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

The Evolving Push Day Workout w/ John Jewett
Spice up your push day by performing this perfectly crafted push workout routine designed by John Jewett. This routine hits the shoulders, chest, & triceps.
35.6K Reads 1 Comment
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!
200.1K Reads 26 Comments
Bill Starr 5x5  Linear Version For Intermediate Lifters
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
456.1K Reads 96 Comments
3D Muscle: A 3 Day Drop Set Workout Program
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!
117.7K Reads 21 Comments
Man with Abs
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!
872.8K Reads 438 Comments
The Cardio-Free Fat Burning Workout Program
Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!
212K Reads 19 Comments
Muscle Building Workout Program for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created a 5 day muscle building split that's designed for the tall crowd.
233.8K Reads 87 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!
68.6K Reads 16 Comments
Phase 3 of the Complete Beginner’s Program
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.
149.4K Reads 45 Comments
Super-8 Three Day Bodybuilding Workout Plan
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.
146.1K Reads 38 Comments
Swole Factory: 6 Week Athletic Lean Muscle Workout
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.
51.8K Reads 4 Comments
Build Big, Brutal Muscle & Strength
Nothing pretty here! You're about to become a big, bad anti-hero behemoth. This no frills, get it done 4 day workout split will help you pack on both muscle and strength.
406.9K Reads 51 Comments
5 Fat Loss Workouts From MusclePharm
Cory Gregory from MusclePharm presents five unique and incredibly effective fat burning workout variations. Get off the treadmill and start burning more calories.
116.2K Reads 2 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.
549.6K Reads 79 Comments
The Conjugate System: Phase 3 of the Beginner Powerlifting Workout
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!
24.1K Reads 0 Comments
Daily Undulating Periodization Advanced Muscle Growth Workout Feature
Maximize your training with this workout that utilizes an advanced training technique designed to enhance strength, power, and muscle hypertrophy.
188.7K Reads 22 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!
483.6K Reads 28 Comments
The Next Step: Phase 2 of the Intermediate Mass Building Workout
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!
69.2K Reads 22 Comments
Shredded by Summer: 8 Weeks to Your Best Body Ever
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.
515.7K Reads 26 Comments
Contest Prep Workout: Preparing for Your First Bodybuilding Show
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.
79.4K Reads 4 Comments
Density Training v2.0: Get Stronger And Leaner
Get your body stronger and leaner with this two template updated version of the extremely popular Density Giant Set Training workout system.
419.1K Reads 91 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.
231.8K Reads 60 Comments
963 Workout System For Muscle Size And Strength
The 963 training system is an upper/lower workout split that helps you to build both size and strength by cycling main lifts between 3 different levels of weight intensity.
226.7K Reads 47 Comments
Giant Set Workouts For Hypertrophy
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.
205.3K Reads 15 Comments
Livin' Lean: 8 Week Kick-Starter Fat Loss Workout
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"!
170.2K Reads 19 Comments
Build “Hoss” Shoulders w/ Fouad Abiad’s Shoulder Workout
Build "Hoss" shoulders with Fouad "Hoss" Abiad's heavy bodybuilder shoulder workout! See which exercises this 20 year bodybuilding vet selects and why!
46.3K Reads 0 Comments
Off-Season Bodybuilding Workout to Build Muscle
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!
55.9K Reads 2 Comments
Phase Training Pt.1: 5 Week Primer Workout for Muscle Size
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!
119.4K Reads 27 Comments
Train Like a Superhero: 8 Week Full Body Workout
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
89.9K Reads 4 Comments
Build a "Hoss" Back w/ Fouad Abiad's Back Workout
Build a "Hoss" back with Fouad "Hoss" Abiad's heavy bodybuilder back workout! See which exercises this 20 year bodybuilding vet selects and why!
42.3K Reads 1 Comment
The Ripped Freak Training Program
Get the most out of your workout with the The Ripped Freak Training Program and 5-Minute Ripped Solution, designed to help you maximize muscle growth, increase performance, and burn fat!
763K Reads 109 Comments
Robert Downey Jr Inspired Workout Program: Train Like Iron Man
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
101.9K Reads 14 Comments
Cut Like Cutler Trainer - Cycle 2
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
78.2K Reads 0 Comments
Cut Like Cutler Trainer - Cycle 4
Follow the workout logs for Cycle 4 of the Cut Like Cutler trainer. Week 7 is Heavy training and Week 8 is more Moderate.
39.4K Reads 0 Comments
Cut Like Cutler Trainer - Cycle 6
Follow the workout logs for Cycle 6 of the Cut Like Cutler trainer. Week 11 is Heavy training and Week 12 is more Moderate.
48K Reads 3 Comments
The AMRAP Bodybuilding Workout for Muscle Mass
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.
240.3K Reads 26 Comments
The Super Fan Workout: Look Like a Pro in Your Jersey
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!
63.7K Reads 18 Comments
Coach Myers's 30 Day New Year's Shred
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!
66.2K Reads 4 Comments
Get Diced: 12 Week Fat Loss Workout Routine
Get absolutely diced with this 12 week fat loss workout routine where the number of sets and reps you perform are determined by the roll of the dice.
211.6K Reads 46 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.
362.1K Reads 148 Comments
4 Day Shred Cycle Fat Loss Workout
Train insane 4 days a week. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass.
412.2K Reads 20 Comments
The LOHILO Muscle Building System
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.
85.5K Reads 26 Comments
Quick Start Workout Guide & Eating Plan
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.
153.1K Reads 29 Comments
The Conjugate System: Phase 1 of the Beginner Powerlifting Workout
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!
71.2K Reads 10 Comments
Drop 5 System: 4 Day Mass Building Workout Split
Blast your body with this potent muscle building workout by Steve Shaw. This four day plan is an upper/lower training split which cycles intensity over a 3 week period.
341.7K Reads 57 Comments
Huge in a Hurry Workout Program
If you're trying to add lean muscle quickly, the huge in a hurry workout program is perfect for you! Try out this 3 day a week program to build muscle!
157.2K Reads 38 Comments
Cardio Conditioning Workouts: More Fat Burning, Same Gym Time
Turn your resistance training workouts into muscle building and fat blasting sessions by integrating intense progression conditioning. 3 sample workouts are provided.
245.2K Reads 14 Comments
Jason Blaha's Off Season Strength Program #1
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.
134.9K Reads 29 Comments
Built Different Program: 6 Day PPL Workout Routine
This workout program maximizes your muscle growth by increasing your training frequency. Invest the time, and you'll be BUILT Different.
102K Reads 12 Comments
Cut Like Cutler Trainer - Cycle 3
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
51.1K Reads 3 Comments

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