Beginner Gym Workout Plan For Men
This is a 3-day split workout plan, which is enough for beginners to start to build muscle and
strength. As you get more advanced, you may want to increase the number of workouts -- our
intermediate and advanced workouts below can help with this.
Day 1 -- Push
• Dumbbell bench press -- sets: 4 | reps: 6-8, 10-12, 10-12, 12+
• Chest press machine -- sets: 3 | reps: 6-8, 8-10, 10-12
• Cable flys – sets: 2 | reps: 12-15
• Shoulder press machine -- sets: 3 | reps: 10-21
• Tricep push down -- sets: 3 | reps: 12
Day 2 -- Pull
• Lat pulldown -- sets: 4 | reps: 6-8, 10-12, 10-12, 12+
• Bent over rows -- sets: 3 | reps: 6-8, 10-12, 10-12
• Chest supported row -- sets: 3 | reps: 6-8, 10-12, 12+
• Face pulls -- sets: 3 | reps: 12-15
• Bicep curls -- sets: 1 | reps: 7 half reps (bottom), 7 half reps (top), 7 full reps
Day 3 -- Legs
• Dumbbell squats -- sets: 3 | reps: 10-12
• Leg press -- sets: 4 | reps: 6-8, 10-12, 10-12, 12-15
• Hamstring curl -- sets: 3 | reps: 12-15
• Walking lunges -- sets: 2 | reps: 12 steps each side
• Calf raises -- sets: 3 | reps: 25-30
Intermediate Men's Workout Plan
This is a 4-day split workout plan aimed at intermediate lifters.
Day 1 - Quads & Hamstrings
• Dumbbell Bulgarian split squats -- sets: 4 | reps: 10-12, 12-15, 12-15, 15-20
• Leg press -- sets: 3 | reps: 6-8, 12+, drop set: 12, 8, to failure
• Barbell RDLs -- sets: 2 | reps: 10-12, 12-15
• Goblet squats -- sets: 2 | reps: 15
• Walking lunges -- sets: 1 | reps: 12 each side
• Leg extensions -- sets: 3 | reps: 12, 20, to failure
Day 2 - Chest, Arms & Delts
• Incline dumbbell press -- sets: 3 | reps: 10-12, 12-15, 12-15
• Barbell bench press -- sets: 3 | reps: 6-8, 12+, drop set: 12, 8, to failure
• Pec dec flys -- sets: 3 | reps: 10-12, 12-15, 4 x 5 second hold
• Superset: dumbbell flys and push ups -- sets: 2 | reps: 12 db fly, push ups to failure
• Side delt flys – sets: 2 | reps: 10-12, 12-15
• Cable curls -- sets: 2 | reps: 10-12, to failure
• V bar tricep pushdown -- sets: 2 | reps: 10-12, to failure
Day 3 - Back
• Lat pulldowns -- sets: 3 | reps: 10-12,
• Barbell rows -- sets: 3 | reps: 6-8, 6-8, 12+
• Chest supported dumbbell rows -- sets: 3 | reps: 10-12, failure, 12
• Pull ups -- sets: 3 | reps: to failure
• Barbell shrugs – sets: 5 | reps: 10-12, 12-15, 6-8, 20, 20
• T bar row -- sets: 2 | reps: 6-8, to failure
Day 4 - Shoulders & Arms
• Dumbbell shoulder press -- sets: 3 | reps: 8-10, 10-12, 10-12
• Barbell bench press -- sets: 3 | reps: 6-8, 12+, drop set: 12, 8, to failure
• Side delt flys -- sets: 3 | reps: 10-12, 12-15, to failure
• Superset: cable side raise and rear delt flys -- sets: 2 | reps: 15 each
• Dumbbell front raises -- sets: 2 | reps: 10-12, 12-15
• Tricep rope extension – sets: 2 | reps: 10-12, to failure
Advanced Gym Workout Plan For Men
This is a 5-day split workout plan aimed at those who have been training at least two or more
years.
Day 1 - Legs
• Barbell squats -- sets: 3 | reps: 7, 5, 3
• Smith machine hack squats -- sets: 3 | reps: 8-12
• Barbell RDLs -- sets: 3 | reps: 8-10
• Seated leg press -- sets: 3 | reps: 12
• Lying hamstring curls -- sets: 4 | reps: 12-15
• Walking lunges -- sets: 3 | reps: 10-15 each side
• Leg extensions -- sets: 2 | reps: 20
Day 2 - Push & Biceps
• Barbell bench press -- sets: 3 | reps: 7, 5, 3
• Incline barbell press -- sets: 3 | reps: 8
• Shoulder press -- sets: 3 | reps: 12-15
• Chest dips -- sets: 3 | reps: 12-15
• Cable flys -- sets: 2 | reps: 15-20
• Bench supported dumbbell curls -- sets: 3 | reps: 8-12
• Hammer grip dumbbell curls -- sets: 3 | reps: 12
• Cable curls -- sets: 2 | reps: 15
Day 3 - Upper
• Pull ups -- sets: 3 | reps: 8
• Seated shoulder press -- sets: 3 | reps: 6-8
• Dumbbell lateral raises -- sets: 4 | reps: 20-30
• Rear delt flys -- sets: 4 | reps: 20-30
• Face pulls -- sets: 3 | reps: 12-15
• Chest dips -- sets: 3 | reps: 10
• Straight arm pulldown – sets: 3 | reps: 12-15
• V bar pushdown – sets: 3 | reps: 15
Day 4 - Pull & Calves
• Barbell deadlifts -- sets: 3 | reps: 7, 5, 3
• Bent over barbell rows -- sets: 3 | reps: 8-12
• Pull ups -- sets: 3 | reps: 8
• Lat pulldowns -- sets: 3 | reps: 12-15
• Chest supported DB row -- sets: 3 | reps: 15
• Supermans – sets: 3 | reps: 15
• Standing smith machine calf raises – sets: 4 | reps: 8-12
• Seated calf raises -- sets: 4 | reps: 12-15
Day 5 - Arms & Abs
• Lying tricep extensions -- sets: 4 | reps: 12-15
• V bar pushdown – sets: 4 | reps: 12-15
• Supported dumbbell curls – sets: 4 | reps: 12-15
• Underhand cable curls -- sets: 3 | reps: 12-15
• Hammer strength preacher curl -- sets: 3 | reps: 12-15
• Weighted crunch – sets: 5 | reps: 10-15
• Weighted supermans – sets: 5 | reps: 20-30
• Ab wheel roll outs – sets: 5 | reps: 10-15
• Deadbugs – sets: 5 | reps: 20-30