This workout routine involves going to the gym three days a week and completing full-body sessions each day. This allows you to get used to new movements, focus on proper form, and take time to recover.
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# Workout Routines for Men: The Ultimate Guide



Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Daniel Preiato, RD, CSCS —  Updated on September 2, 2024

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Whether you are looking to shed pounds or add bulk, here is how to tailor your workout to help you reach your fitness goals. Common workouts include squats, lunges, and pull-ups.

When it comes to achieving your best physique, a good strength training program is essential.

Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners have been lifting for less than a year, intermediates for at least one year, and advanced trainees for at least two years. Keep in mind that you should not attempt advanced workouts unless you have appropriate strength training experience.

Learn more about high quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.

## At-home workout routine for men

Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace.

The at-home workouts below require a limited amount of equipment. Plus, some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance.

These exercises can serve as a weeklong beginner routine or be cycled to provide several sessions per week for advanced trainees.

If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions.

Equipment required: flat weight bench, appropriate adjustable dumbbells based on your level of experience

Rest intervals: 60–90 seconds

Person doing a Romanian deadlift.Romanian dumbbell deadlift, from Day 1 workout below

### Day 1: Legs, shoulders, and abs

### Day 2: Chest and back

### Day 3: Arms and abs

## Beginner’s workout routine for men

Lateral raises (from “Day 1: Full body” workout below)

Starting out in the gym can seem intimidating, but with proper guidance, the process becomes more approachable — and even invigorating.

As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. Still, it’s important to avoid overexertion, which can lead to injuries or decreased performance.

This workout routine involves going to the gym three days a week and completing full-body sessions each day. This allows you to get used to new movements, focus on proper form, and take time to recover.

You can add reps and sets as needed as you progress.

The beginner phase should last as long as you continue to improve. Some people may plateau at around six months, whereas others may continue to see results for more than a year.

Equipment required: fully equipped gym

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

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.

### Day 1: Full body

### Day 2: Full body

### Day 3: Full body

## Intermediate workout routine for men

Overhead press (from “Day 3: Upper body” workout below)

After working hard in the gym for several months, it’s time to step your training up a notch to keep your gains coming.

At this point, you should have good exercise technique and be able to handle more weight on the bar.

This four-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps.

If you follow it closely, you can follow this routine for several years until you reach an advanced level. Switching up your exercises on occasion may be helpful to keep yourself engaged and prevent burnout.

Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.

Equipment required: fully equipped gym

Rest intervals: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. To increase intensity, go to your limit on the last set.

### Day 1: Upper body

### Day 2: Lower body

### Day 3: Upper body

### Day 4: Lower body

## Advanced workout routine for men

Hanging leg raises (from “Legs B” workout below)

Additional volume (sets and reps) and intensity (weight on the bar) are essential for advanced gym-goers to keep gaining muscle. Keep in mind that you should not attempt this routine unless you’ve been training consistently for 2 or more years.

While the muscle gains won’t come as fast as they did when you were a beginner, there’s still room for significant progress at this stage.

This grueling workout routine has you in the gym six days per week with one rest day in between. It follows a pull-push-legs pattern, hitting each muscle group twice per week, with supersets incorporated for maximum hypertrophy (muscle growth).

Again, you can you can increase your training weight, as well as sets and reps, from week to week to ensure continued progress while following this program.

Equipment required: fully equipped gym

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

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank. To increase intensity, go to failure on the last set.

Supersets: Complete the initial set of the first movement immediately followed by the second movement. Repeat until all designated reps and sets are complete.

### Pull A

### Push A

### Legs A

### Pull B

### Push B

### Legs B

## Considerations for lifters over 40

As you age, muscle and bone mass gradually decrease. Nonetheless, you can counteract this loss by following a resistance training program to stimulate muscle and bone growth.

The exercise routines outlined above still apply to people ages 40 and older, though you may to replace some exercises with more joint-friendly options — especially if you have any preexisting injuries.

Regardless of your age, it’s best to start with the beginner program and work your way up.

It’s also important not to work out too strenuously, as there’s an increased risk of injury as you age. You may likewise need to extend recovery times to two days between workouts instead of one day, as your body takes more time to recuperate.

While exercise presents some obstacles for those over 40, maintaining a proper resistance training program can provide endless benefits and keep you consistently in shape.

## Don’t forget nutrition

While working out in the gym provides the stimulus for muscle and strength gains, nutrition plays a major role in recovery and exercise optimization.

This is why it’s important to ensure that your food intake is adequate to meet the demands of your training.

You can do this by ensuring sufficient calorie, protein, carb, and fat intake based on your training intensity and physique goals. You can use a calorie counter to calculate your needs.

## Frequently Asked Questions

### What is the Big 5 workout routine?

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

### How to create a gym plan?

You can create a gym plan by thinking about your current fitness level, fitness goals, your daily routine, and what you can realistically complete each week.

## The bottom line

Whether you’re a new or seasoned gym-goer, workout routines catered to your experience level can help you progress toward your muscle and strength goals.

Over time, you may find that your body responds better to certain movements than to others and choose to adapt your training accordingly.

A proper exercise regimen and good nutrition habits are the first steps to getting in to good shape, no matter your level of experience.

If you have an underlying health condition, it’s always best to check with a healthcare professional before starting any exercise program.

### How we reviewed this article:

Sources

History

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

- Clifford T, et al. (2019). Nutritional and pharmacological interventions to expedite recovery following muscle-damaging exercise in older adults: A narrative review of the literature.

- Padilla Colón CJ, et al. (2018). Muscle and bone mass loss in the elderly population: Advances in diagnosis and treatment.

- Rodrigues F, et al. (2023). The association between training frequency, symptoms of overtraining and injuries in young men soccer players.

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Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Daniel Preiato, RD, CSCS —  Updated on September 2, 2024

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