Workout Routines for Men: How to Reach Your Fitness Goals

Whether your aim is to lose fat or build mass, here’s how to adjust your training to support your objectives. Common movements include squats, lunges, and pull-ups.

To reach your best physique, a structured strength-training plan is crucial.

If you want to reshape your body or step up your routine, progressively increase training volume (reps, sets, and load) to provoke new muscle adaptation as you advance.

Typically, beginners have under a year of lifting experience, intermediates at least one year, and advanced lifters two or more years. Don’t attempt advanced protocols without sufficient strength-training background.

Explore effective exercise plans for men across experience levels to maximize strength and muscle growth while allowing adequate recovery.

A 1-week at-home workout plan for men

Whether you’re experienced or just starting, training at home is a convenient alternative when the gym isn’t accessible or you want variety.

The home sessions below need minimal gear. Many movements can be swapped for bodyweight variations that use your own mass for resistance.

These routines can function as a beginner’s weeklong plan or be repeated multiple times per week for more advanced trainees.

If you’re trying to lose weight, add cardio like running or cycling between workouts.

Equipment required: flat weight bench, adjustable dumbbells matched to your experience

Rest intervals: 60–90 seconds

Day 1: Legs, shoulders, and core

• Legs:dumbbell squats — 3 sets of 6–8 reps
• Shoulders:standing shoulder press — 3 sets of 6–8 reps
• Legs:dumbbell lunges — 2 sets of 8–10 reps per leg
• Shoulders:dumbbell upright rows — 2 sets of 8–10 reps
• Hamstrings:Romanian dumbbell deadlift — 2 sets of 6–8 reps
• Shoulders:lateral raises — 3 sets of 8–10 reps
• Calves:seated calf raises — 4 sets of 10–12 reps
• Core:crunches with legs elevated — 3 sets of 10–12 reps

Day 2: Chest and back

• Chest:dumbbell bench press or floor press — 3 sets of 6–8 reps
• Back:dumbbell bent-over rows — 3 sets of 6–8 reps
• Chest:dumbbell fly — 3 sets of 8–10 reps
• Back:one-arm dumbbell rows — 3 sets of 6–8 reps
• Chest:pushups — 3 sets of 10–12 reps
• Back/chest:dumbbell pullovers — 3 sets of 10–12 reps

Day 3: Arms and core

• Biceps:alternating biceps curls — 3 sets of 8–10 reps per arm
• Triceps:overhead triceps extensions — 3 sets of 8–10 reps
• Biceps:seated dumbbell curls — 2 sets of 10–12 reps per arm
• Triceps:bench dips — 2 sets of 10–12 reps
• Biceps:concentration curls — 3 sets of 10–12 reps
• Triceps:dumbbell kickbacks — 3 sets of 8–10 reps per arm
• Core:planks — 3 sets of 30-second holds

Summary

This at-home routine covers the key exercises needed to build meaningful muscle and strength with minimal equipment.

1-week beginner routine for men

Starting at the gym can feel daunting, but with the right direction it becomes more manageable — and even exciting.

As a novice, you can advance rapidly because most movements elicit strength and muscle responses. Still, avoid pushing too hard too early to prevent injuries or performance drops.

This plan entails three full-body gym sessions each week. That frequency helps you learn movements, prioritize technique, and recover between workouts.

You can increase reps and sets as you get stronger.

The beginner stage should continue while you’re still making progress. Some plateau around six months, while others continue improving for over a year.

Equipment required: fully equipped gym

Rest periods: 90–180 seconds for main lifts, 60–90 seconds for accessory work

Intensity: Choose a load that lets you finish the prescribed reps while keeping roughly two reps in reserve.

Day 1: Full body

• Legs:barbell back squats — 3 sets of 5 reps
• Chest:flat barbell bench press — 3 sets of 5 reps
• Back:seated cable rows — 3 sets of 6–8 reps
• Shoulders:seated dumbbell shoulder press — 3 sets of 6–8 reps
• Triceps:cable rope triceps pushdowns — 3 sets of 8–10 reps
• Shoulders:lateral raises — 3 sets of 10–12 reps
• Calves:seated calf raises — 3 sets of 10–12 reps
• Core:planks — 3 sets of 30-second holds

Day 2: Full body

• Back/hamstrings:barbell or trap bar deadlifts — 3 sets of 5 reps
• Back:pullups or lat pulldowns — 3 sets of 6–8 reps
• Chest:barbell or dumbbell incline press — 3 sets of 6–8 reps
• Shoulders:machine shoulder press — 3 sets of 6–8 reps
• Biceps:barbell or dumbbell curls — 3 sets of 8–10 reps
• Shoulders:reverse machine fly — 3 sets of 10–12 reps
• Calves:standing calf raises — 3 sets of 10–12 reps

Day 3: Full body

• Legs:leg press — 3 sets of 5 reps
• Back:T-bar rows — 3 sets of 6–8 reps
• Chest:machine or dumbbell chest fly — 3 sets of 6–8 reps
• Shoulders:one-arm dumbbell shoulder press — 3 sets of 6–8 reps
• Triceps:dumbbell or machine triceps extensions — 3 sets of 8–10 reps
• Shoulders:cable or dumbbell front raises — 3 sets of 10–12 reps
• Calves:seated calf raises — 3 sets of 10–12 reps
• Core:decline crunches — 3 sets of 10–12 reps

Summary

This 3-day beginner split delivers the full-body stimulus you need to grow while letting you recover sufficiently between sessions.

1-week intermediate routine for men

After several months of consistent training, it’s time to elevate your workload to continue making gains.

By now, your technique should be solid and you should be ready to handle heavier loads.

This four-day intermediate plan raises sets and reps to encourage muscle growth. When exercises become easy, incrementally add weight or extra reps.

Follow this program diligently and you can use it for years while progressing toward advanced status. Rotating exercises occasionally helps maintain interest and reduce burnout.

Keep in mind that soreness doesn’t always correlate with growth — with experience you may not feel sore after each session.

Equipment required: fully equipped gym

Rest intervals: 90–180 seconds for main lifts, 60–90 seconds for assistance work

Intensity: Pick a weight that lets you finish the prescribed reps while keeping roughly two reps in reserve. For more intensity, push the final set close to failure.

Day 1: Upper body

• Chest:flat barbell bench press — 4 sets of 6–8 reps
• Back:bent-over barbell rows — 3 sets of 6–8 reps
• Shoulders:seated dumbbell press — 3 sets of 8–10 reps
• Chest/triceps:dips — 3 sets of 8–10 reps
• Back:pullups or lat pulldowns — 3 sets of 8–10 reps
• Triceps/chest:lying dumbbell triceps extensions — 3 sets of 10–12 reps
• Biceps:incline dumbbell curls — 3 sets of 10–12 reps

Day 2: Lower body

• Legs:barbell back squats — 4 sets of 6–8 reps
• Legs:leg press — 3 sets of 8–10 reps
• Quadriceps:seated leg extensions — 3 sets of 10–12 reps
• Quadriceps:dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
• Calves:calf press on leg press — 4 sets of 12–15 reps
• Core:decline crunches — 4 sets of 12–15 reps

Day 3: Upper body

• Shoulders:overhead press — 4 sets of 6–8 reps
• Chest:incline dumbbell bench press — 3 sets of 8–10 reps
• Back:one-arm cable rows — 3 sets of 10–12 reps
• Shoulders:cable lateral raises — 3 sets of 10–12 reps
• Rear deltoids/traps:face pulls — 3 sets of 10–12 reps
• Traps:dumbbell shrugs — 3 sets of 10–12 reps
• Triceps:seated overhead triceps extensions — 3 sets of 10–12 reps
• Biceps:machine preacher curls — 3 sets of 12–15 reps

Day 4: Lower body

• Back/hamstrings:barbell deadlift — 4 sets of 6 reps
• Glutes:barbell hip thrusts — 3 sets of 8–10 reps
• Hamstrings:Dumbbell Romanian deadlift — 3 sets of 10–12 reps
• Hamstrings:lying leg curls — 3 sets of 10–12 reps
• Calves:seated calf raises — 4 sets of 12–15 reps
• Core:leg raises on Roman chair — 4 sets of 12–15 reps

Summary

This 4-day intermediate plan increases sets, reps, and complexity of lifts to spark additional muscle growth.

Advanced routine for men

More volume (sets and reps) and greater intensity (heavier loads) are necessary for advanced trainees to keep progressing. Only undertake this plan if you’ve trained consistently for two or more years.

Gains won’t come as rapidly as in the novice stage, but meaningful improvements are still possible.

This demanding split has you training six days a week with one rest day. It uses a push-pull-legs rotation, training each muscle group twice weekly and incorporating supersets for maximum hypertrophy.

You can continue to increase weight, sets, and reps week to week to sustain progress on this program.

Equipment required: fully equipped gym

Rest periods: 90–180 seconds for main lifts, 60–90 seconds for accessory movements

Intensity: Use a weight that lets you complete the assigned reps while leaving about two solid reps unused. To boost intensity, reach failure on the final set.

Supersets: Perform the first exercise immediately followed by the second, then repeat until all sets and reps are finished.

Pull A

• Back/hamstrings:barbell deadlift — 5 sets of 5 reps
• Back:pullups or lat pulldowns — 3 sets of 10–12 reps
• Back:T-bar rows or seated cable rows — 3 sets of 10–12 reps
• Rear deltoids/traps:face pulls — 4 sets of 12–15 reps
• Biceps:hammer curls — 4 sets of 10–12 reps supersetted with dumbbell shrugs — 4 sets of 10–12 reps
• Biceps:standing cable curls — 4 sets of 10–12 reps

Push A

• Chest:flat barbell bench press — 5 sets of 5 reps
• Shoulders:seated dumbbell press — 3 sets of 6–8 reps
• Chest:incline dumbbell bench press — 3 sets of 10–12 reps
• Triceps/shoulders:triceps pushdowns — 4 sets of 10–12 reps supersetted with lateral raises — 4 sets of 10–12 reps
• Chest:cable crossovers — 4 sets of 10–12 reps

Legs A

• Legs:barbell back squats — 5 sets of 5 reps
• Hamstrings:Dumbbell Romanian deadlift — 3 sets of 6–8 reps
• Legs:leg press — 3 sets of 8–10 reps
• Hamstrings:lying leg curls — 4 sets of 10–12 reps
• Calves:seated calf raises — 4 sets of 12–15 reps
• Core:decline crunches — 4 sets of 12–15 reps

Pull B

• Back:bent-over barbell rows — 3 sets of 6–8 reps
• Back:pull-ups (weighted if needed) — 3 sets of 8–10 reps
• Back:one-arm rows — 3 sets of 8–10 reps
• Lower back:hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls — 4 sets of 10–12 reps
• Traps:barbell shrugs — 4 sets of 10–12 reps
• Biceps:standing dumbbell curls — 4 sets of 10–12 reps

Push B

• Shoulders:overhead press — 5 sets of 5 reps
• Chest:dumbbell bench press (incline or flat) — 3 sets of 8–10 reps
• Chest/triceps:dips (weighted if needed) — 4 sets of 10–12 reps
• Shoulders:single-arm cable lateral raises — 4 sets of 10–12 reps
• Chest:machine fly — 4 sets of 10–12 reps
• Triceps:overhead extensions with rope — 4 sets of 10–12 reps

Legs B

• Legs:barbell front squats — 5 sets of 5 reps
• Hamstrings:glute ham raises — 3 sets of 8–10 reps
• Legs:walking dumbbell lunges — 3 sets of 10–12 reps per leg
• Quadriceps:seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises — 4 sets of 12–15 reps
• Core:hanging leg raises — 4 sets of 12–15 reps

Summary

This advanced plan is very demanding and follows a push-pull-legs rotation across six training days. Only try it if you have multiple years of consistent training experience.

Tips and considerations for lifters over 40

With age, muscle and bone mass tend to decline. However, resistance training can help reverse that trend by stimulating muscle and bone adaptation.

The routines above are applicable for those 40+ but you may need to swap some moves for joint-friendly alternatives — especially if you have prior injuries.

For instance, consider goblet squats instead of back squats or triceps pushdowns in place of dips.

No matter your age, it’s wise to begin with the beginner program and progress gradually.

Also avoid training too intensely, since injury risk rises with age. You may need to allow two days between sessions rather than one, as recovery can take longer.

Although there are challenges for those over 40, sticking to a sensible resistance-training plan can yield substantial benefits and keep you in good shape.

Summary

Lifters over 40 may need to tweak their programs to accommodate injuries or slower recovery. While aging reduces muscle and bone mass, targeted exercise can mitigate these effects.

Nutrition pointers for men who train

While training provides the stimulus for muscle and strength improvements, nutrition is key for recovery and performance.

Make sure your diet supports your training demands.

Ensure you consume adequate calories, protein, carbohydrates, and fats depending on training intensity and body-composition goals. Use a calorie tracker to estimate your needs.

Common questions about men’s workout plans

What is the Big 5 workout routine?

The Big 5 routine centers on five sets of five compound lifts: bench press, squat, overhead press, pull-up, and deadlift.

How do I design a gym plan?

Create a gym plan by assessing your current fitness, goals, weekly schedule, and what you can realistically complete each week.

The bottom line

Whether you’re new to the gym or experienced, following routines matched to your experience level helps you move toward strength and muscle goals.

Over time you may find certain exercises suit you better and adapt your program accordingly.

Consistent training paired with proper nutrition is the foundation for getting into better shape, regardless of experience.

If you have health concerns, consult a healthcare professional before beginning any exercise regimen.