Complete Workout Routines for Men: Beginner to Advanced Training Plans

Building a stronger, more muscular physique requires more than just showing up at the gym. A well-structured workout routine designed for your experience level is crucial for maximizing results while preventing injury and burnout. Whether you’re just starting your fitness journey or looking to break through a training plateau, having the right workout plan can make all the difference.

This comprehensive guide provides detailed workout routines for men at every experience level, from complete beginners to advanced lifters. You’ll learn proven training strategies, proper exercise selection, and essential nutrition tips to help you reach your fitness goals efficiently and safely.

Understanding Your Training Experience Level

Before diving into specific workout routines, it’s essential to honestly assess your current fitness level. This ensures you choose a program that matches your capabilities and promotes steady progress without overwhelming your body.

Beginner Level: You’ve been consistently training for less than one year or are new to structured strength training. Your primary focus should be learning proper form and building a solid foundation.

Intermediate Level: You have at least one year of consistent training experience, understand basic exercise techniques, and have developed a base level of strength and muscle mass.

Advanced Level: You’ve been training consistently for two or more years, have mastered proper form on all major lifts, and are ready for high-volume, intensive training programs.

Choosing the appropriate level prevents injury and ensures optimal progress. Don’t rush to advance too quickly – building strength and muscle is a marathon, not a sprint.

Essential Home Workout Routine for Men

Not everyone has access to a fully equipped gym, but that shouldn’t stop you from building an impressive physique. This home workout routine requires minimal equipment while delivering maximum results. All you need is a set of adjustable dumbbells and a flat weight bench.

This routine works well as a beginner program or can be cycled for intermediate lifters looking for a home training option. The exercises target all major muscle groups and can be performed three to five days per week with adequate rest between sessions.

Day 1: Legs, Shoulders, and Core

• Dumbbell Squats: 3 sets of 6-8 reps
• Standing Dumbbell Shoulder Press: 3 sets of 6-8 reps
• Dumbbell Walking Lunges: 2 sets of 8-10 reps per leg
• Dumbbell Upright Rows: 2 sets of 8-10 reps
• Romanian Dumbbell Deadlift: 2 sets of 6-8 reps
• Lateral Dumbbell Raises: 3 sets of 8-10 reps
• Seated Calf Raises: 4 sets of 10-12 reps
• Elevated Leg Crunches: 3 sets of 10-12 reps

Rest between sets: 60-90 seconds

Day 2: Chest and Back

• Dumbbell Bench Press or Floor Press: 3 sets of 6-8 reps
• Dumbbell Bent-Over Rows: 3 sets of 6-8 reps
• Dumbbell Chest Flyes: 3 sets of 8-10 reps
• Single-Arm Dumbbell Rows: 3 sets of 6-8 reps per arm
• Push-Ups: 3 sets of 10-12 reps
• Dumbbell Pullovers: 3 sets of 10-12 reps

Rest between sets: 60-90 seconds

Day 3: Arms and Abs

• Alternating Dumbbell Biceps Curls: 3 sets of 8-10 reps per arm
• Overhead Dumbbell Triceps Extensions: 3 sets of 8-10 reps
• Seated Dumbbell Curls: 2 sets of 10-12 reps per arm
• Bench Dips: 2 sets of 10-12 reps
• Concentration Curls: 3 sets of 10-12 reps
• Dumbbell Triceps Kickbacks: 3 sets of 8-10 reps per arm
• Planks: 3 sets of 30-45 second holds

Rest between sets: 60-90 seconds

Pro Tip: Focus on controlled movements and proper form rather than using heavy weights. The mind-muscle connection is crucial for maximizing results, especially when training at home.

Beginner Workout Routine for Men (3 Days Per Week)

Starting your gym journey can feel intimidating, but this beginner-friendly routine will help you build confidence while developing functional strength. This program features full-body workouts three times per week, allowing adequate recovery time between sessions.

The beauty of beginner training is that your body responds quickly to stimulus. You’ll likely see noticeable strength gains within the first few weeks. However, patience is key – focus on mastering form before adding significant weight to the bar.

Training Schedule: Monday, Wednesday, Friday (or any three non-consecutive days)

Rest Periods: 90-180 seconds for compound movements, 60-90 seconds for accessory exercises

Weight Selection: Choose a weight that allows you to complete all prescribed reps while maintaining 2 reps in reserve

Workout A: Full Body Focus

• Barbell Back Squats: 3 sets of 5 reps
• Flat Barbell Bench Press: 3 sets of 5 reps
• Seated Cable Rows: 3 sets of 6-8 reps
• Seated Dumbbell Shoulder Press: 3 sets of 6-8 reps
• Cable Rope Triceps Pushdowns: 3 sets of 8-10 reps
• Dumbbell Lateral Raises: 3 sets of 10-12 reps
• Seated Calf Raises: 3 sets of 10-12 reps
• Planks: 3 sets of 30-second holds

Workout B: Full Body Focus

• Barbell or Trap Bar Deadlifts: 3 sets of 5 reps
• Pull-Ups or Lat Pulldowns: 3 sets of 6-8 reps
• Incline Barbell or Dumbbell Press: 3 sets of 6-8 reps
• Machine Shoulder Press: 3 sets of 6-8 reps
• Barbell or Dumbbell Biceps Curls: 3 sets of 8-10 reps
• Reverse Machine Fly: 3 sets of 10-12 reps
• Standing Calf Raises: 3 sets of 10-12 reps

Workout C: Full Body Focus

• Leg Press: 3 sets of 5 reps
• T-Bar Rows: 3 sets of 6-8 reps
• Machine or Dumbbell Chest Flyes: 3 sets of 6-8 reps
• Single-Arm Dumbbell Shoulder Press: 3 sets of 6-8 reps per arm
• Dumbbell or Machine Triceps Extensions: 3 sets of 8-10 reps
• Cable or Dumbbell Front Raises: 3 sets of 10-12 reps
• Seated Calf Raises: 3 sets of 10-12 reps
• Decline Crunches: 3 sets of 10-12 reps

Progression Strategy: Add 2.5-5 pounds to major lifts each week when you can complete all sets and reps with good form. For accessory exercises, increase weight when you can complete the upper rep range for all sets.

Intermediate Workout Routine for Men (4 Days Per Week)

Once you’ve built a solid foundation of strength and technique, it’s time to increase training volume and intensity. This intermediate program splits your training into upper and lower body days, performed four times per week.

At this level, you should be comfortable with all major movement patterns and ready to push yourself harder. The increased volume and frequency will stimulate new muscle growth and strength gains.

Training Schedule: Monday (Upper), Tuesday (Lower), Thursday (Upper), Friday (Lower)

Rest Periods: 90-180 seconds for main movements, 60-90 seconds for accessories

Intensity: Leave about 1-2 reps in the tank for most sets; go to failure on final sets

Upper Body Workout A

• Flat Barbell Bench Press: 4 sets of 6-8 reps
• Bent-Over Barbell Rows: 3 sets of 6-8 reps
• Seated Dumbbell Press: 3 sets of 8-10 reps
• Weighted Dips: 3 sets of 8-10 reps
• Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
• Lying Dumbbell Triceps Extensions: 3 sets of 10-12 reps
• Incline Dumbbell Curls: 3 sets of 10-12 reps

Lower Body Workout A

• Barbell Back Squats: 4 sets of 6-8 reps
• Leg Press: 3 sets of 8-10 reps
• Seated Leg Extensions: 3 sets of 10-12 reps
• Dumbbell or Barbell Walking Lunges: 3 sets of 10-12 reps per leg
• Calf Press on Leg Press: 4 sets of 12-15 reps
• Decline Crunches: 4 sets of 12-15 reps

Upper Body Workout B

• Standing Barbell Overhead Press: 4 sets of 6-8 reps
• Incline Dumbbell Bench Press: 3 sets of 8-10 reps
• Single-Arm Cable Rows: 3 sets of 10-12 reps per arm
• Cable Lateral Raises: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 10-12 reps
• Dumbbell Shrugs: 3 sets of 10-12 reps
• Seated Overhead Triceps Extensions: 3 sets of 10-12 reps
• Machine Preacher Curls: 3 sets of 12-15 reps

Lower Body Workout B

• Barbell Deadlifts: 4 sets of 6 reps
• Barbell Hip Thrusts: 3 sets of 8-10 reps
• Dumbbell Romanian Deadlifts: 3 sets of 10-12 reps
• Lying Leg Curls: 3 sets of 10-12 reps
• Seated Calf Raises: 4 sets of 12-15 reps
• Hanging Knee Raises: 4 sets of 12-15 reps

Important Note: Muscle soreness is not always an indicator of a good workout. As an intermediate lifter, you may not experience significant soreness after every session, and that’s perfectly normal.

Advanced Workout Routine for Men (6 Days Per Week)

This advanced program is designed for serious lifters with at least two years of consistent training experience. The routine follows a push-pull-legs split performed twice per week, providing maximum volume and intensity for continued muscle growth.

Warning: Only attempt this routine if you have proper training experience, excellent form on all exercises, and the ability to recover adequately between sessions.

Training Schedule: 6 days per week (Push/Pull/Legs/Push/Pull/Legs/Rest)

Rest Periods: 90-180 seconds for main movements, 60-90 seconds for accessories

Supersets: Complete both exercises back-to-back with minimal rest between them

Pull Day A

• Barbell Deadlifts: 5 sets of 5 reps
• Pull-Ups or Weighted Pull-Ups: 3 sets of 10-12 reps
• T-Bar Rows or Seated Cable Rows: 3 sets of 10-12 reps
• Face Pulls: 4 sets of 12-15 reps
• Superset: Hammer Curls + Dumbbell Shrugs: 4 sets of 10-12 reps each
• Standing Cable Curls: 4 sets of 10-12 reps

Push Day A

• Flat Barbell Bench Press: 5 sets of 5 reps
• Seated Dumbbell Press: 3 sets of 6-8 reps
• Incline Dumbbell Bench Press: 3 sets of 10-12 reps
• Superset: Triceps Pushdowns + Lateral Raises: 4 sets of 10-12 reps each
• Cable Crossovers: 4 sets of 10-12 reps

Leg Day A

• Barbell Back Squats: 5 sets of 5 reps
• Dumbbell Romanian Deadlifts: 3 sets of 6-8 reps
• Leg Press: 3 sets of 8-10 reps
• Lying Leg Curls: 4 sets of 10-12 reps
• Seated Calf Raises: 4 sets of 12-15 reps
• Decline Crunches: 4 sets of 12-15 reps

Pull Day B

• Bent-Over Barbell Rows: 3 sets of 6-8 reps
• Weighted Pull-Ups: 3 sets of 8-10 reps
• Single-Arm Dumbbell Rows: 3 sets of 8-10 reps per arm
• Superset: Back Extensions + Machine Preacher Curls: 4 sets of 10-12 reps each
• Barbell Shrugs: 4 sets of 10-12 reps
• Standing Dumbbell Curls: 4 sets of 10-12 reps

Push Day B

• Standing Barbell Overhead Press: 5 sets of 5 reps
• Dumbbell Bench Press (Incline or Flat): 3 sets of 8-10 reps
• Weighted Dips: 4 sets of 10-12 reps
• Single-Arm Cable Lateral Raises: 4 sets of 10-12 reps per arm
• Machine Chest Flyes: 4 sets of 10-12 reps
• Overhead Rope Triceps Extensions: 4 sets of 10-12 reps

Leg Day B

• Barbell Front Squats: 5 sets of 5 reps
• Glute Ham Raises: 3 sets of 8-10 reps
• Walking Dumbbell Lunges: 3 sets of 10-12 reps per leg
• Superset: Leg Extensions + Standing Calf Raises: 4 sets of 10-12 reps and 12-15 reps
• Hanging Leg Raises: 4 sets of 12-15 reps

Recovery Consideration: Advanced programs require adequate sleep (7-9 hours), proper nutrition, and potentially longer recovery periods. Listen to your body and take deload weeks every 4-6 weeks.

Workout Considerations for Men Over 40

Age is just a number, but it does require some training adjustments. Men over 40 can still build impressive muscle and strength, but need to account for longer recovery times and potential joint issues.

Research shows that muscle mass and bone density naturally decline with age. However, resistance training effectively counteracts these changes, making strength training even more important as you get older.

Key Modifications for Older Lifters

Exercise Selection: Replace high-impact movements with joint-friendly alternatives. For example, goblet squats instead of heavy back squats, or machine exercises instead of free weights when needed.

Extended Recovery: Consider training each muscle group once every 4-5 days instead of twice per week. Your body needs more time to repair and rebuild muscle tissue.

Warm-Up Priority: Spend 10-15 minutes on dynamic stretching and light cardio before lifting. This increases blood flow and reduces injury risk.

Progressive Overload: Focus on gradual progression rather than maximal lifts. Building strength slowly and steadily prevents injury and ensures longevity in training.

Form Over Weight: Perfect technique becomes even more critical. Poor form with heavy weights significantly increases injury risk for older lifters.

If you have any pre-existing health conditions or haven’t exercised regularly, consult with a healthcare professional before beginning any new workout program.

Essential Nutrition Guidelines for Optimal Results

Your workout routine is only half the equation. Proper nutrition fuels your training, supports recovery, and determines whether you build muscle or lose fat.

Protein Requirements

Protein is the building block of muscle tissue. Aim for 0.8-1 gram of protein per pound of body weight daily. Quality sources include chicken, fish, eggs, lean beef, Greek yogurt, and plant-based options like legumes and tofu.

Distribute protein evenly throughout the day, consuming 20-40 grams per meal. This maximizes muscle protein synthesis and promotes optimal recovery.

Carbohydrate Timing

Carbohydrates fuel intense workouts and replenish muscle glycogen. Active individuals should consume 2-3 grams per pound of body weight daily, with higher amounts on training days.

Focus on complex carbohydrates like oats, rice, sweet potatoes, and whole grain bread. Time your largest carb portions around your workouts for maximum energy and recovery.

Healthy Fats

Don’t neglect dietary fat – it’s essential for hormone production, including testosterone. Aim for 0.3-0.5 grams per pound of body weight from sources like avocados, nuts, olive oil, and fatty fish.

Calorie Considerations

For muscle building, maintain a slight calorie surplus of 200-500 calories above maintenance. For fat loss, create a moderate deficit of 300-500 calories below maintenance while keeping protein high to preserve muscle.

Hydration

Drink at least half your body weight in ounces of water daily. Proper hydration improves performance, aids recovery, and supports overall health.

Pre and Post-Workout Nutrition

Consume a meal containing protein and carbohydrates 2-3 hours before training. Post-workout, eat within 1-2 hours to optimize recovery. While the “anabolic window” isn’t as critical as once thought, consistent pre and post-workout nutrition supports better results.

Common Workout Mistakes to Avoid

Skipping Warm-Ups: Always perform 5-10 minutes of light cardio and dynamic stretching before lifting. This prepares your body and reduces injury risk.

Ego Lifting: Using weights too heavy for proper form leads to injury, not gains. Leave your ego at the door and focus on controlled movements.

Neglecting Progressive Overload: Your body adapts to training stimulus. Gradually increase weight, reps, or sets to continue making progress.

Training Without a Plan: Random workouts produce random results. Follow a structured program designed for your goals and experience level.

Insufficient Recovery: Muscle grows during rest, not during training. Ensure adequate sleep and rest days between intense sessions.

Ignoring Weak Points: Address muscle imbalances and lagging body parts with additional volume or frequency.

Poor Form: Quality repetitions build muscle and prevent injury. If you can’t maintain proper form, reduce the weight.

Tracking Progress and Making Adjustments

Monitoring your progress helps you identify what’s working and what needs adjustment. Keep a training log documenting exercises, weights, sets, and reps for each workout.

Take progress photos every 4 weeks and track body measurements (chest, arms, waist, thighs). The scale doesn’t tell the whole story – you can gain muscle while losing fat, resulting in little weight change despite significant physique improvements.

If progress stalls for 2-3 weeks, make small adjustments:

• Increase training volume by adding 1-2 sets per exercise
• Add 5-10 pounds to major lifts
• Modify your calorie intake by 200-300 calories
• Ensure you’re getting adequate sleep and recovery
• Try new exercise variations to stimulate different muscle fibers

Frequently Asked Questions

What is the best workout split for building muscle?

The optimal split depends on your experience level and schedule. Beginners benefit from full-body workouts 3 times per week. Intermediate lifters see excellent results from upper/lower splits 4 days per week. Advanced trainees can handle push/pull/legs splits 6 days per week. Choose the split you can maintain consistently.

How long should workouts last?

Effective workouts typically last 45-90 minutes, including warm-up. Longer isn’t necessarily better – focus on training intensity and quality rather than duration.

Should I do cardio on the same day as weight training?

If fat loss is your goal, add 20-30 minutes of moderate cardio after weight training or on separate days. For muscle building, limit excessive cardio as it can interfere with recovery. Walking is an excellent low-impact option that doesn’t impair strength training adaptations.

How much rest is needed between sets?

Rest 90-180 seconds for heavy compound movements like squats, deadlifts, and bench press. For accessory exercises, 60-90 seconds is sufficient. Rest times can be adjusted based on your conditioning level and training goals.

Can I train the same muscle group two days in a row?

Generally, allow 48-72 hours of recovery before training the same muscle group again. Advanced lifters can sometimes train muscles on consecutive days with proper programming, but most people benefit from adequate rest between sessions.

What supplements should I take?

Focus on nutrition first. If your diet is solid, consider basic supplements like protein powder for convenience, creatine monohydrate for strength and muscle gains, and a multivitamin to fill nutritional gaps. Always consult with a healthcare professional before starting any supplement regimen.

How do I break through a training plateau?

Plateaus are normal. Try deloading for one week with reduced volume and intensity, change your rep ranges, add new exercises, increase training frequency, or adjust your nutrition. Sometimes simply taking a full week off allows your body to fully recover and come back stronger.

Creating Your Personalized Workout Plan

While the routines provided offer excellent templates, the best workout plan is one you’ll follow consistently. Consider these factors when creating your schedule:

Available Time: Be realistic about how many days per week you can train. Three solid workouts beat six inconsistent ones.

Equipment Access: Choose a routine that matches your available equipment, whether that’s a home gym or commercial facility.

Personal Preferences: Include exercises you enjoy. Training should be challenging but also engaging and satisfying.

Specific Goals: Tailor your program to your objectives – strength, muscle size, fat loss, or overall fitness.

Recovery Capacity: Factor in your work schedule, stress levels, sleep quality, and other life demands when determining training frequency.

The Importance of Consistency and Patience

Building an impressive physique takes time. Significant muscle gain typically requires months to years of dedicated training and proper nutrition. The key is consistency – showing up regularly and putting in the work, even when motivation wanes.

Expect to gain 1-2 pounds of muscle per month as a beginner, with slower progress as you advance. Fat loss occurs at a healthy rate of 1-2 pounds per week. Trust the process and focus on long-term progress rather than day-to-day fluctuations.

Take progress photos every month and compare them to your starting point. Often, we don’t notice gradual changes in the mirror, but photos reveal significant transformations over time.

Conclusion

Achieving your fitness goals requires the right combination of structured training, proper nutrition, and adequate recovery. The workout routines provided offer proven templates for men at every experience level, from complete beginners to advanced lifters.

Remember that the best workout routine is one you can maintain consistently over the long term. Start with a program that matches your current fitness level, focus on proper form, progressively increase the challenge, and support your training with quality nutrition.

Whether you’re training at home with minimal equipment or have access to a fully equipped gym, these routines provide everything you need to build muscle, increase strength, and transform your physique. Stay patient, remain consistent, and the results will come.

Before beginning any new exercise program, especially if you have pre-existing health conditions or haven’t been physically active, consult with a healthcare professional to ensure the program is appropriate for your individual situation.

Sources:

• Mayo Clinic – Strength Training: Get Stronger, Leaner, Healthier
• CDC – Physical Activity Guidelines for Adults
• National Institutes of Health – Resistance Training for Health and Performance
• American College of Sports Medicine – Resistance Training Guidelines
• American Heart Association – Strength and Resistance Training Exercise