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!
4.4M Reads 910 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.
18M Reads 3.8K 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.
5.6M Reads 411 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.
7.9M Reads 1.7K 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.
5.9M Reads 775 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!
1.5M Reads 346 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.
6M Reads 773 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.
1.1M Reads 124 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.
3M Reads 400 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!
1.7M Reads 590 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.
6.1M Reads 3.2K 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!
1.5M Reads 263 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.
669.8K Reads 69 Comments
Fast Mass Program: The 4 Day Superset Split Workout
Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!
703K Reads 198 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.
1.4M Reads 102 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.
6.7M Reads 2K 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!
1.3M Reads 190 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!
593K Reads 64 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.
894.9K Reads 96 Comments
The Freshman 15 of Muscle Workout Program
Are you a recently enrolled college freshman or simply an upperclassman looking to shed some weight s/he has picked up over the years? Check out this workout!
58K Reads 11 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!
1.5M Reads 201 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!
4.2M Reads 2.6K Comments
Adonis Creed Inspired Workout: Shred Fat Like a Contender
Train like Rocky Balboa's protege, Adonis Creed, with this workout program that mixes weight training & cardio for a balanced muscle building approach.
683K Reads 150 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!
886.7K Reads 129 Comments
The Body Fat Blaster: 8 Weeks to a Ripped Physique
Blast fat with these workout, nutrition, and lifestyle recommendations. Commit to it all for the next 8 weeks and reap the benefits by the end of summer!
465.8K Reads 117 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.
269.4K Reads 17 Comments
Building the Ideal Body: Steve Reeves Inspired Workout Program
Develop the ideal physique using the same principles as the pioneer of bodybuilding. This 12 week Steve Reeves inspired workout will help you build muscle!
312.2K Reads 21 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!
496.6K Reads 83 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!
377.3K Reads 100 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.
830.2K Reads 36 Comments
The Best Muscle Building Workout for Natural Bodybuilders
Don't fall victim to workouts that have way too much unnecessary training volume. This workout program was written with natural bodybuilders in mind.
176.9K Reads 66 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!
259.7K Reads 30 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)!
149.9K Reads 6 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!
493.7K Reads 120 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!
481.7K Reads 145 Comments
30 Day Military Athlete Workout Program
This 30 day military athlete workout was designed to give you the grit and athleticism of our service men and women, along with the size of a bodybuilder.
172.6K Reads 31 Comments
Workout Program to Get Huge
A lot of lifters have one single and simple goal - get huge. If you're looking for a workout program to get huge with, give this 12 week program a try!
370K Reads 78 Comments
Old School Bodybuilder Flexing Muscles in the Gym
Can you handle training like Arnold Schwarzenegger, Sergio Oliva or Lou Ferrigno? These legends set a new standard for muscle mass and training frequency.
509.4K Reads 89 Comments
Allmax athlete in red shorts performing cable fly
Tired of hitting bench press every Monday and not seeing the results you want? Alternate these workouts into your routine to grow your chest into the colossal chest you’ve been chasing after.
48.3K Reads 2 Comments
Army Combat Fitness Test (ACFT) Prep Workout
The Army Combat Fitness Test is a new fitness test for Army personnel that will be implemented in October 2020. Do this program to pass it with flying colors.
260.8K Reads 42 Comments
12 Week Total Fat Annihilation Workout Plan
Annihilate any unwanted fat with this total fat loss workout routine. This 4 day a week workout will maximize your fat loss efforts via advanced techniques.
264.6K Reads 120 Comments
8 Week Big And Bold Workout
So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. Sample meal plan included.
491.7K Reads 69 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.
263.6K Reads 57 Comments
Charles Glass's "Beginners' Essentials" Bodybuilding Workout
Charles Glass is an iron legend and his coaching style is coveted by some of the greatest in the business. This workout is inspired by his coaching style.
103.8K Reads 14 Comments
HIML-4 Maximum Muscle Building Workout System
HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.
3.9M Reads 1.2K Comments
Machine Only Workout: 4 Day Workout Split
So many commercial gyms out there are only investing in machine equipment. If you go to one of these gyms, this might be the perfect workout for you!
47.7K Reads 0 Comments
Summer Burn: 12 Week Fat Melting Workout
The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!
611K Reads 95 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!
454.5K Reads 42 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.
125.2K Reads 39 Comments
3 Day Split + Full Body Fridays: 4 Day Workout Program to Build Muscle
This 4 day workout program helps you build muscle by combining a high volume 3 day split with a fun and functional full body Friday workout. Give it a try!
254K Reads 65 Comments

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