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

6 Day Workout & Guide to Put on Muscle Mass
Building lean muscle mass requires you to do a lot of things right. Kick start your efforts with this 6 day workout plan & guide to efficient muscle building.
254.2K Reads 17 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!
56.4K Reads 16 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!
1.8M Reads 450 Comments
The Optimized Volume Workout (O.V.W) Plan
Are you training with optimal training volume? Check out this workout plan to ensure you're putting the right amount of stress on your muscles for gains!
179.9K Reads 26 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.
116.8K Reads 16 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!
62.5K Reads 4 Comments
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.
16.3K Reads 1 Comment
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.
18.9M Reads 4K Comments
TUT Workout: A Muscle Building Workout Split
Looking for a new way to challenge your muscles into growing? The TUT Workout Program might be exactly what you need! Learn more about TUT and the workout!
149.7K Reads 12 Comments
Muscular man flexing his biceps and posing in gym.
Incinerate unwanted body fat with this new 8 week workout program. This fat loss workout utilizes tactics to maximize fat loss while preserving muscle.
326.7K Reads 57 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.
6.2M Reads 3.2K Comments
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!
150.5K Reads 17 Comments
10 Week Fat Torcher: Fat Burning Program
Torch any unwanted fat right off your body with this 10 week intense fat burning workout routine. This workout is an upper/lower style split with 3 leg days!
242.8K Reads 24 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!
4.3M Reads 2.6K 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.
1.6M Reads 125 Comments
Steve Kuclo Mass Building Inspired Workout Split
Take your mass gaining to a whole new level with this workout split inspired by several individual workout videos we've published featuring Steve Kuclo!
117.6K Reads 34 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
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!
544.4K Reads 123 Comments
3 Day Full Body Workout for Busy People
Fitting a workout into your busy routine can be tough for those with hectic lifestyles. This 3 day workout routine utilizes workouts you can do in 30 mins.
91.7K Reads 16 Comments
Rapidly Build Strength And Size
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
671.6K Reads 271 Comments
4 Day Workout Program to Build Serious Mass
Got a goal to build some serious mass this summer? This workout might be the perfect one for you. But leg day haters beware - this workout has 2 leg days!
345.6K Reads 87 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.
193.1K Reads 78 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.
406.6K Reads 91 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!
395.7K Reads 82 Comments
3 Day Full Body Beginner Kettlebell Workout
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
106.5K Reads 5 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.
6.5M Reads 1.1K 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!
1.7M Reads 285 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.
159.7K Reads 46 Comments
Long Cycle Beginner Muscle Building Workout
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
447.7K Reads 51 Comments
Push-Pull Superset Workout Ft. NFL Tight End Vernon Davis
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!
118K Reads 21 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!
59.2K Reads 0 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.
555.5K Reads 91 Comments
Starting Strong: The Ultimate 8 Week Workout for Beginners
Are you a beginner looking to get big and strong? This 8 week workout program for beginners covers all of the basics needed to build lean muscle mass!
268K Reads 93 Comments
3 Day Workout Routine and Diet for Beginners
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
155.8K Reads 36 Comments
Old School Series: 1990s Bodybuilding Routine
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.
169.8K Reads 20 Comments
Finishing Strong: The Ultimate 8 Week Workout for Advanced Lifters
We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try!
130.8K Reads 40 Comments
September Starter Workout: 4 Week Beginner Workout Routine
Start getting stronger this September with this starter workout program. This program, designed to build muscle, is perfect for anyone at any experience level.
99.7K Reads 10 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.
207.4K Reads 47 Comments
SWOLEvember: 4 Week Bulker's Dream Workout
When it comes to total calorie consumption, the month of November ranks among the highest. Put those calories to good use and get swole with this workout!
198.1K Reads 61 Comments
Muscle Mania: 10 Week Workout for Lean Gainz
Build lean muscle like an absolute maniac with this 10 week workout program. This 6 day upper/lower workout maximizes frequency and volume to give you results!
168.3K Reads 28 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.
194.2K Reads 15 Comments
8 Week Plateau Busting Pyramid Workout Program
Burst through your muscle building plateau with this 8 week pyramid workout program. The pyramid sets in this workout are sure to challenge your muscles!
275.1K Reads 79 Comments
Men’s Physique Workout: Brandon Hendrickson Inspired Workout Routine
Train like Men's Physique Mr. Olympia Champion, Brandon Hendrickson, with this workout inspired by all of the workout videos we've created together!
141.5K Reads 14 Comments
Blue Print For A Leaner, More Muscular Body
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.
228.2K Reads 7 Comments
4 Day Rest Pause RP-21 Muscle Building Workout System
RP-21 rest pause training helps you to increase muscle size and aesthetics. This 4 day upper/lower workout split focuses on big compound movements with no fluff.
277.6K Reads 112 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"!
109.4K Reads 13 Comments
Man home muscle building workout with dumbbell
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.
227.3K Reads 15 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!
267.6K Reads 72 Comments
The Body Fat Beat Down: 10 Week Fat Loss Workout Routine
Shed any unwanted body fat with a practical 4 day workout routine, practical fat loss nutrition recommendations, and practical lifestyle recommendations.
130.5K Reads 10 Comments
Density Training For Fat Loss: No Cardio Required
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.
401.3K Reads 63 Comments

Pages