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

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!
45.5K Reads 2 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.
258.9K Reads 17 Comments
Building the X Frame: 10 Week Muscle Building Workout
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!
127K Reads 13 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.
172.3K Reads 20 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!
108K Reads 27 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!
20.5K Reads 0 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!
52.7K Reads 20 Comments
Crazy 5 Method: An Intense Rep Scheme For Making Solid Gains
If you're looking for an excellent finisher to your lifts, look no further. Coach Myers' Crazy 5 Method is bound to give you the pump you're looking for.
68.8K Reads 5 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.
62.6K Reads 4 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"!
111.6K Reads 13 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.
69.4K Reads 0 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.
85.4K Reads 31 Comments
MFT Training: Boost Strength and Build High Performance Muscle
Would you like to get stronger and build more muscle while spending less time in the gym? MFT training might be just what you need for big results.
80.6K Reads 31 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!
198.8K Reads 38 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.
78.3K Reads 24 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.
135.9K 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.
42.3K Reads 4 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.
116.2K 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.
127.1K Reads 29 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.
176.3K Reads 22 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!
73.8K Reads 10 Comments
The Conjugate System: Phase 2 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!
23.3K Reads 2 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!
35.1K Reads 1 Comment
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.
215.8K Reads 24 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!
57.5K Reads 16 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!
61.1K Reads 16 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.
110.9K Reads 2 Comments
How to Use Pause Reps To Get Bigger and Stronger
Break through your current muscle building plateaus using pause reps! Get Coach Myers' full isometric contraction workout and put on some serious gains!
65.3K Reads 2 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.
407.8K Reads 91 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!
39.4K Reads 0 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!
54.1K Reads 2 Comments
Nick Wright Bodybuilding NWB Workout Split
With nearly 150,000 Youtube subscribers and 650,000 Facebook followers, Nick Wright is an Internet sensation. In this feature we present his plan for building maximum strength.
104.3K Reads 14 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!
120.8K Reads 34 Comments
EKnight's Modified Westside Barbell Strength Workout
Eric Knight's modified Westside Barbell workout is beginner friendly and allows for progress without chains and bands. The program is 4 days a week.
193.7K Reads 103 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!
63.9K Reads 11 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!
88.8K Reads 11 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.
35.4K Reads 0 Comments
Old School Gains: Build Muscle Like an Iron-Game Legend
Is the modern lifter really willing to do what it takes to build major muscle? Try training like an old-school legend for big results!
166K Reads 28 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!
62.8K 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.
18.5K Reads 1 Comment
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.
147.6K Reads 27 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.
46K Reads 3 Comments
Cut Like Cutler Trainer - Cycle 5
Follow the workout logs for Cycle 5 of the Cut Like Cutler trainer. Week 9 is Heavy training and Week 10 is more Moderate.
32.9K 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.
43.7K Reads 3 Comments

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