Workouts For Men

We have a huge range of free downloadable workouts for men designed by fitness experts and trainers. Find the best workout for your goal, experience, desired training style and equipment access.

All Workouts For Men

5 Day Dumbbell Only Workout
This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
7.7M Reads 1.5K Comments
6 Day Push/Pull/Legs (PPL) Workout Split & Meal Plan
This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
8.6M Reads 679 Comments
10 Week Mass Building Program For Hardgainers
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
21.2M Reads 4.3K Comments
4 Day Maximum Mass Workout
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
7.5M Reads 971 Comments
Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine
This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
2.8M Reads 886 Comments
12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program
This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.
8M Reads 1.5K Comments
Power Hypertrophy Upper Lower (P.H.U.L.) Workout
Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.
9.5M Reads 2.2K Comments
Upper/Lower 4 Day Bodybuilding Workout
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
4.3M Reads 522 Comments
Frontal shot of a muscular man wearing a black tank top doing chest workout on cable machine
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
1.9M Reads 551 Comments
M-F Workout Routine: 5 Day Body Part Split Workout
Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.
2.4M Reads 243 Comments
Muscular man wearing a black tank top doing shoulder presses in the gym
Build total body strength with this 5-day strength-building program! You’re going to train five days a week and should be in and out of the gym in less than an hour.
299K Reads 51 Comments
Dumbbell Only Workout: 6 Day Dumbbell Workout Split
This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
2.6M Reads 615 Comments
The Best Upper Body Workout Routine
Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)!
495.9K Reads 8 Comments
Spring Shred: 8 Week Fat Loss Workout Plan
The time for mass has passed and now you can sculpt your shredded masterpiece. This 5 day program will help you bring out your best just in time for summer.
2.2M Reads 170 Comments
5 Day Muscle & Strength Building Workout Split
Build muscle and strength with this workout program that combines two strength based weekly workouts with three hypertrophy size building weekly workouts.
1.2M Reads 130 Comments
4 Day Muscle Building Workout: PPL Split w/ V Taper Intensifier
Build lean muscle mass with this 4 day weekly workout routine. The workout is a unique split that combines a push, pull, legs workout with a V-taper day.
309.6K Reads 73 Comments
Dumbbell Only Home Or Gym Full Body Workout
Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
7M Reads 2.1K Comments
Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger
Work out like Black Panther's Killmonger & Creed's Adonis Creed with the Michael B. Jordan inspired workout program. Read on to learn more about the program!
1.8M Reads 223 Comments
The Ultimate Bro Split: 12 Weeks to MASS
Recapture your motivation by utilizing one of the most basic workout styles most of us grew up using - The Bro Split. Check out The Ultimate Bro Split.
372.6K Reads 45 Comments
Navy Seal Workout Routine For Speed, Strength & Endurance
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.
1.1M Reads 110 Comments
intense muscular man and woman doing barbell presses
This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.
6.5M Reads 3.3K Comments
The Warrior Elite Workout Program
Build muscle like an elite warrior with this program inspired by the training of some of our active duty military men and women! Read on to learn more!
192.5K Reads 40 Comments
Get RIPPED: 3 Day Workout Split Plus Cardio Routine
A lot of the programs aimed at helping you get ripped leave off the cardio portion of the workout, this one doesn't. Check out this 3 day shred split!
647.9K Reads 133 Comments
Extreme Fat Loss: 6 Week Fat Loss Workout Plan
Sustainability is extreme. Learn how to master sustainability with this workout routine and lifestyle tips and achieve some extremely healthy fat loss!
393.6K Reads 43 Comments
Body Metamorphosis: 12 Week Transformation Workout to Help You Build Muscle
If you're looking to completely transform your physique, we've got the perfect workout for you! This program combines 3 types of training for max results!
851.9K Reads 156 Comments
5 Day Push, Pull, Legs Workout Program Cycle
Ditch the set 7 day weekly split and start cycling your workouts during the week with this workout. You'll train each muscle more frequently & gain more mass.
452.9K Reads 22 Comments
Fast Shred Program: 4 Day Compound Set Workout Split
Tired of spending hours in the gym without getting the results you want? Try the Fast Shred program; a compound set workout to get you shredded & on your way!
669K Reads 169 Comments
Muscular bodybuilder in stringer shirt doing heavy barbell rows
The most common goal in the gym is to build lean muscle. Give this 6 week workout program to build lean muscle a try and absolutely crush that goal!
2.2M Reads 331 Comments
3 Day Workout Routine and Diet for Beginners
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
237.7K Reads 48 Comments
4 Day Advanced Upper/Lower Workout Program to Build Mass
This advanced upper/lower workout is geared to those looking to put on muscle mass. Up the training volume and training frequency to build mass for spring!
523.7K Reads 115 Comments
Chris Pratt Inspired Workout: Train Like Guardians of the Galaxy’s Star Lord
Work out like Guardians of the Galaxy's Star Lord & Jurassic World's Owen with the Chris Pratt inspired workout program. Read more to learn about the program!
360.7K Reads 85 Comments
Fit female foam rolling on the floor in the gym
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
141.7K Reads 4 Comments
The Next Step: 6 Week Intermediate Mass Building Workout
Have you finished all 3 phases of the "Start from Scratch Beginners Program"? Well this intermediate mass building workout is the next logical step!
375.7K Reads 23 Comments
Modified Strength Hypertrophy Upper Lower (S.H.U.L) Workout
Build both size and strength in this 4 day split that incorporates both strength training and hypertrophy training. It's truly the best of both worlds.
331.6K Reads 67 Comments
6 Day Low Volume High-Intensity Workout Split
This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more!
108.5K Reads 2 Comments
Chris Evans Inspired Workout Program: Train Like Captain America
Work out like the first avenger, Captain America, with this Chris Evans inspired workout program. Read more to learn how you can transform your physique!
591.7K Reads 87 Comments
Man decline bodyweight pushup workout
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
984.5K Reads 41 Comments
HIT MASS: 4 & 5 Day High Intensity Training Splits
Take the next steps in your HIT MASS program with these 4 & 5 day high intensity training workouts. If you're looking to achieve new gains, try this program!
170K Reads 25 Comments
Power Muscle Burn 5 Day Powerbuilding Split
Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. You have been warned!
4.4M Reads 2.7K Comments
Rapidly Build Strength And Size
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
709.4K Reads 271 Comments
10 Weeks to Shredded: Maximize Your Fat Loss with this Workout
Maximize your fat loss with this 10 week shred workout program. Plus as a bonus - 5 tips to get the most fat loss out of the program!
1.1M Reads 158 Comments
Bodybuilding Icons: Eugen Sandow Inspired Workout Routine
In this month's Bodybuilding Icons segment we take a look at the original bodybuilder, Eugen Sandow, and his early form of training methods.
73.8K Reads 9 Comments
HIT MASS Program: 3 Day High Intensity Training Split
Achieve new gains with this high intensity workout. This HIT MASS 3 day split is perfect for beginners as well as lifters looking to bust through a plateau!
547K Reads 48 Comments
Mission Aesthetics: 10 Week Defined & Shredded Workout
The mission is simple: Get shredded and show off the physique you've always dreamed of. And with the Mission Aesthetics 10 week workout, we'll show you the way.
188.2K Reads 50 Comments
Starting Strong: The Ultimate 8 Week Workout for Beginners
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
299.3K Reads 99 Comments
Whitney Reid's Fast 21 Program: 3 Weeks To A Leaner, More Shredded Body
The Fast 21 Workout Program is designed to ensure maximum fat loss while gaining lean muscle, all within 3 weeks!
505.4K Reads 108 Comments
8x8 Workout: Lean Muscle Gainz Workout
Ramp up your muscle growth phase with a high volume approach. This 4 day split incorporates an 8x8 volume training approach to help you build muscle!
339.3K Reads 115 Comments
Chris Hemsworth Inspired Workout Program: Train Like Thor
Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!
1.6M Reads 207 Comments
Body Fat Demolition: 8 Week Workout to Destroy Body Fat
Jumpstart your fat loss journey with a fat loss workout perfect for helping you maintain muscle and burn calories. This 8 week program is sure to help!
330.6K Reads 65 Comments
12 Week Off-Season Classic Physique Bodybuilding Workout
Classic Physique is becoming the most popular division in bodybuilding. Check out this classic workout routine and start building your classic look today.
116K Reads 24 Comments

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