Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
Whether your goal is to build lean muscle, decrease stubborn body fat, boost cardiovascular fitness, or simply move better and feel stronger daily, this guide supports you.
With endless opinions, trends, and contradicting advice online, it’s easy to feel confused or stuck when choosing the right workout plan. Your training should match your lifestyle, goals, and experience level – not the other way around.
That’s why we’ve broken down the most effective and evidence-backed workout plans for men, from beginner-friendly routines to advanced gym splits.
Whether you prefer lifting heavy at the gym, squeezing in home workouts, or something in between, this guide will help you build a sustainable, realistic, and results-driven approach you can use for the long term.
There’s no one-size-fits-all approach to training. Different workout plans for men or anyone, for that matter, will suit different goals, abilities, experience levels, and most importantly, preferences.
A few tried-and-true training splits include:
Intermediate-advanced individuals typically utilize these, as it allows for more load, volume, and intensity (1).
You can train with this method 3, 6, or even 7 days per week, depending on intensity. The PPL is another simple structure that organizes sessions into specific movement patterns (2).
You or a trainer may integrate these methods into a 6-day gym workout schedule or a more manageable 3-4 day routine, depending on your time, goals, and recovery capacity (4).
You can explore more ideas in our guide for men’s weight loss workout plans.
Calisthenics is a bodyweight-based approach requiring zero equipment and building strength, control, and mobility. It’s great for home workouts or travel days.
A well-designed calisthenics workout plan for mass can also progressively overload with advanced movements like archer push-ups, pistol squats, and front levers (5).
An upper/lower weight training split is perfect for men focused on strength and aesthetics. Alternate upper and lower body sessions 4 days a week, mixing compound lifts (e.g., bench, squats) and isolation work (e.g., curls, tricep pushdowns) (2, 4).
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Example 7-Day Gym Workout Plan for advanced individuals who recover well and love routine:
This plan offers high frequency and volume for hypertrophy, but recovery strategies (nutrition, sleep, deload weeks) become even more important (6).
Upper/Lower Weight Training Split for men focused on building strength and defining aesthetics.
Alternate upper and lower body sessions 4 days a week, mixing compound lifts (e.g., bench, squats) and isolation work (e.g., curls, tricep pushdowns) (7).
You can find free workout plans for men online that incorporate these exercises.
Read more: The Ultimate 10-Minute Full-Body Stretch for Beginners to Improve Flexibility and Reduce Stiffness
Start by clarifying your goals:
Also consider:
If you’re new to resistance training, less is more. The best gym workout plan for beginners emphasizes form, confidence, and steady progress.
It’s crucial to take the time to learn and develop proper movement mechanics from the start.
While it can be tempting to rush this step, patience pays off. Without solid technique, most lifters quickly hit a ceiling- not because their muscles aren’t strong enough, but because poor mechanics limit progress and raise the risk of injury (9, 10).
Lack of progress is frustrating, and it can also mean going back to square one months (or even years) into your training. You can’t run before walking, so imagine maxing out a back squat before mastering a pain-free, below-parallel bodyweight squat with control.
Focus on key movement patterns:
Volume: Start with 2 weekly full-body sessions, and consider adding a third if you can stay consistent (1, 3).
Recommended starting volume:
Begin with 2 sets of 12–15 repetitions per exercise. Once comfortable, progress to 3 sets (1, 4).
This balancing process is where many individuals may go wrong.
You can improve both strength and endurance, but only if programmed smartly.
This programming process is called concurrent training (11).
According to NIH research, you can combine cardio and resistance training without negatively impacting hypertrophy -if you:
You don’t need to kill yourself with HIIT every session. Steady-state cardio (like incline treadmill walking or rowing) can complement lifting nicely, enhancing performance (12, 13, 14).
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
Avoid these traps that stall progress or lead to burnout:
Read more: Calisthenics Workout Plan for Men Who Want to Get Lean
If you’re not tracking it, you’re guessing. Progress tracking builds motivation and clarity.
Motivation fades – systems keep you going.
Here’s how to stay locked in:
Consistency always beats intensity in the long run.
Yes, but it depends on your training intensity, recovery, and goals. While daily intense workouts can lead to burnout, incorporating active recovery, light cardio, mobility work, or low-impact training on alternate days can support progress and reduce injury risk. Depending on the goal, most men benefit from 30–60 minutes per session. Prioritize exercise quality over duration. A focused, efficient workout with proper warm-up, progressive overload, and intentional effort will yield better results than a more extended, unfocused session. Static stretching before lifting isn’t ideal. Instead, use dynamic warm-ups—like leg swings, lunges, or band pull-aparts—to activate muscles and increase blood flow. Save static stretches for post-workout to improve flexibility and support recovery without impairing performance. Absolutely. Home workouts can be just as effective with proper programming. You can build strength, muscle, and endurance using bodyweight exercises, resistance bands, or dumbbells. The key is consistency, progressive overload, and choosing movements that match your goals. Frequently Asked Questions
Can I work out every day?
How long should a workout session be?
Is stretching before workouts necessary?
Can I do home workouts instead of going to the gym?
Whether following a 6-day gym workout schedule, mixing in home-based training, or easing into your first routine, the most effective workout plans for men are consistent, goal-driven, and personalized. There’s no magic formula- what works is what you can stick with, adapt to your lifestyle, and recover from.
The most common reason men don’t see results isn’t lack of effort, it’s:
Start where you are. Focus on mastering the basics. Keep your workouts simple, intentional, and challenging enough to promote growth.
Remember, progression happens in small, consistent steps, not overnight transformations.
Track your progress, prioritize recovery, and don’t be afraid to adjust your plan as your body and goals evolve. Whether you’re training for muscle gain, fat loss, improved fitness, or simply to feel better in your day-to-day life, showing up with purpose and patience will get you there.
Train with intent. Recover with purpose. Stay consistent. And trust that the results will come.
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