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Free Workout Routines – Men

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Written by Sam · Filed Under Exercises, Workouts & Training  810,470 views

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 sucessful 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!

Beginner – 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 – 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)

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

Recommended Article:
Top 10 Workout Supplements for Men

Advanced – 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 Builder Combo)
Whey Protein for Lean Muscle Production (Try: Cellucor Isopro Ultra-Lean)
BCAA’s for Muscle Recovery (Try: Scivation Xtend)
Thermogenic Fat Burner (Try: OxyElite Pro)
Creatine & NO2 for Maximum Power (Try: USPlabs Jacked)
Daily Multivitamins for Men (Try: Universal Animal Pak)

Related Posts:



Top Rated Supplement Combos By Weight Loss and Training Readers !

Comments

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  • http://weightlossandtraining.com Sam

    Hi Greg you should be switching your routine every 6 weeks so that is definitely not normal. I would also recommend looking in the workouts and training section of this for other workout ideas as I have many different styles some that are as intensive as 6 days a week.

  • http://weightlossandtraining.com Sam

    Hi Walter, no you can definitely do this but just be aware of how your body responds. You may find it makes you too sore or it cuts into your muscle mass, that is why I have it separate.

  • http://weightlossandtraining.com Sam

    HI Juan, you will need to have patience and start from the beginner workout and advance one level after 6 weeks. You can do it!

  • http://weightlossandtraining.com Sam

    Your body will tell you, but you should have at least one day completely off from the gym and you should be eating a lot of whey protein & glutamine to help with muscle recovery.

  • http://weightlossandtraining.com Sam

    Try my workout routine for women at home – http://weightlossandtraining.com/workoutroutine-forwomenathome but you will also need to add a good amount of cardio to help with fat burning. Here is my article on love handles – http://weightlossandtraining.com/eliminate-love-handles

  • http://weightlossandtraining.com Sam

    Hi Tyler, these are intended to take about 40 minutes so you have time to do a warm up, cool down and flexibility training to round it up to 60 minutes. But you can find more intense workouts in the workouts and training section – http://weightlossandtraining.com/category/workoutsandtraining

  • ds129

    I am going to start off with the beginner but I can’t do five solid pushups. Is there something you suggest to build that up?

    • http://weightlossandtraining.com Sam

      Absolutely! When you start to get shaky, put your knees on the floor and keep pushing through. This will help you build strength in your chest.

  • http://weightlossandtraining.com Sam

    For toning you may want to aim for 12-14 reps, but for adding muscle you will want to aim for 6-8 reps. For your final rep it should be almost impossible so you know how heavy to go.

  • http://weightlossandtraining.com Sam

    Hi Randy, thanks for the feedback. You bet you can definitely do as a circuit and have 1 min rest between sets.

  • http://weightlossandtraining.com Sam

    I would definitely suggest whey protein and multi vitamins to start, you can also check out the top 10 workout supplements for men – http://weightlossandtraining.com/workout-supplements-for-men-top10

  • http://weightlossandtraining.com Sam

    You should see results within 4-6 weeks.

  • http://weightlossandtraining.com Sam

    Hi Franco,start with the beginner workout and work your way up every 6 weeks. Working out two muscle groups in one day is a good plan.
    Haven’t heard of Bionic Edge, I would recommend looking at this list – Top 10 Workout Supplements for Men

  • Sergei

    So I just stumbled on this and think it might work. I’m a 36 year guy, about 5’6″ tall and 200 lbs. I carry the weight well but I would prefer to be 170 lbs. I have been almost completely sedentary for the past couple of years and drink 3-4 beers a night, more on weekends. I have now cut alcohol out of my diet M-Th and am eating well. If I stick to this workout, do you think I stand a chance of shedding some pounds?

    • http://weightlossandtraining.com Sam

      Absolutely Sergei! Sounds like you had a wake up call, so keep it up and don’t lose the motivation. It will happen.

  • http://weightlossandtraining.com Sam

    For sure, try this article for love handles – http://weightlossandtraining.com/eliminate-love-handles

    Some in the fitness industry swear by doing cardio in the morning and weights later at night, but I’ve found this to be quite hard on the body and nutritional supplementation really becomes integral to making sure you have all the required nutrients to recover.

  • http://weightlossandtraining.com Sam

    Hi Ant, looks pretty good, you may want to try back and biceps on one day and having legs on a day of its own.

  • http://weightlossandtraining.com Sam

    Hi Zach, try this workout for love handles – http://weightlossandtraining.com/eliminate-love-handles

  • http://weightlossandtraining.com Sam

    Hi Joe, you should expect to see a difference in about 6 weeks. I would highly suggest investing in a personal trainer if you fear that you are doing something wrong. You can also get a training buddy to give you feedback and watch closely in the mirror to make sure you are not swinging your body or using bad posture.

  • http://weightlossandtraining.com Sam
  • http://weightlossandtraining.com Sam

    Hi Justin, try this article for increasing muscle mass – http://weightlossandtraining.com/increase-muscle-size-essentials

  • KSI_TeXaS

    Hey,

    i just started working out a few weeks ago, would this workout maximize growth in my muscles? Cause i have heard a lot about muscle confusion and have no idea where to start off

    • http://weightlossandtraining.com Sam

      These workouts are a great place to start, you won’t have to worry about muscle confusion until about 6 weeks in, but that is when you move up to the next level in these workouts.

  • Royrogillio

    Hey Sam,
    My name is Roy im a 19 year old average kid trying to get ladies attention, but i am 6’4 i weigh 165 and last i check i have 8% body fat. but the only thing i really have that is noticeable are my arms, i have NO chest and i have to work on my traps and shoulders, would this workout get me built?? because i have always wanted to get bigger but i just didnt know how.

  • http://weightlossandtraining.com Sam

    You’ll find it’s best to do the hardest exercises at the beginning so you can push through. Here’s an article on mistakes to avoid – http://weightlossandtraining.com/top-5-workout-mistakes

  • http://weightlossandtraining.com Sam

    Hi Austin, why are you taking such a high calorie drink after you workout if your goal is to lose fat? Replace that with a lean protein source and half a banana and you will still supply your muscles with the essentails they need to grow.

  • http://weightlossandtraining.com Sam

    Hi Graham, you bet light cardio on your days off are a great idea.

    With natural supps, go for whey protein, Multi-vitamin, BCAA’s, Glutamine.
    http://weightlossandtraining.com/supps/naturalwhey
    http://weightlossandtraining.com/supps/optimumsupermulti
    http://weightlossandtraining.com/supps/xtend

  • http://weightlossandtraining.com Sam

    Good, always start out with the beginner level and move up every 6 weeks.

  • http://weightlossandtraining.com Sam

    Awesome Chris! Hold the plank for about 30 seconds. You will definitely want to increase your cardio as you advance, try and go for this ultimate treadmill routine – http://weightlossandtraining.com/treadmill-workout-ultimate-routine

  • http://weightlossandtraining.com Sam

    You are definitely on the young side to be training with weights, but you can for sure go through these exercises and just make sure to not go too heavy unless you are not concerned at all with your height growth.

  • http://weightlossandtraining.com Sam

    Looks good buddy, and yes 3 days of cardio a week is pretty good! Just be patient and stick with a healthy diet.

  • Paul

    Hi Sam I am new at this I have no diet and I have never taken supplements I work out once a week at gym but have no routine.
    I weight 195 lbs 5″6, can you help me out on the diet, the routine and the supplements tha I need to take in order to reach my goal 160 thanks I will appreciate all your help.

  • http://weightlossandtraining.com Sam

    You can go from Beginner to Intermediate to Advanced

  • http://weightlossandtraining.com Sam

    Not bad, you can also try my Push Pull Workout

  • Casey Crowhurst

    hi sam, im 16 years old, weigh 10 stone and i am 5 ft 9 .. im going on holiday june next year and want to be toned and preety muscler for when i go , with six pack so on. could you give me a routine to follow for the 7 months before i go please ? thankyou, casey .

    • http://weightlossandtraining.com Sam

      Hi Casey, you will need to add variety to keep your body guessing, but these three workouts will be a great way to get you there.

  • http://weightlossandtraining.com Sam

    You bet, the Statham workout will be good for you and you can add some medium to high intensity cardio after your weights (keep it intense enough to be under 15 mins).

  • http://weightlossandtraining.com Sam

    Hi Tyler, pretty much all the articles on my site are geared to help you with this goal so have a read through the tips category, you will find it extremely relevant and you may want to view the top 10 supplements for men article to boost your results.

  • Leslie Goertz

    Hey Sam, My name leslie, Im 270 pounds a mix of muscle and fat, I want to start working out a lot to gain more muscle. i get most of my workouts by Work and football but i want bigger biceps, and to lose my man boobs. got any ideas for me?

    • http://weightlossandtraining.com Sam

      Hi Leslie, you will you need to focus on one thing at a time. My suggestion would be to first focus on losing body fat for a good 6-8 weeks, then you can switch it up and focus on muscle gain again, and alternate these two until you get the desired results.

  • http://weightlossandtraining.com Sam

    Aim for 6-8 when you are wanting to put on muscle.

  • http://weightlossandtraining.com Sam

    Don’t focus on calories, it won’t tell you anything since everyone is so different. You’re going to have to experiment with eating more and seeing how your body adapts, but 3-4000 calories area will be sufficient for putting on muscle mass for most.

  • http://weightlossandtraining.com Sam

    Start off with my 5 day body transformation course and check out this workout – Beginners Workout for the New Year

  • http://weightlossandtraining.com Sam

    That really put a smile on my face, thanks for the great comment! I just sent you an email to see if we can use your testimonial for my new ebook!

  • Deford152

    Hi Sam,

    I just started doing the Shred fat and tone up.  I was wondering to you do this just as it states and take breaks after doing three sets, or is it done like a circuit?  I’m trying to lose weight, but also keep or start a build.

    • http://weightlossandtraining.com Sam

      Hey there, yes, this workout is intended to be done 3 sets in a row before moving to the next exercise. Circuit training can be a different variation which is also good as it allows you to burn more fat, but it won’t allow you to increase the weight in each exercise as this routine.

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