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

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.
173.9K Reads 20 Comments
12 Week Off-Season Classic Physique Bodybuilding Workout
Classic Physique is becoming the most popular division in bodybuilding. Check out this classic workout routine and start building your classic look today.
105.4K Reads 24 Comments
Push/Pull/Legs (PPL) Workout Routine for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created a push/pull/legs workout split that's designed for the tall crowd.
82.6K Reads 12 Comments
6 Day Low Volume High-Intensity Workout Split
This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more!
78.9K Reads 2 Comments
Summer Strength: 4 Day Strength Building Workout Split
Build some serious strength this summer break with this Summer Strength workout plan. If you're looking to simply get stronger, this is the program for you!
166.7K Reads 51 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.
199.2K Reads 85 Comments
300 Workout: The Rise Of A New You!
Seize your glory by building a Spartan body. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle.
485.5K Reads 32 Comments
 “No Juice” Bodybuilding Advanced Workout Routine
Avoid plateauing with the "No Juice" routine, which manipulates intensity, frequency, and volume to help you continue progressing in the gym.
313.9K Reads 41 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.
458.1K Reads 51 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.
516.6K Reads 69 Comments
4-5 Day Workout for Building Muscle & Strength
This workout is perfect for anyone coming off a long shredding phase and looking for a workout to help you build back some of the strength and muscle lost.
179.7K Reads 51 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!
860.6K Reads 434 Comments
Tactical Tabata: 30 Day High Intensity Workout
The Tactical Tabata 30 day workout program was designed by Army Master Fitness trainer, Marcus Wallace, to get you in military shape in just 30 mins a day.
200.6K Reads 26 Comments
Strongman doing a heavy squat in the gym
Muscletech and powerlifting/bodybuilding phenom Matt Kroc presents a strength program designed to drive up gains by increasing intensity over a 16 week period.
374K Reads 31 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!
108.8K Reads 27 Comments
The Punisher: A Relentless Better Body Workout
Eric Brown delivers a workout with a wallop. The Punisher is deceptively simple, comprised of 5 movements: walking lunges, bent-over rows, push ups, burpees and a sprint.
367.5K Reads 74 Comments
Hugh Jackman Wolverine Body Workout
Get ripped like Wolverine by applying the same underlying training principles Hugh Jackman did while working out in preparation for his role on the big screen.
367.2K Reads 33 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!
185.8K Reads 26 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.
100.9K Reads 16 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!
123.6K Reads 21 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!
140.5K Reads 42 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!
176.3K Reads 28 Comments
Bodybuilding Icons: George Hackenschmidt Inspired Workout
George Hackenschmidt was the first-ever World Heavyweight Champion in professional wrestling and pushed his ability to build muscle to the natural limit.
31.9K Reads 3 Comments
Bodybuilding Icons: Reg Park Inspired Workouts
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
101K Reads 3 Comments
The "Muscle Rebound" Workout: 4 Day Strength Split Program
Build back all of that muscle you lost over the holiday season and get your spring break body ready with the Muscle Rebound workout program! Check it out!
153.8K Reads 20 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!
138.3K Reads 36 Comments
Tom Hardy Inspired Workout: Train Like Venom
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!
159.2K Reads 14 Comments
Max Adaptation Upper Lower (MAUL) Training
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!
200.5K Reads 38 Comments
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.
261.2K Reads 17 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.
210.3K Reads 47 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!
286.9K Reads 80 Comments
Bodybuilding Icons: John Grimek Inspired Workout
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
52.5K Reads 6 Comments
The 12-Week Clear Muscle Challenge Workout
Paired with MuscleTech's Clear Muscle, this workout is designed to build muscle through a 3-phase training protocol that focuses on hypertrophy, power, and strength!
247.8K Reads 42 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.
63.6K 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.
141.7K Reads 35 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.
136.1K Reads 10 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!
89.5K Reads 11 Comments
Upper/Lower Workout Routine for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created an upper/lower workout split that's designed for the tall crowd.
86.9K Reads 31 Comments
2 Best Exercises For Building a Wide Back
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
171.2K Reads 5 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.
280.9K Reads 112 Comments
Massive Bench Press 16 Week Block Training Cycle
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.
117K Reads 14 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.
230K Reads 14 Comments
Paul Rudd Inspired Workout: Over 40 & Ripped Like Ant-Man
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!
74.7K Reads 10 Comments
Get Shredded For The New Year: 21-Day Fat Loss Workout
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.
311.3K Reads 18 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!
171.3K Reads 15 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.
308.6K Reads 55 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.
237.1K Reads 15 Comments
LSL Leg Day Workout: Your Toughest Leg Day Ever!
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!
55.1K Reads 2 Comments
Phase Training Pt. 2: 5 Week Workout to Build 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!
64.7K Reads 11 Comments
Bodybuilding Icons: Charles Atlas Inspired Workout Routine
Charles Atlas was "America's Most Handsome Man" and an icon whose footsteps many fitness influencers have followed - perhaps without even knowing it!
42.8K Reads 4 Comments

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