This 12-week program manipulates all major training variables for gains in size, strength and leanness.

Target all four areas of the midsection for a fully developed washboard stomach with this ab-training routine.

Build size and functional pulling strength with these four inverted row back routines.

Finish off your next shoulder workout with a muscle-building bang: one-arm cable shoulder presses. Here's the routine to follow.

Add some serious size to your arms with this twice-a-week triceps routine.

Maximize fat-burning on leg day with this strength/HIIT hybrid routine.

Blast your delts for wider shoulders with this upright rowing routine.

Torch every last lat fiber for a wider, thicker back by kicking things off with straight-arm pulldowns.

The athlete's perfect vitamin supplement