Free Workout Routines – Men

free workout routines men

I’ve put together some workout routines of some celebrities so you can get a idea based on their body types what kind of workout you want to go for. Aim for 8-10 reps if you want to put on more size and 12-14 if you want to get leaner.

You should begin to see results from your workouts after about the 4-6 weeks and this is when you can begin to switch up your workout and move to the next stage or go to the workouts and training section of this site.

This has been one of the most successful articles on the site closing in on 1 million views and over 400 comments which I’ve made an effort to reply to each one of your questions. Enjoy and let me know how these workouts go for you by leaving a comment below!

By the way, many of you guys have asked me about supplements that can help you accelerate your fat loss and lean muscle building results so make sure to check out my ultra popular Top 10 Workout Supplements for Men.

Now on to the workout routines for men…

Beginner Workout – Shed Fat and Tone Up

Celebrity body style: Matthew McConaughey

Monday: Upper Body
• 3 sets Lat pulldowns (view image)
• 3 sets Bench press (view image)
• 3 sets Dumbbell Bicep curls (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell press (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on stability ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)

Thursday: Off

Friday: Lower Body
• 3 sets Stability ball squats (view image)
• 3 sets Seated calf raises (view image)
• 3 sets Seated leg extensions (view image)
• 3 sets dumbbell lunges (view image)

Intermediate Workout – Build Bulk and Strength

Celebrity body style: Matt Damon

Monday: Chest & Triceps
• 3 sets Triceps pushdowns with rope (view image)
• 4 sets Bench press (view image)
• 3 sets Seated triceps over head single dumbbell raises (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Dumbbell flyes (view image)
• 3 sets Triceps skullcrushers (view image)[ad#ad-2]

Tuesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on stability ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)

Wednesday: Back & Biceps
• 4 sets Lat pulldowns (view image)
• 3 sets Dumbbell bicep curls (view image)
• 3 sets cable rows (view image)
• 3 sets Barbell curls (view image)
• 3 sets Pull-ups or assisted pull-ups (view image)

Thursday: Off

Friday: Legs
• 4 sets Smith machine squats (view image)
• 3 sets Stiff legged deadlifts (view image)
• 3 sets Seated leg extensions (view image)
• 3 sets Stationary dumbbell lunges (view image)
• 3 sets Calf raises (view image)

Saturday: Shoulders
• 3 sets Dumbbell press (view image)
• 3 sets Seated bent over rear deltoid raise (view image)
• 3 sets Dumbbell shrugs (view image)
• 3 sets Dumbbell front raises (view image)

Sunday: Off

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Advanced Workout – Build Bulk and Strength

Celebrity body style: Jason Statham (Transporter)

Monday: Chest
• 2 sets Bench press warm up
• 3 sets Bench press (pyrnamid) (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Dumbbell flyes on stability ball (view image)

Tuesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Jackknife with stability ball (view image)
• 3 sets Kneeling rollout with stability ball (view image)
• 3 sets Hanging leg raises (view image)
• 3 sets cable crunches (view image)

Wednesday: Back
• 3 sets Pullups (view image)
• 2 sets Deadlift warm up (view image)
• 3 sets Deadlifts (view image)
• 3 sets One arm dumbbell rows (view image)
• 3 sets Back extensions (view image)

Thursday: Legs
• 2 sets Squats warm up (view image)
• 3 sets Squats (view image)
• 3 sets Leg press (view image)
• 3 sets Dumbbell Lunges (view image)
• 3 sets Standing calf raises (view image)

Friday: Shoulders
• 3 sets Military press (view image)
• 3 sets Lateral Dumbbell raises (view image)
• 3 sets Dumbbell shrugs (view image)
• 3 sets Upright Rows (view image)
• 3 sets Standing Low Pulley Deltoid raise (view image)

Saturday: Arms
• 2 sets Barbell curls warm up (view image)
• 3 sets Barbell curls heavy (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Preacher curls (view image)
• 3 sets Skull Crushers (view image)
• 3 sets Triceps kickbacks (view image)

Sunday: Off

Recommended Supplements for These Workout Routines for Men

There are very powerful and challenging workouts so you need to make sure your diet is focused around lots of protein and amino acids to help with recovery and growth of your muscles. The following supplements will help with pure learn muscle production…

Muscle Builder Combo (Try this ultimate combination: Men’s Advanced Muscle Building Stack)
Whey Protein for Lean Muscle Production (Try: Optimum Platinum Hydrowhey)
BCAA’s for Muscle Recovery (Try: Scivation Xtend)
Thermogenic Fat Burner (Try: USPlabs OxyELITE Pro)
Creatine & NO2 for Maximum Power (Try: Muscle Pharm Assault)
Daily Multivitamins for Men (Try: Universal Animal Pak)

Top Rated Supplement Combos By Weight Loss and Training Readers!

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi

  • ken

    just one question with the first workout program with the beginner shed fat and tone up. do i use the heavest wait as possible and whys a good nutritional program

    • http://weightlossandtraining.com Sam

      Start out gradually you don’t need to jump into the heaviest weight possible from the start. Check out this series for a healthy meal plan healthy diets for men

  • Alex

    Hey Sam! I’m 15 years old and 160lbs. I really want to turn my whole body into muscle, all i have is a weight bench and dumbells. Think i can make something happen? What sork out do you suggest?

  • Josh Flores

    My name is Josh. I’m 5’4″, 200 lbs. I’ve actually been working out for the better part of 7 years. I got down to 150 lbs, but because of poor diet, the plateau effect, and more of a focus on weight training, I gained a lot of weight. I just finished P90x, and I’m starting back at the gym. Would you recommend the beginner or intermediate workout? I want to lose weight, tone down, and get close to my former strength (225 bench, 405 squat).

    • http://weightlossandtraining.com Sam

      Start with the beginner level and move up every 6 weeks so you can allow your body enough time to adapt and strengthen all your muscles and joints. This will prevent problems with injury further down the line.

  • omar

    I am a total beginner and I weigh about 166 lbs, 6′ 4′ in height. The lean but ripped look is what i’m interested in, so which plan should i try out?

    • http://weightlossandtraining.com Sam

      Always start from the beginner and work your way up so your body has time to adapt.

  • Thomas

    Hi Sam.My name is Thomas .Thanks for your post.I really love.I would like to add that many people are now aware of the benefits of regular exercise, and an increasing number of us are taking up running, walking, cycling, swimming and other activities.However, it’s not always convenient to exercise outside. Many people work long hours during the day, and by the time they get home it is often dark . Cycle ride in the dark can be unsafe Other people have family commitments, such as children, and are unable to leave them on their own.
    Weather can also play a part; exercising outside in cold, icy or wet weather can lead to injury,

  • Nayakg

    hI sam,
    i’am 30 yrs.my weight is around 83kg.i want to reduce my fat.iam starting gym now,please let me know what kind of excersice i can do in gym.
    thanks
    NayakG

    • http://weightlossandtraining.com Sam

      The ones listed in this workout would be a great start.

  • Josh

    Hey Sam, I’m josh. I’m 5’7 and weigh 209 lbs and I just started up with your beginners workout. Would that help me slim down to att least 180 lbs? Also what other routine would recommend for weight lose?
    Thanks.

    • http://weightlossandtraining.com Sam

      You bet this would help you for sure. Check out the workouts and training category for fat loss programs, there are hundreds of them!

  • Paolo

    Hey! I’m starting today! I was wondering how many weeks should I do beginner then move o tr next level. Muscle confusion! Thank you!

    • http://weightlossandtraining.com Sam

      Awesome, 6 weeks before moving to the next level!

  • george lopez

    hi sam im a big guy played football forever and did the whole get huge routine kinda got a way from the gym but starting to go back and was looking for a workout routine like a monday tuesday wednesday type thing and well dont konw much about losing weight cuz my whole life i tried gaining it if you could help me out with a routine that would be great.

    • http://weightlossandtraining.com Sam

      You bet, these workouts would be a very good starting point for you!

  • ron

    how many weeks for each stage consists of. like beginner 3 to 4 weeks, intermediate 3- 4 weeks etc.

    • http://weightlossandtraining.com Sam

      6 weeks will do it!

  • ron

    can you help me for dumbells , our gym does not have barbell. what i can substitute with barbell.

    • http://weightlossandtraining.com Sam

      For the most part you can replace with dumbbells the exact same exercises but let me know if there are some that stand out.

  • http://weightlossandtraining.com Sam

    Depends on how many reps you are trying to do. If you’re aiming for 10 reps then the last repetition should be almost impossible to complete.

  • http://weightlossandtraining.com Sam

    How much protein do you have in your diet? Make sure to check out my article on Best Workout Supplements for Men – http://weightlossandtraining.com/workout-supplements-for-men-top10

  • http://weightlossandtraining.com Sam

    You shouldn’t drop more than 1-2lbs a week so you will be in the right target and take these workouts and go a week at a time and you will succeed.

  • Haaris

    Hi , i am strting up on your beginner routine just now. i am 5’8, 120ish lbs 17 years old. Questions, so my overall body build is small but i have fat on my stomach and chest area especially. so looking to take all that down and also tone up. i feel like that may not be enough cardio? I also take a whey protein supplement right after workout. also understand i need to eat healthy but wa looking for a professional opinion. Thanks.

    • http://weightlossandtraining.com Sam

      You can definitely add some interval cardio training to help with fat loss but you are right eating healthy is the most important part of the puzzle.

  • http://weightlossandtraining.com Sam

    Yes, definitely the right workout to go through, you can add in interval cardio training to help with fat loss, and go through 6 weeks before moving to the next level.

  • http://weightlossandtraining.com Sam

    That’s a lot of whey protein, your body can only absorb a max of 30 grams at a time so you may want to ease off a bit. To balance, switch all exercises to dumbbells so it’ll force you to have the same weight on both sides of the body.

  • Reza

    Hi Sam, My name is Reza im 24, 6.4 height and 182 Lbs(83kg). its been almost 2 month im working Matt Damon’s workout and thank to you i got good result but i think its time for me to change the workout routine now im looking for new workout routine would you plz help me with that ? and i lost a lot fat also but i still have this little belly fat im trying so hard to get ride of it, i added 20 min cardio and 15 min abs everyday is it going to affect on my workout efficiency? thank you

    • http://weightlossandtraining.com Sam

      Awesome, glad to hear you have been getting such good results. Keep it up and start watching your diet even closer to see how your body responds, check out these ultra popular articles Top 10 Workout Supplements for Men & Chris Evans Workout

  • Danny Villalpando

    hi my name is Danny, I’m 20 years old and 5’5 .. 145 lbs I’ve been working out for about 3 months now.. I don’t really look fat,, i look normal i just wanted to get some muscles but that’s not my problem.. my problem is n my chicks my face looks fat eventho i’m not..and i would like to know what can i do in order reduce the fat in my chicks .. i know it sounds crazy but there most be somthing right??

    • http://weightlossandtraining.com Sam

      It will really come down to watching what you eat even more and adding more intensity to your workouts.

  • http://www.facebook.com/elias.riley Elias A Riley

    I am 30 years old and have been doing these for 3 months now. I have lost 35 lbs and am in great shape. I feel like the steps in these work really well @ 6 weeks. Thanks!

    • http://weightlossandtraining.com Sam

      That is absolutely awesome buddy! Glad to hear it is working so well for you :)

  • http://weightlossandtraining.com Sam

    These would be perfect workouts for that goal, so give it a go.