Skip to main content

Train with purpose, build muscle, burn fat and stay strong for life

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.

Fitness 081
Workout

Workout 1 Men (Upper Body Push Power)

This workout builds pushing power and muscle mass in the upper body. You start with push-ups and resistance band exercises to warm up, followed by heavy bench presses, shoulder presses, and incline presses for chest and shoulder strength. Rope tricep extensions and lateral raises conclude the session by toning your arms and shoulders. Perfect if you want a stronger, more defined upper body with extra pushing power for both workouts and daily life.

Strength, power, and performance at every stage

Benefits of Men-Focused Workout Routines

Workouts tailored to men's goals help build muscle mass, reduce body fat, and improve metabolic health. They also promote 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 also move and feel better, both inside and outside the gym.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans
Workout

Workout 2 Men (Upper Body Pull)

This workout builds a strong back and arms with heavy pulls and rows. You first warm up and then tackle barbell rows and pull-ups to build mass and strength in your lats. Cable rows keep the tension constant, curls target your biceps, and face pulls ensure healthy shoulders. Perfect if you want a thicker back, bigger arms, and more pulling power for both lifting and everyday movements.

Workout

Workout 3 Men's (Lower Body & Core Power)

This workout builds powerful legs and a strong core. After a warm-up with squats and lunges, you'll load the barbell for heavy squats and Romanian deadlifts to target the quads, hamstrings, and glutes. Bulgarian split squats challenge your balance and single-leg strength, while planks strengthen your core stability. Perfect if you want stronger, more explosive legs and a solid foundation that carries over into every lift and sport.

FAQs: The 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.

Train with focus, build with intention

Ready to train smarter?

You have just discovered some of the most effective workouts for men: designed to build strength, muscle mass, and endurance for all fitness levels. With the app, you can follow a structured plan that suits your goals and continues to stimulate your progress.

Discover the app

Discover more training variations

Related Men's Workouts

Fitness 100

Best Strength workouts

Strength workouts focus on increasing your ability to lift heavier weights and perform challenging movements with control and consistency. These programs prioritize compound lifts like squats, deadlifts, and presses, often using lower rep ranges with higher loads. Whether you're a beginner or advanced lifter, strength training improves physical performance, enhances muscular coordination, and supports long-term health and resilience.

Workout 084

Best Muscle Mass workouts

Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.

Exercise 079 1

Best Upper Body workouts

The upper body consists of several major muscle groups, including the chest, shoulders, biceps, triceps, and abs. In these workouts, the muscles are trained together as part of an upper/lower split routine. Core compound movements such as the bench press, incline bench press, and shoulder press form the foundation of your session, helping you build strength and size efficiently. These are complemented by isolation exercises like bicep curls and tricep pushdowns to target specific muscles and improve definition. 

Training 064

Best Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

Train smarter with weekly schedules

Men's Gains Routines

Workout 051

Bodybuilding Split (5x/week)

This 5-day bodybuilding split is designed for lifters who want to build size, definition, and symmetry through dedicated muscle group specialization. Each day focuses on specific muscle groups with enough volume and intensity to maximize hypertrophy while allowing adequate recovery between sessions. Perfect for intermediate to advanced lifters who want to sculpt their physique with precision.

Exercise 046

Barbell Only Split (4x/week)

This 4-day split is all about moving the biggest loads with the classics. No machines, no isolation fluff, just the foundational compound movements that have built athletes for decades. Whether you're training at home with a simple setup or prefer the simplicity of barbell-only sessions, this program delivers complete body development using nothing but the most effective compound lifts. With four focused sessions across the week, you'll hit every major movement pattern while allowing proper recovery between training days.

Training 098

Athlete Builder (5x/week) routine

This program is built for individuals who want to become faster, more explosive, and stronger: regardless of their sport. The Athlete Builder routine combines mobility, strength, conditioning, and power-based movements across five focused days. Whether you're an athlete, a coach, or someone who simply trains like one, this plan delivers high-performance results through structured, repeatable progress. Expect improvements in force production, joint control, and total-body resilience.

Fitness 100 1

Strength Focus (3x/week) routine

This routine is designed for raw strength building and muscle development. Built on three focused sessions that target every major movement pattern, this program delivers consistent progress through compound movements and proven strength-building protocols. Perfect for intermediate lifters who want to see in-10 deadlife, more bench, and total functional strength while training just three days a week.