Grow Muscle Together

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

Romanian dumbbell deadlift, from Day 1 workout below

Day 1: Legs, shoulders, and abs

• Legs: dumbbell squats — 3 sets of 6–8 reps
• Shoulders: standing shoulder press — 3 sets of 6–8 reps
• Legs: dumbbell lunge — 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
• Abs: 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 abs

• 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
• Abs: planks — 3 sets of 30-second holds

Summary

This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment.

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

• Legs: barbell back squats — 3 sets of 5 reps
• Chest: flat barbell bench press — 3 set 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
• Abs: 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 biceps 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
• Abs: decline crunches — 3 sets of 10–12 reps

Summary

This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.

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

• 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
• Abs: 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: Dumbell 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
• Abs: leg raises on Roman chair — 4 sets of 12–15 reps

Summary

This 4-day intermediate program adds additional sets and reps, as well as more complex exercises, to jump-start new muscle growth.

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

• 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 set 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
• Abs: 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
• Abs: hanging leg raises — 4 sets of 12–15 reps

Summary

This advanced program is incredibly intense and follows a push-pull-legs pattern for six days per week. Attempt this program only if you have several years of training under your belt.

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.

For example, you can do goblet squats instead of back squats or triceps pushdowns instead of dips.

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.

Summary

Trainees over age 40 may have to adjust their workout routine to account for injuries or slower recovery times. While muscle and bone mass decline as you age, you can combat this with proper exercise.

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.