallegends, foster-son, smalldragon, eremite, crashbullet, efflorescence, beautyrose, currencyty, breakingnewsts, arduous, beaubraveheart, cloudj, t-bone, decisivef, smilecaptain, neata, jazzyuncle, languagey, slalker, snotty, steemacco, nostalgic, fantuk, youfoot, rippereppir, hungryp, codexis, knocko, little-devil, sloooimy, jack.rock.hammer, relation, natallia, driving, madbadboy, boxing7, vityk, ultratyty, nobleknight, girls000, realm0ney, zenk21ar, james9999, labuhrevan, deedeech, ilya0584, viking1983, shurf8787, redbasher, lapaxcp, snickersdorin, pedchenko, freezee, love.is-life, dunot9, ladywitch, kroha, vetergav, vadimka.abdulin, kriskorigan, steemit-18, bludberg, trap-hiphap, maslak59684, teamstream, oixpu237, genryrihard, overdiana, united-kingdom, membraniks, soulspirit, arwen007, danaanomis, kavalerios, blackcat95, reak37, leleka12, maksimpro87, farango, andreydream, lesyanor, possessed, maxroyonline, wirash, qaqlar1990, wolk21, telur2009, dakota7, annapetina, nikusy, the.future, vikuor38, homer.simpson, atlantos, crypto-bear, denismanin91, jimmy.neutron, supermakarko, zizu, tarik1985, khaliff, sergiy92, penny-wise, lailani, johnricko, marrtiony, quiet-don, andreyand, bull-dog, bil2, jumperbirds, radionchirkasch, magicpiggy, ret40, oldbuck, bigby, saza34, alexandrian, kille, blessedlion, kabboy, chainclan, egor1995, windowsmaster, barsovak, jina.krotova, teodor166, smartychain, krionite, drstreng, free-man, daniillisterman, fruaer, strateg2017, ressuian, matr1x5, nahodu, sashok, stessikgou, deadpool66, dryanjoin, sfinks1987, grutefrain, goloslov, mullerromanmu, ksusha199400, grussia, izabellina, huilandes, megodene, bussiddiana, ak1551, goinstrinin, kaoni, bond131, robotchappie, ivangav, fransisguod, sociologist, zelentso, nasvena, goodwin11, laurilivermore, ilia911, todoha86, peoplesay, batler, bohdanol, misha45, tasoderf, stoune, reginasky, frenziedsquirrel, vitoszatar, evangelin, yur4ik88, ludasya, vovanzol1998, fiksik, alexandercry, mihasik, felerind, smilesun, avakovsash, kiach, pilly, powieme, lemurzan, stok, jarra, diger, the-best, stivenbukerman, kinner, svibola, kesha2018, alex207, kindersurprise, zunedid, donestik, ralfosana, andrewdudych, flyingomnibus, redragon, valedinvit, pyx31, kaonix, liqvid, frikar, jenydim, rudkomuk, grandcan, nychharoshel, harrisonwells, qwerta, zarya2018, antonantoant, dariy, nikolayfomin, ninak6, aloizij, red.extreme, creativ4eg13, andreyfama, scientis, drumandtrance, i2018, goog1e, karablik, ploex, yrixxx, a1010011010101, hacke20, under.ground, ding-dong, scriptonite, ivanovichivan, moneyhunter, lamarius, asdho, pokem0n, healthandmana, indikator, blackbros, bulo4ka42, armeez31, malchik, dangerousman, lurian, keepout, ludmilaz, ringlets, red-snow, bullorbear, dotatwo, mastegra, proje, ostapmat, gendalf, jonik, gunnie, roma046, triaainin, uspexx, ioiop, versusbattle, bitcoinsale, eth321, dfcz13, dganichka, badmaster, bonusdan, globalgames, started, blackcolor, tihvines17, killme, crowl, dirtylui, krasylya59, gobiq, andreiii, zyxel, neiron, zare4, snake78, garold, kevin99, philipmoriss, antonkoval, rusikgadov, stihh, remdigga, sergiu17, flashroyal, apilot, tamaz, kupidonghik, gloriaginjer, john-kapenchov, gavrilovjack, dark22, gynter, tolyan055, digitalsquad, crazyavenger, karmian, charley43, reger, encounter, gunjack, andre12, freeplay, gowned, crypyk, djdimidon, benjaminbatton, ruslanmat, movingaverage, natka79, karakylya, yaroslav1993, thinkerbro, tafon777, andy888, shapovalov548, frikfrik, artemkonoplev, betatest, dragonx28, bulletinboard, kuban1, chicony, darkpart, sherlock.holmes, verzevul, scaryman, staf, businessblog, ghigan2018, gamestreaming, nastasia13, extraeffect, southsidesuicide, lifeblogger, nikershov, offliner, kaks, dreamserver, kirill0508, fantasyworld, mamzel, greenredand, lidachumak, babyboom, nuculior, talkaboutmoney, starich, steemprunk, minejaj, stimmy, skyber, icefrog, moninvest, stec, trasher, vikaurtyeva, howyouwill, skljar, chilly-willy, valentina13, welcome.steemit, twitty, likemonkey, senwoo, tryagain8, mikimaus1, l0g-in, pankoval, eman.tnuocca, daedfc67.lenn, pick-account, dreypyl, sonyan, kosik228, rozkoart, dimamv, sonynina12, alekseyplanet, grussiansys, yevalex, popovichartpow, kanat, antrikdjoin, spalding, leomidsingoss, serhiibondariev, dmitrivnasoul, sterstrix, fumuchme, yonghy, politchyuc, parhomsasha, soniagruzina, yssavin, rozinagood, astera, golden.guy, deuce18, benjamintrumplin, boomaster, typ, evgenymih2285, dussiayau, maksimpacik, dosikmyau, yliyivanova84, yansosyskov, wyates47, dariastavr, ddrake22, merdankadr, sjoshuaua, pasha94, fantaghero, vasla, ljosephson, akakei84, cloude, ajaa888, papay1, casidas, saberellofv411, defe, alex3226q, mikka89, yanatit, dariy123, sereganik, maestro1289, wasenlik, madik707, bazoorik, serendipity77, ki-ma-no, tolikzikl, maus1, timur20, sacha2, marty1119, khalib, filinim, ruleset, hant, harvie, rusalka112, vegaterian, sahsa.and.nika, jackwilshere, yliao, bosso, maksspirid, mikada, oleg36, stylusua, zelyanchuk, balbez, kolyaba98, bazore, controlface, vaziliza, smith2014, miollnir, mikola19, inventively, sergachov, crisply, lunagata, sulphydryl, vitaliy77, lvive, blackrzn, palaeobotany, nate98, knit, ux3pgx, magad, denibrain, margosha.st18, virtekas, omtmail, dim.dimich, fedorrr, kabelschik, vadim21, gennadiy74, afomin86, dwarff, milykot, narik, pavel1324, robbis15, xxflex, artur4ik93, alexsorok, socialman, mrleon2003, tanushka, batmann, ivan84off, navigator92, basta, lenkapenka, eduard73, alexbalon, philip17, noenemy, nefertiti2017, oleg2018, welcomeme, emma89, teri10, greebochek, valeriy80, killsunnin, katechka12, viassatworld, squick, ungoinsaid, denis098, protonboys, remiz, alexandr1, erika2018, lrukman, rock1, vityaof, qwert4, rromasca, lider1515, aleks.shpinat, lovepiplle, michael750, bonkarev, greentre, kityt, lizzzy, dril, budko, anutka, meserr, v41ery, kongo, lonki, dobree, legalas, spiritshere, sideup, sobolev, massy, easy4, tabasgo, lide, tecton, bizer, borzic, semrayny, v1709, upiter22, maksim343, aliaksand, margo1985, dosbit, nikliri1, dominatorrus, nika0170, stypar8, ultronika, vecta, ruslanralex, aposum, uzername, dmitriynn, karik1, gudwin2610, pan-da, varwar, woweffect, aezakme, dabgo, veluc, lampov, hardtofind, fears, harshly, emitent, donkeys, login1212, djonyboy, gavrash, lololik, havitstore11, kappusta121, ghkrood, tritcoin, slavagl77, piankow, mediumdog, bigdog, brigadir, verybest, bryanjohn, smalldog, partofos, gogogogogo, misters, institution, bashlog43, crypto.club, bestorbad, vlad1788, marketuser, wildwest, biotonik25, drugnotfriend, backfl1p, greatbritain, franken.stein, bestchance, cryptoevaluation, dot.com, chicagobears, magicalanalitics, systemtrading, democration, happinessshop, antipode, tanti, willam23, hong-kong, nikola.tesla, bitmail, free.way, x-peria, digitaldrug, avast, genifer, kaktyc, dicinson, anti.virus, guf, zanuda, ambrosee, dangerfinger, garfild, kakakaka, chiken, charliefare, unona, dobbie, aivan88, vanlove, allinclusive, bestfriends, pieceof, scanerios, step25, wonderfull, kaloshi, steebit, wecsel, piksel, apriori, loooool, timati, winston2403, sorryboys, approveit, lowspeed, runtime2, counry, stas66625, posthost, secondwar, crazybanana, sitecookies, greenzero, kazka, tether, coolboy12,