Workout Routines for Men: The Ultimate Guide

When it comes to achieving your best physique, a proper strength training program is essential.

Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years. Keep in mind that you should not attempt advanced workouts unless you have appropriate strength training experience.

This article reviews several high-quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.

Starting out in the gym can seem intimidating, but with proper guidance, the process becomes more approachable—and even invigorating.

As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. Still, it’s important to avoid overexertion, which can lead to injuries or decreased performance.

This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This allows you to get used to new movements, focus on proper form, and take time to recover.

You can add reps and sets as needed as you progress.

The beginner phase should last as long as you continue to improve. Some people may plateau at around 6 months, whereas others may continue to see results for more than a year.

Equipment required: fully equipped gym

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

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.

Day 1: Full body
Legs: barbell back squats — 3 sets of 5 reps
Chest: flat barbell bench press — 3 set of 5 reps
Back: seated cable rows — 3 sets of 6–8 reps
Shoulders: seated dumbbell shoulder press — 3 sets of 6–8 reps
Triceps: cable rope triceps pushdowns — 3 sets of 8–10 reps
Shoulders: lateral raises — 3 sets of 10–12 reps
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: planks — 3 sets of 30-second holds

Day 2: Full body
Back/hamstrings: barbell or trap bar deadlifts — 3 sets of 5 reps
Back: pullups or lat pulldowns — 3 sets of 6–8 reps
Chest: barbell or dumbbell incline press — 3 sets of 6–8 reps
Shoulders: machine shoulder press — 3 sets of 6–8 reps
Biceps: barbell or dumbbell biceps curls — 3 sets of 8–10 reps
Shoulders: reverse machine fly — 3 sets of 10–12 reps
Calves: standing calf raises — 3 sets of 10–12 reps

Day 3: Full body
Legs: leg press — 3 sets of 5 reps
Back: T-bar rows — 3 sets of 6–8 reps
Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
Triceps: dumbbell or machine triceps extensions: 3 sets of 8–10 reps
Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: decline crunches — 3 sets of 10–12 reps

SUMMARY
This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.