Complete Workout Routines for Men: Beginner to Advanced Training Guide

Building muscle, increasing strength, and achieving your ideal physique requires more than just showing up at the gym. Whether you’re a complete beginner or an experienced lifter, having a structured workout routine designed for your experience level is essential for maximizing results and preventing injury.

This comprehensive guide provides detailed workout routines for men at every stage of their fitness journey, from those just starting out to advanced athletes looking to push their limits. We’ll cover home workouts, beginner programs, intermediate training splits, and advanced routines that will help you reach your muscle-building and strength goals.

Understanding Your Experience Level

Before diving into specific workout routines, it’s crucial to honestly assess your current fitness level. This ensures you choose a program that matches your capabilities and helps you progress safely.

Beginners: If you’ve been lifting weights for less than one year or are just starting your fitness journey, you’re considered a beginner. At this stage, your body responds quickly to training stimulus, and you can make significant gains with basic exercises and moderate volume.

Intermediate lifters: Those who have been training consistently for at least one year and have developed proper exercise technique fall into this category. Intermediate lifters need increased training volume and intensity to continue making progress.

Advanced trainees: If you’ve been following structured resistance training programs for two or more years, you’re likely at an advanced level. Advanced lifters require sophisticated programming with high volume and intensity to stimulate continued muscle growth.

Home Workout Routine for Men

Not everyone has access to a fully equipped gym, but that shouldn’t stop you from building muscle and strength. This home workout routine requires minimal equipment and can be performed by men at any experience level.

The beauty of home workouts is their flexibility and convenience. You can train on your own schedule without commuting to a gym, and many exercises can be modified to use just your bodyweight if you don’t have dumbbells available.

Equipment Needed

• Set of adjustable dumbbells (appropriate for your strength level)
• Flat weight bench (optional but recommended)
• Pull-up bar or resistance bands

Day 1: Legs, Shoulders, and Core

This first training day targets your lower body and shoulders, two major muscle groups that will help build overall strength and size.

• Dumbbell Squats: 3 sets of 6-8 reps
• Standing Shoulder Press: 3 sets of 6-8 reps
• Dumbbell 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 Raises: 3 sets of 8-10 reps
• Seated Calf Raises: 4 sets of 10-12 reps
• Crunches with Legs Elevated: 3 sets of 10-12 reps

Rest intervals: Take 60-90 seconds between sets to allow adequate recovery while maintaining workout intensity.

Day 2: Chest and Back

Chest and back work together as antagonistic muscle groups, making this an efficient training combination that allows one muscle group to rest while you work the other.

• Dumbbell Bench Press or Floor Press: 3 sets of 6-8 reps
• Dumbbell Bent-Over Rows: 3 sets of 6-8 reps
• Dumbbell Fly: 3 sets of 8-10 reps
• One-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

Day 3: Arms and Abs

Dedicate this day to developing your arm muscles and core strength. While arms are smaller muscle groups, they’re essential for overall upper body aesthetics and functional strength.

• Alternating Biceps Curls: 3 sets of 8-10 reps per arm
• Overhead 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 Kickbacks: 3 sets of 8-10 reps per arm
• Planks: 3 sets of 30-second holds

This three-day home workout routine provides all the stimulus you need for muscle growth while allowing for adequate recovery. You can repeat this cycle twice per week or add cardio sessions on off days if weight loss is your goal.

Beginner Workout Routine for Men

Starting your fitness journey can feel overwhelming, but following a structured beginner program removes the guesswork and sets you up for success. This routine focuses on fundamental compound movements that work multiple muscle groups simultaneously, maximizing your results while you learn proper form.

As a beginner, your body is primed for rapid progress. Nearly any resistance training will stimulate muscle growth and strength gains during this phase. However, it’s crucial to avoid doing too much too soon, as overtraining can lead to injury and burnout.

Program Overview

Frequency: 3 days per week (such as Monday, Wednesday, Friday)

Training split: Full-body workouts

Equipment required: Access to a gym with standard equipment

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

Intensity: Choose weights that allow you to complete all prescribed reps while maintaining 2 reps “in reserve” – meaning you could do 2 more reps if absolutely necessary

Day 1: Full Body Session A

• 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
• Lateral Raises: 3 sets of 10-12 reps
• Seated Calf Raises: 3 sets of 10-12 reps
• Planks: 3 sets of 30-second holds

Day 2: Full Body Session B

• Barbell or Trap Bar Deadlifts: 3 sets of 5 reps
• Pull-ups or Lat Pulldowns: 3 sets of 6-8 reps
• Barbell or Dumbbell Incline 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

Day 3: Full Body Session C

• Leg Press: 3 sets of 5 reps
• T-Bar Rows: 3 sets of 6-8 reps
• Machine or Dumbbell Chest Fly: 3 sets of 6-8 reps
• One-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 and Duration

Follow this beginner routine for as long as you continue making progress. Some men may advance to intermediate programming after six months, while others benefit from remaining on a beginner program for a full year or more. The key indicator is whether you’re still getting stronger and adding muscle mass.

To progress, gradually increase the weight you’re lifting once you can complete all prescribed sets and reps with good form. Alternatively, you can add one additional rep per set before increasing weight.

Intermediate Workout Routine for Men

After establishing a solid foundation of strength and mastering proper exercise technique, you’re ready for more advanced programming. This intermediate routine increases training frequency, volume, and variety to push your body to new levels of muscle development.

At the intermediate stage, you need more targeted stimulus to continue making gains. This program splits your training into upper and lower body sessions performed four days per week, allowing you to work each muscle group with greater volume while still providing adequate recovery time.

Program Overview

Frequency: 4 days per week (such as Monday, Tuesday, Thursday, Friday)

Training split: Upper/Lower body split

Equipment required: Fully equipped gym

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

Intensity: Select weights that allow you to complete prescribed reps with approximately 2 reps in reserve. On the final set of each exercise, you can push to your limit for maximum stimulation.

Day 1: Upper Body 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
• 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

Day 2: Lower Body 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

Day 3: Upper Body B

• Overhead Press: 4 sets of 6-8 reps
• Incline Dumbbell Bench Press: 3 sets of 8-10 reps
• One-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

Day 4: Lower Body 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
• Leg Raises on Roman Chair: 4 sets of 12-15 reps

Training Tips for Intermediate Lifters

Muscle soreness is no longer a reliable indicator of an effective workout at this stage. Focus instead on progressive overload – consistently increasing the weight, reps, or sets over time. Keep a training log to track your progress and ensure you’re moving forward.

This intermediate program can be followed for several years with periodic exercise variations to prevent adaptation and maintain engagement. Consider changing specific exercises every 8-12 weeks while keeping the overall structure intact.

Advanced Workout Routine for Men

Advanced training requires maximum volume, intensity, and strategic programming to continue building muscle and strength. This program is designed for lifters with at least two years of consistent training experience who have mastered proper form and understand their body’s capabilities.

This six-day-per-week routine follows a push-pull-legs split performed twice weekly, incorporating advanced techniques like supersets to maximize muscle hypertrophy and strength development.

Program Overview

Frequency: 6 days per week with 1 rest day

Training split: Push-Pull-Legs (PPL) repeated twice per week

Equipment required: Fully equipped gym

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

Intensity: Choose weights that allow prescribed reps with 2 reps in reserve. Push to failure on final sets for maximum intensity.

Supersets: Where indicated, perform both exercises back-to-back without rest between them. Rest only after completing both movements.

Day 1: Pull A

• Barbell Deadlifts: 5 sets of 5 reps
• Pull-ups or Lat Pulldowns: 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
• Hammer Curls SUPERSET with Dumbbell Shrugs: 4 sets of 10-12 reps each
• Standing Cable Curls: 4 sets of 10-12 reps

Day 2: Push 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
• Triceps Pushdowns SUPERSET with Lateral Raises: 4 sets of 10-12 reps each
• Cable Crossovers: 4 sets of 10-12 reps

Day 3: Legs 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

Day 4: Pull B

• Bent-Over Barbell Rows: 3 sets of 6-8 reps
• Pull-ups (weighted if needed): 3 sets of 8-10 reps
• One-Arm Rows: 3 sets of 8-10 reps per arm
• Hyperextensions SUPERSET with 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

Day 5: Push B

• Overhead Press: 5 sets of 5 reps
• Dumbbell Bench Press (incline or flat): 3 sets of 8-10 reps
• Dips (weighted if needed): 4 sets of 10-12 reps
• Single-Arm Cable Lateral Raises: 4 sets of 10-12 reps per arm
• Machine Fly: 4 sets of 10-12 reps
• Overhead Extensions with Rope: 4 sets of 10-12 reps

Day 6: Legs 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
• Seated Leg Extensions SUPERSET with Standing Calf Raises: 4 sets of 10-12 reps and 12-15 reps respectively
• Hanging Leg Raises: 4 sets of 12-15 reps

Day 7: Rest and Recovery

Complete rest or active recovery with light cardio, stretching, or mobility work. Your body needs this day to repair and grow stronger.

Advanced Training Considerations

At the advanced level, recovery becomes even more critical. Ensure you’re getting 7-9 hours of quality sleep per night and managing stress levels. Consider incorporating deload weeks every 8-12 weeks where you reduce training volume by 40-50% to allow for complete recovery.

Progress will be slower than during beginner and intermediate stages, but strategic programming and consistent effort will continue yielding results. Track your workouts meticulously and aim for small improvements each month.

Training Considerations for Men Over 40

Age should never be a barrier to strength training and muscle building. However, men over 40 may need to make certain adjustments to their training approach to account for physiological changes and ensure long-term success.

Physiological Changes After 40

As you age, muscle mass and bone density naturally decline in a process called sarcopenia. Testosterone levels also gradually decrease, which can impact muscle building and recovery. However, resistance training is one of the most effective interventions to counteract these changes and maintain vitality.

Training Modifications

Exercise selection: Choose joint-friendly exercise variations if you experience discomfort with traditional movements. For example, goblet squats may be easier on your back than heavy barbell back squats, and dumbbell presses may feel better than barbell variations.

Recovery time: You may need to extend rest periods between sets and add an extra recovery day between workouts. Instead of training 6 days per week, a 4-5 day schedule might be more sustainable and effective.

Warm-up protocol: Spend 10-15 minutes warming up before training, including dynamic stretching and lighter sets of your main exercises. This helps prepare joints and connective tissues for heavier loads.

Progressive approach: Regardless of your previous training experience, if you’re returning to the gym after a layoff, start with the beginner program and progress gradually. Your muscles may be ready for more, but your connective tissues need time to adapt.

Injury prevention: Focus on perfect form rather than maximum weight. Listen to your body and don’t push through sharp or unusual pain. Regular mobility work and maintaining flexibility become increasingly important.

Benefits of Training After 40

Despite these considerations, resistance training offers tremendous benefits for men over 40, including:

• Maintained or increased muscle mass and strength
• Improved bone density, reducing osteoporosis risk
• Better metabolic health and insulin sensitivity
• Enhanced balance and reduced fall risk
• Improved mood and cognitive function
• Increased functional capacity for daily activities

With proper programming and intelligent training, men in their 40s, 50s, and beyond can build impressive physiques and maintain excellent health.

Nutrition for Muscle Growth and Recovery

No workout routine, regardless of how well-designed, will deliver optimal results without proper nutrition. Your diet provides the raw materials your body needs to build muscle, recover from training, and fuel your workouts.

Calorie Requirements

Your calorie needs depend on your goals:

Muscle gain (bulking): Consume 250-500 calories above your maintenance level. This provides surplus energy for muscle growth while minimizing excess fat gain. Gaining 0.5-1 pound per week is a reasonable target for most men.

Fat loss (cutting): Create a deficit of 300-500 calories below maintenance. This promotes fat loss while preserving muscle mass, especially when combined with adequate protein and continued resistance training. Aim for 0.5-1% of body weight loss per week.

Maintenance (recomposition): Eat at maintenance calories to build muscle while simultaneously losing fat, though this process is slower than focused bulking or cutting phases.

Macronutrient Distribution

Protein: Consume 0.7-1.0 grams per pound of body weight daily. Protein provides amino acids essential for muscle repair and growth. Distribute protein intake across 3-5 meals for optimal muscle protein synthesis.

Carbohydrates: Aim for 2-3 grams per pound of body weight, especially on training days. Carbs fuel intense workouts and replenish glycogen stores. Time higher carb intake around workouts for maximum performance and recovery.

Fats: Include 0.3-0.5 grams per pound of body weight from healthy sources. Fats support hormone production, including testosterone, which is crucial for muscle building.

Meal Timing Strategies

While total daily intake matters most, strategic meal timing can optimize your results:

Pre-workout nutrition: Eat a meal containing protein and carbohydrates 2-3 hours before training to ensure adequate energy. If training first thing in the morning, a light snack 30-60 minutes beforehand can improve performance.

Post-workout nutrition: Consume protein and carbohydrates within 2 hours after training to support recovery and muscle growth. This “anabolic window” is less critical than once thought, but post-workout nutrition remains beneficial.

Throughout the day: Distribute protein intake evenly across meals rather than consuming most in one sitting. This maintains elevated muscle protein synthesis throughout the day.

Hydration

Drink at least half your body weight in ounces of water daily, more on training days. Even mild dehydration can impair workout performance and recovery. Monitor your urine color – pale yellow indicates proper hydration.

Whole Food Sources

Build your diet around nutrient-dense whole foods:

• Protein sources: Chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese
• Carbohydrate sources: Rice, potatoes, oats, quinoa, whole grain bread, fruits
• Fat sources: Avocados, nuts, olive oil, fatty fish, nut butters
• Vegetables: Include a variety of colorful vegetables for micronutrients, fiber, and health

Common Workout Routine Questions

How Often Should Men Work Out?

Training frequency depends on your experience level and goals. Beginners benefit from 3 full-body sessions per week, intermediates typically train 4 days per week with an upper/lower split, and advanced lifters may train 5-6 days per week with a more specialized split.

Regardless of your schedule, ensure you have at least one complete rest day per week for recovery.

What Is the Big 5 Workout Routine?

The Big 5 workout routine focuses on five fundamental compound exercises: bench press, squat, overhead shoulder press, pull-up (or row), and deadlift. This approach emphasizes the most effective movements for building overall strength and muscle mass, typically performed for 5 sets of 5 reps with heavy weight.

How Long Should Each Workout Last?

Most effective workouts last 45-90 minutes, depending on your program’s volume and rest periods. Beginners may finish in 45-60 minutes, while advanced routines with higher volume might require 75-90 minutes. If your workouts consistently exceed 90 minutes, you may be resting too long between sets or including unnecessary exercises.

Should I Do Cardio With Strength Training?

Cardio can be incorporated alongside strength training, especially if fat loss is a goal. However, excessive cardio can interfere with muscle gain and recovery. Limit high-intensity cardio to 2-3 sessions per week and perform it on non-lifting days or after strength training. Low-intensity cardio like walking can be done daily without negative effects on muscle growth.

How Long Before I See Results?

Beginners often notice strength gains within 2-3 weeks and visible muscle growth within 6-8 weeks. However, significant physique transformation typically requires 3-6 months of consistent training and nutrition. Advanced lifters progress more slowly, with noticeable changes taking several months.

Remember that “results” include more than just appearance – improved strength, better sleep, increased energy, and enhanced mood are all valuable outcomes that may appear before visible muscle growth.

What If I Miss a Workout?

Life happens, and missing occasional workouts won’t derail your progress. Simply resume your program with the next scheduled workout – don’t try to “make up” missed sessions by doubling up, as this can lead to overtraining. If you miss an entire week, reduce weights slightly when returning to account for decreased conditioning.

Can I Train the Same Muscle Every Day?

Muscles need 48-72 hours to recover after intense training. Training the same muscle group daily prevents proper recovery and limits muscle growth. Follow a split routine that allows adequate rest for each muscle group between sessions.

How Do I Know When to Progress to the Next Level?

Move from beginner to intermediate programming when your progress stalls despite consistent training for 6-12 months. Transition to advanced routines when you’ve been training consistently for at least 2 years and intermediate programming no longer produces results.

Other indicators include mastery of proper form on all major lifts and the ability to recovery adequately from higher training volumes.

Maximizing Your Training Success

Track Your Workouts

Maintain a training log recording exercises, sets, reps, and weights used. This data helps you ensure progressive overload and identifies when you’ve stalled and need to adjust your program.

Prioritize Sleep

Aim for 7-9 hours of quality sleep per night. Sleep is when your body produces growth hormone and performs most muscle repair. Chronic sleep deprivation significantly impairs muscle growth and recovery.

Manage Stress

Chronic stress elevates cortisol, which can interfere with muscle growth and promote fat storage. Incorporate stress management techniques like meditation, deep breathing, or leisure activities you enjoy.

Be Consistent

Consistency beats perfection. Following a good program consistently will always produce better results than sporadically following a perfect program. Commit to your routine for at least 8-12 weeks before making major changes.

Focus on Progressive Overload

Continuously challenge your muscles by gradually increasing the demands placed on them. This can mean adding weight, increasing reps, adding sets, reducing rest periods, or improving exercise form. Without progressive overload, your body has no reason to adapt and grow stronger.

When to Consult a Professional

While these workout routines are designed to be safe and effective for most men, certain situations warrant professional guidance:

• If you have any pre-existing health conditions or injuries
• If you’re over 40 and haven’t been physically active
• If you experience persistent pain or discomfort during exercise
• If you’re not seeing progress despite consistent effort for several months
• If you want personalized programming tailored to specific goals

Consult with your healthcare provider before starting any new exercise program, especially if you have cardiovascular issues, joint problems, or other medical concerns. A qualified personal trainer can provide form coaching and customized program design, while a sports medicine physician can address injury concerns.

Final Thoughts

Building muscle and strength is a marathon, not a sprint. Whether you’re just starting out with home workouts or you’re an advanced lifter pushing the limits of your potential, following a structured program appropriate for your experience level is essential for long-term success.

The workout routines outlined in this guide provide proven frameworks for men at every stage of their fitness journey. Combined with proper nutrition, adequate recovery, and consistent effort, these programs will help you achieve your muscle-building and strength goals.

Remember that the “best” workout routine is the one you’ll stick with consistently. Choose a program that fits your schedule, experience level, and preferences, then commit to it for at least several months before making major changes. Your body will reward your patience and dedication with steady progress toward the strong, muscular physique you desire.

Start where you are, use what you have, and do what you can. Your fitness journey begins with a single workout – make today that day.

Sources:

• National Institutes of Health – Overexertion and Injury Prevention
• National Institutes of Health – Age-Related Muscle Loss
• PubMed – Recovery Times in Older Adults
• CDC – Physical Activity Guidelines
• American College of Sports Medicine – Resistance Training