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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MuscleTech athlete and All-Pro tight end, Vernon Davis, takes us through his offseason muscle building push-pull superset workout. Give it a shot yourself!
Time for some blood and guts! Set aside volume training and focus on quality above quantity. This 4 day workout split is based upon the training style of Dorian Yates.
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.
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.
Train like Men's Physique Mr. Olympia Champion, Brandon Hendrickson, with this workout inspired by all of the workout videos we've created together!
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"!
This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises.
Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
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!
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!
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
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!
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!
Build a "Hoss" back with Fouad "Hoss" Abiad's heavy bodybuilder back workout! See which exercises this 20 year bodybuilding vet selects and why!
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!
Work out like Iron Man with this Robert Downey Jr inspired workout program! This upper/lower split is full of compound movements & bodyweight exercises!
Follow the workout logs for Cycle 2 of the Cut Like Cutler trainer. Week 3 is Heavy training and Week 4 is more Moderate.
Follow the workout logs for Cycle 4 of the Cut Like Cutler trainer. Week 7 is Heavy training and Week 8 is more Moderate.
Learn how to deload effectively with this 2-week program. Reduce fatigue, prevent overtraining, and prepare your body for the next training phase.
Follow the workout logs for Cycle 6 of the Cut Like Cutler trainer. Week 11 is Heavy training and Week 12 is more Moderate.
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.
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!
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!
Spice up your push day by performing this perfectly crafted push workout routine designed by John Jewett. This routine hits the shoulders, chest, & triceps.
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.
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
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.
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!
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.
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.
Are you an intermediate lifter looking to get bigger and stronger? This 8 week workout program is exactly what you need to build more lean muscle 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.
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!
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.
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!
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!
Work out like Chadwick Boseman with this Black Panther Inspired Workout Program. This workout program combines strength, combat, and flexibility training.
Turn your resistance training workouts into muscle building and fat blasting sessions by integrating intense progression conditioning. 3 sample workouts are provided.
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!
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.
This workout program maximizes your muscle growth by increasing your training frequency. Invest the time, and you'll be BUILT Different.
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.
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.
Follow the workout logs for Cycle 3 of the Cut Like Cutler trainer. Week 5 is Heavy training and Week 6 is more Moderate.
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
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!
If your physique isn't where you want it to be, start your New Year off right with this intense 21-day fat loss workout from Coach Dustin Myers.
