Men’s Workouts – Build Strength, Muscle, and Endurance
Designed for all fitness levels, our men’s workouts focus on building muscle, increasing strength, and improving overall endurance. Whether you're hitting the gym or training at home, these structured routines target key muscle groups with effective exercises to help you achieve your fitness goals faster. Start training smarter today!
Top 10 Men Workouts
From Fat to Fit (3-Month Plan)
This is an advanced cutting routine designed to help individuals increase their workout heart rate intensity and metabolic rate. This, in turn, will help to stimulate fat loss. In this advanced routine you will be working out 6 to 7 days a week for short-term fat loss and long-term becoming more lean. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss and an eventual increase in strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build your major muscle groups. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
6 Day Bulking Split
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
3 Month From Fat to Fit
<b>Why workout 5 Days?</b> 3 Months is not a lot of time and we want to make use of each day. Cardio days can be as easy or as challenging as you make it. <b>Cardio</b> We've selected the stairmaster to maximize fat burn, but feel free to substitute with whatever is most comfortable for you. <b>Who is this workout for?</b> This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body <b>Diet is Key?</b> As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
Back and Biceps
<b>Heavy Lifts Are Key</b> This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth. As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth. We've left out any cardio or core exercises, but feel free to add them into the workout. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Get Ripped
This is a 5 day workout routine to help build muscle while also shedding off unwanted poundage to get ripped. On Mondays/Wednesday and Fridays you will be targeting the chest and arms. The only change in the routine that you will see is that for each day, the chest exercise changes from flat bench, to incline bench to decline bench. This is done so that you hit all of the individual parts of the chest muscle throughout your workout routine. For Tuesdays and Thursdays, the main focus will be targeting the back and leg muscles through the use of major muscle building exercises. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. As this is a muscle building and strength gaining routine, the main focus is to perform around 10 to 12 reps per set and doing about 3 to 4 sets per exercise. This will ensure optimal muscle growth as well as calorie burn for fat loss. You aren't performing each exercise individually but you are performing every exercise in a super-set. So the first two exercise in the workout day are in a super-set, followed by a 3 + 4, 5 + 6, 7 + 8, 9 + 10, 11 + 12 and then finished by cardio. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 15 to 30 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
6-Weeks to Six-Pack Abs
For those looking to build a defined six pack the old fashioned way in six weeks, use this routine to get you the sculpted and defined abs that you have been looking for. Each exercise helps target a different section of the abdominal muscles from the obliques to the lower abs to the whole core. Weeks 1 - 3 : For the first three weeks that you are performing your workout, you are doing ab exercises with more repetitions and less sets. With more repetitions, you are burning more calories and burning fat that is surrounding the abdominal muscles that you are targeting and building. You will perform this set of exercises three days out of the week with focus upon intensity and the amount of reps performed. Exercises - Weighted Crunches - Ab Rollout on Knees - Hanging Leg Raise - Decline Crunch - Kneeling Cable Pulldown *** ( Notes : With the first 3 weeks of the routine, you will be performing the same exercises with the same movements, volume and resistance.) Weeks 4 - 6 : For weeks four through six, you will be increasing the volume and the resistance of the exercises that you are currently performing in this routine. By increasing the resistance and volume, this requires your abdominal muscles to strengthen thus building more defined and fuller abs. This set of exercises are also performed for three days out of the week with the focus upon the volume and resistance of the workout being performed. Exercises - Dumbbell Side Bend - Cable Side Bends - Weighted Hanging Knee Raise - Weighted Decline Crunch - Cable Crunch *** ( Notes : With the final 3 weeks of the routine, there is more focus on performing each repetition to its fullest with added weight to each exercise to build size and strength You want to keep a controlled pace at all times and focus on the contraction on the muscles during each rep)
Shed Body Fat in 3 Months
<b><u>Why This Routine Works</b></u> <u>Month 1</u> The first month of this routine was designed to help you develop basic strength within your muscles. As you are just developing and strengthening your muscles, you will want to workout for around 3 to 4 days so that you aren't overworking your muscles and allowing for the proper amount of time for recovery. For many of the exercises within this routine you will want to mix up performing each exercise with either a light, moderate or maximum weight, as this will force you to push your body and muscles to grow but also use as much energy to lift the weight. This usage of energy will help you burn extra calories. <u>Month 2</u> As you progress into the 2nd month of training, you will increase your workout days to 6 days of training; 4 days worth of strength training and 2 days of cardio. Unlike the previous month you will be more accustom to the weight that you are lifting, the exercise set up for each exercise day and the method that you will be training. Thus going into the 2nd month, you will want to increase the amount of weight that you are doing, mixing up rep numbers and using lower rest timers to keep your heart rate going for an increase of calories burned. <u>Month 3</u> With Month 3 you will be stronger, have more endurance and stamina to tackle the challenges and intensity the 6 days worth of strength training mixed with cardio that you will be performing. On these workouts days you will be able to focus on each body part thoroughly rather than mixing 3 - 4 body parts at a time for each day. The volume, intensity and weight continues to increase so that you are stimulating your muscle fibers for growth and strength. Cardio is added into the end of each workout day to help reduce the amount of DOMs you will experience the day after heavy training as well as stimulate your metabolism for an extra burning of calories. <b><u>Workout Day Split</b></u> <u>Month 1</u> <u>Month 2</u> <u>Month 3</u> <b><u>Shedding Those Pounds In 3 Months Training Stats</b></u> <u>Month 1</u> Day 1 Total Workout Time : 28 minutes Day 1 Total Rest Time : 32 minutes Day 2 Total Workout Time : 24 minutes Day 2 Total Rest Time : 28 minutes and 30 seconds Day 3 Total Workout Time : 27 minutes Day 3 Total Rest Time : 30 minutes <u>Month 2</u> Day 1 Total Workout Time : 32 minutes Day 1 Total Rest Time : 39 minutes Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 37 minutes and 30 seconds Day 3 Total Workout Time : 35 minutes Day 4 Total Workout Time : 32 minutes Day 4 Total Rest Time : 39 minutes Day 5 Total Workout Time : 32 minutes Day 5 Total Rest Time : 37 minutes and 30 seconds Day 6 Total Workout Time : 35 minutes <u>Month 3</u> Day 1 Total Workout Time : 1 hour and 5 minutes Day 1 Total Rest Time : 36 minutes Day 2 Total Workout Time : 1 hour and 2 minutes Day 2 Total Rest Time : 27 minutes Day 3 Total Workout Time : 24 minutes Day 3 Total Rest Time : 30 minutes Day 4 Total Workout Time : 1 hour and 5 minutes Day 4 Total Rest Time : 36 minutes Day 5 Total Workout Time : 1 hour and 2 minutes Day 5 Total Rest Time : 27 minutes Day 6 Total Workout Time : 1 hour and 7 minutes Day 6 Total Rest Time : 38 minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar <b><u>Nutrition</b></u> Diet is crucial with this workout program as you want to eat a clean, healthy and balanced diet that will not allow you to put on excess mass or fat. This is a leaning routine that is focused on helping you build strength and muscle definition, thus you want to stay away from an overabundance of calories or fats that will be detrimental to this program. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Build a Classic Body
Muscle symmetry is what every man desires when it comes to building a lean, defined and perfect physique. It takes time, dedication, hard work and a sense of how to train your muscles to build a evenly sculpted shape. With this program, you will slow down your reps, focus on your weakness and train your muscles to build your ideal body. <b><u>Why This Routine Works</b></u> This routine has been designed to help you build a proportionate and balanced body, with each muscle being developed to its top potential and being able to focus on training your entire body, without a noticeable weak spot. Rather than having you focus on building up size or large muscle, this routine focuses on having you train for a balanced physique. With each exercise you will want to focus on the form and movement of the workout, making sure that you are training the muscles that you want to target. By training for form rather than weight and reps, you are able to make the most out of your lifts as well as working the little muscles which help balance out your entire body. The other benefit is that each body part is given its own exercise day, thus allowing you to put emphasis on that day's worth of training and focus on the muscle being worked. With each repetition for the exercise, you want to focus on contracting the muscle, squeezing at the peak moment and pausing, thus making your muscles burn and help you see the results you desire. With training 5 days a week, you are able to give yourself proper amount of time allotted to training your muscles and 2 days to rest for muscle recovery. Recovery in this program is key, as you are able them to rebuild and fill out for for a dense and defined look. This helps you understand your strengths and weaknesses in your body to shape your muscles into a well developed physique. To obtain the optimal results of this program, you will want to follow this routine for 2 to 3 months. This amount of time will allow for your muscles to adjust and build accordingly to the training method, diet plan and intensity you put into your workouts. <b><u>Workout Day Split</b></u> Day 1 Abs and Legs Day 2 Back Day 3 Shoulders Day 4 Chest and Triceps Day 5 Biceps <b><u>Building A Classic Body Training Stats</b></u> Day 1 Total Workout Time : 27 Minutes Day 1 Total Rest Time : 25 Minutes and 30 Seconds Day 2 Total Workout Time : 16 Minutes Day 2 Total Rest Time : 23 Minutes Day 3 Total Workout Time : 20 Minutes Day 3 Total Rest Time : 26 Minutes Day 4 Total Workout Time : 26 Minutes Day 4 Total Rest Time : 33 Minutes Day 5 Total Workout Time : 22 Minutes Day 5 Total Rest Time : 27 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar • EZ Bar • Preacher Bench <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. Remember during your workout is that progress makes perfect. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat a clean diet to attain optimal and the best gains possible.
Spark Your Testosterone
Testosterone is the male hormone that sparks muscle growth, encourages fat loss, fuels your libido, keeps you aggressive, makes you stronger and powers your workouts. With age and as a male gets older, testosterone levels naturally drop. Muscle growth is stimulated from testosterone production when testosterone enters the cells and binds with androgen receptors. <b><u>Why This Routine Works</b></u> This routine is designed to help an individual increase the amount of testosterone produced by their body during their workout routine. This program will have you train heavy with multiple sets, perform multi-joint exercises, use short rest periods and lift for volume to help spark and increase testosterone production for optimal muscle growth. One of the most crucial aspects of this program is to make sure that you are training with volume and able to perform around your 10 rep maximum for the most test production possible. <b><u>Workout Day Split</b></u> • Day 1 - Abs, Chest and Triceps On the first day you will work your abs, chest and triceps through muscle building and multi-joint exercises that focus on putting tension on the muscle with multiple sets to spark test production. • Day 2 - Abs and Shoulders The second day will isolate your shoulders with 8 multi-joint shoulder and trap exercises to pump up the muscle and increase size. This is followed by completing the day with touching up on your abs. • Day 3 - Back and Biceps Day 3 will focus on working your back and bicep muscles through major muscle building and multi-joint exercises. • Day 4 - Legs For testosterone production with exercise; leg day is crucial when it comes to focusing on performing the necessary amount of reps, sets and weight to get the most out of boosting your test and growth hormone. <b><u>Spark Your Testosterone Training Stats</b></u> • Day 1 Total Workout Time - 46 minutes • Day 1 Total Rest Time - 44 minutes • Day 2 Total Workout Time - 40 minutes • Day 2 Total Rest Time - 38 minutes • Day 3 Total Workout Time - 38 minutes • Day 3 Total Rest Time - 36 minutes • Day 4 Total Workout Time - 34 minutes • Day 4 Total Rest Time - 32 minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Press Machine • Bench • Weight Plate <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Workout Tips & Advice to
Elevate Your Fitness Journey
Effective men's workouts should focus on progressive overload, compound exercises, and split training. Depending on your goal—whether bulking, cutting, or maintaining fitness—your training routine should include: Strength training: Squats, bench press, deadlifts, and overhead press Hypertrophy training: High-volume sets with optimal weight to stimulate muscle growth Split training: Rotating muscle group focus (e.g., chest + triceps, back + biceps, legs + shoulders) For a detailed bulking plan, refer to Some of the Best Bulking Programs Offered by Jefit App.
Men's workouts should combine bodyweight exercises and weight lifting to develop strength while ensuring proper form to minimize injury risk. A typical split training plan includes: Full-body workouts: Best for beginners, performed 3-4 times per week Upper/Lower Split: Training upper and lower body separately Body-part split: Focusing on different muscle groups daily (e.g., chest + triceps, back + biceps) For a complete split training program, check out Get Strong with Jefit’s Latest Split Programs.
Even with well-structured men's workouts, many make training mistakes that limit progress. Some common errors include: Not eating enough: Low calorie intake hinders muscle growth Incorrect training intensity: Not pushing hard enough or lifting too heavy reduces training efficiency Skipping rest time: Lack of proper recovery can lead to muscle loss Poor training form: Leads to injuries and suboptimal performance Not tracking progress: Without logging workout data, it’s hard to measure improvements For more details, read 6 Common Mistakes When Trying to Build Muscle.
The frequency of men's workouts depends on training goals and recovery rate: Beginners: 3-4 times per week, focusing on compound lifts and full-body routines Intermediate & Advanced: 4-6 times per week, incorporating structured split training Bulking phase: Strength training with increased calorie intake Cutting phase: Maintaining strength training while adding cardio Use JEFIT to track your workouts and determine your optimal training frequency.
For men's workouts, tracking progress is key to continuous improvement. Keeping a workout log ensures consistent gains. With Jefit, you can monitor: Training data (reps, sets, weights): Helps track strength progression Training volume & intensity: Adjust load to optimize performance By consistently tracking data, JEFIT provides personalized training insights, helping you fine-tune your routine and maximize training results.