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.
What's New
8-Week Fat Loss Program for Adults 40+
Lose fat, preserve muscle, and feel stronger after 40 with this 8-week workout program designed to support fitness, mobility, and healthy aging.
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Dumbbell Only Workout: Increase Your Bench Press in 8 Weeks
No barbell? No problem. This 8-week dumbbell workout is designed for beginners and home gym lifters to increase bench press strength.
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2-Week Deload Workout Program
Learn how to deload effectively with this 2-week program. Reduce fatigue, prevent overtraining, and prepare your body for the next training phase.
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Step your game up and get shredded for summer with this 8 week workout! Combine HIET and HIIT to accelerate your results and get shredded for the beach!
New to the gym scene? This third part of the Start from Scratch program can be used as a road map to help you learn how to build muscle the right way.
Maximize your training with this workout that utilizes an advanced training technique designed to enhance strength, power, and muscle hypertrophy.
Follow the workout logs for Cycle 1 of the Cut Like Cutler trainer. Week 1 is Heavy training and Week 2 is more Moderate.
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
The density set training system is a perfect workout for someone looking to drop fat, hold on to muscle, and train hard and heavy. Each session is brief and intense, but extremely effective!
Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.
Looking to torch fat but tired of boring cardio sessions? Try density training. This article features intense 20, 30 and 40 minutes twice a week fat loss workout sessions.
Are you ready for your toughest leg day ever? Try out the Larger Stronger Legs (LSL) Workout over the next 4 weeks and watch your lower body grow!
Build a "Hoss" back with Fouad "Hoss" Abiad's heavy bodybuilder back workout! See which exercises this 20 year bodybuilding vet selects and why!
This workout combines the main mechanisms of muscle hypertrophy to help you build some serious muscle. Try this split to put on quality summer mass!
Build the body you want using the fundamentals. Focus your will to succeed and get bigger, stronger and leaner during the new year with this complete workout & diet plan.
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
Limited equipment doesn't mean limited gains. Grab some dumbbells and a barbell and get ready to destroy these intense DumbBar supersets.
Learn how giant sets and density training can help ignite fat loss and spark new muscle growth. Feature includes sample push, pull, leg and fat burning workouts.
Learn the correct nutritional and lifestyle habits you need to implement to lose body fat, then pair them with this 8 week workout and start "Livin' Lean"!
Build "Hoss" shoulders with Fouad "Hoss" Abiad's heavy bodybuilder shoulder workout! See which exercises this 20 year bodybuilding vet selects and why!
Don't waste your bodybuilding off-season by overconsuming calories and half-assing it in the gym. Instead, follow this program and make it progress season!
Amplify your gains with SPLASH training, an advanced 6-day muscle building workout system that has you training both your bench press and squat three times per week.
Welcome to phase training, where you'll change your workouts every so often to keep things interesting. This phase is for those looking to build muscle!
Is the modern lifter really willing to do what it takes to build major muscle? Try training like an old-school legend for big results!
There's more than one way to prepare for tailgating for this week's game. Get jacked and rock your team's swag with pride by performing this workout!
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!
Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements.
Have you been thinking about competing in a powerlifting competition? The conjugate system is a proven way to boost your strength. Start with this program!
Get your bench press moving in the right direction with this 2 phase program. Lifters spend 8 weeks building muscle, and 8 weeks peaking towards a new one rep max.
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
If you're looking for an excellent finisher to your lifts, look no further. Coach Myers' Crazy 5 Method is bound to give you the pump you're looking for.
Eric Knight's modified Westside Barbell workout is beginner friendly and allows for progress without chains and bands. The program is 4 days a week.
Get your body stronger and leaner with this two template updated version of the extremely popular Density Giant Set Training workout system.
Cory Gregory from MusclePharm presents five unique and incredibly effective fat burning workout variations. Get off the treadmill and start burning more calories.
Turn your resistance training workouts into muscle building and fat blasting sessions by integrating intense progression conditioning. 3 sample workouts are provided.
Jason Blaha presents a twelve week off season strength building program for seasoned intermediate lifters. Accessory work is left open based on needs and weaknesses.
It's time to get serious about your summer body. This 8 week workout and nutrition plan will help you get shredded for this years summer vacation.
A lot goes into preparing for your first bodybuilding show. Let us make the training aspect easier for you with this 3 week alternating contest prep workout.
Break through your current muscle building plateaus using pause reps! Get Coach Myers' full isometric contraction workout and put on some serious gains!
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.
Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
Tom Hardy is known for his body transformations when preparing for movie roles. This inspired workout can help you look like his upcoming character in Venom!
When using LoHiLo you will alternate between intense superset-focused weeks and the 12 to 16 rep range, and strength focused weeks that utilize 2 reps per set.
Get both a jacked and athletic physique by performing this 6 week program. The program focuses on the muscles of the posterior chain to make you functional.
Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!
Have you been thinking about competing in a powerlifting competition? The conjugate system is a proven way to boost your strength. Start with this program!
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
Would you like to get stronger and build more muscle while spending less time in the gym? MFT training might be just what you need for big results.
Forget fixed rep & set counts, and challenge yourself with this new workout program. It's you vs the clock, and your goal is to do as many reps as possible.
Accomplish all of your New Year's goals with this 30 day shred from Coach Myers composed of heavy lifting to build muscle and HIIT to spark fat loss!
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.
If you're just wrapping up Phase 1 of The Next Step Intermediate Workout Program, we've got Phase 2 ready for you! Keep the gains coming with this series!
Looking for a new workout that will challenge your muscular endurance & add some size to your frame? The 3D Muscle Workout might be perfect for you!
