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Best Men workouts

The best workouts for men are built around strength, endurance, and functional fitness. These routines typically emphasize compound lifts, progressive overload, and high-efficiency conditioning to support muscle growth, fat loss, and overall athleticism. Whether your goal is size, performance, or long-term health, these plans offer a solid foundation for a balanced, resilient physique.

Workout

Workout 1 Men (Upper body push power)

Strength, power, and performance at every stage

The benefits of men-focused training routines

Workouts tailored to men’s goals help build muscle mass, reduce body fat, and improve metabolic health. They also enhance testosterone regulation, bone density, and cardiovascular performance. By focusing on full-body strength, movement quality, and consistent progression, you’ll not only look better: but move and feel better too, both inside and outside the gym.

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Workout

Workout 2 Men (Upper body pull power)

Resistance Band Pull Apart

Warming-up

1 12 reps

2 12 reps

Rest: 30 sec between sets

Cat Cow Stretch

Warming-up

1 10 reps

2 10 reps

Rest: 30 sec between sets

Barbell Bent Over Row

Rest: 105 - 120 sec between sets

Pull Up

Rest: 105 - 120 sec between sets

Seated Cable Row

1 10 - 12

2 10 - 12

3 10 - 12

Rest: 90 sec between sets

Barbell Curl

1 10 reps

2 10 reps

3 10 reps

Rest: 90 sec between sets

Cable Standing Face Pull (With Rope)

1 12 reps

2 12 reps

3 12 reps

Rest: 90 sec between sets

Workout

Workout 3 Men (Lower body & core power)

Bodyweight Squat

Warming-up

1 12 reps

2 12 reps

Rest: 30 sec between sets

Forward Lunge

Warming-up

1 10 (each leg)

2 10 (each leg)

Rest: 60 sec between sets

Barbell Squat

Rest: 105 - 120 sec between sets

Barbell Romanian Deadlift

Rest: 150 sec between sets

Bulgarian Split Squat

1 10 (each leg)

2 10 (each leg)

3 10 (each leg)

Rest: 90 sec between sets

Front Elbow Plank

1 45 dec

2 45 dec

3 45 dec

Rest: 90 sec between sets

Frequently asked questions: best workouts for men

Do workouts need to change as men age?

Yes. With age, recovery becomes more important. Men over 40 should prioritize mobility, joint health, and recovery—while still strength training regularly to preserve muscle mass and hormone levels.

What’s the best way to lose fat while maintaining muscle?

Strength train consistently, stay in a small calorie deficit, and eat enough protein (1.6–2.2g per kg body weight). Avoid excessive cardio and focus on full-body workouts 3–4x/week to retain muscle.

Should men include cardio in their routine?

Yes. Cardio supports heart health, fat loss, and recovery. Low-intensity cardio (like walking or cycling) and HIIT both offer benefits—especially when combined with resistance training.

How often should men train per week?

Most men benefit from training 3–5 times per week. This allows for enough volume, recovery, and flexibility. The exact frequency depends on your goals, experience level, and lifestyle.

What types of workouts are best for men looking to build muscle?

A mix of heavy compound lifts (squats, deadlifts, presses), isolation exercises, and progressive overload is ideal. Training splits like push/pull/legs or upper/lower 4x/week work well to build size and strength over time.

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