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)

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Author Profile

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


336 Comments

  1. hi this is Micheal again the 5’3 one, will doing more reps with lighter weight give me the same results

    Reply
    • Hi Mike, more reps with lighter weights will work better for toning & losing fat. Go heavy if you want to increase muscle mass & strength.

      Reply
      • what if you want to lose fat and build muscle mass at the same time?

        Reply
        • Really challenging to do that since your diet will have to be extremely strict. Try 6 weeks with one focus and then alternate for best results.

          Reply
  2. Hi im 18 i weigh 188 pounds i been lifting for about three months now and it seems im not getting as sore on my upper body my legs always kill but now my triceps or bis anymore any suggestions

    Reply
    • Hi Ryan, you really need to focus on adding more variation to your workout. Try switching it up and doing an entirely different workout, this one is pretty good – Channing Tatum Workout Routine

      Reply
  3. Sam,

    After workout my body is very tired especially the lower body. Shouldn,t I feel energetic and active? Why is that and what can I do to avoid this all day pain.

    Thanks

    Tariq

    Reply
  4. hello sam,
    a quick question is it better to do cardio before the workout or after the workout..

    Reply
    • Hi Ruben, it’s best to do your cardio after your weight training so you can keep your max strength to lift the weights.

      Reply
  5. Hi,am khaled,22,i used to go gym but i left out in middle.And again i started gynm 2 days back,cud u please tell me the daily routine and i want to gain wait,am weighing 50 kgs now,cud u please comment me.Thanks

    Reply
  6. Hi,
    Im interested in doing the Matt Damon workout, just wondering if it would be beneficial to some weights on the cardio and core day ?

    Thanks

    Reply
    • Hi Bes, it’s good idea to give your muscles some rest time on the cardio/core day as that is the time they recover and grow.

      Reply
  7. Hey Sam, I was just wondering if you could help with my situation? I’m 6 foot around 150 lbs so as you can assume I’m not very big or strong. If you could just suggest some starting weights for some of these exercises? I also don’t have the means to use equipment to do some exercises; so any alternative ways with free weights, a flat bench, and a bench press bench would be nice! I also have resistance bands…

    Reply
    • If you’re going for 10 reps, use a weight where the 9th rep is quite hard and the 10th one is almost impossible. :)

      Reply
  8. For starters let me say this is a great site. I’m more on the building side of this because I’m very lean as is but I still need to tone up. How many weeks in before I will start seeing noticeable results? You also said to alternate reps as to not plateau; would stopping alternate numbers of reps be a good way to stop gaining and keep what I gained?

    Sorry for all the questions. I’m new to any kind of serious exercise routine and I would prefer to avoid injuring myself by doing it right.

    • 3 sets Swiss ball squats (view image) The link to the image is dead.

    Reply
    • Thanks for the comment Samuel and the broken image, we have fixed that. You should notice results in about 4-5 weeks, and no you must always add variety at least every couple months to keep what you have gained or your body will adapt and you will see the results slowly fade away. Your body has an incredible ability to adapt so variety is always key.

      Try sticking to a couple months of building and then a couple months of toning & defining.

      Reply
  9. Hey Sam, I am 5’11 and weigh 150lbs. I wan to build lean mucsle. Which routine would be best for me?
    Thanks!

    Reply
    • Hi Troy, the Matthew McConaughey workout will be a great way for you start out and build lean muscle.

      Reply
  10. I’m a full time fireman and play hockey as well. I’ve been doing the Matt Damon workout, for the last 8 weeks or so, using 12 reps as my max. Now that it is into the hockey off season, what would you recommend doing? going up to 20 reps? Any advice would be appreciated.

    Reply
    • If I were your coach and wanted to improve your strength and agility then I would allow you to take 2 weeks here where you do some rest and relaxation. This is important in the off season to get you ready for the intense workouts which will be coming ahead.

      After 2 weeks where you are just getting some light cardio I would begin building up your routine in the gym. You definitely need to move up to the next level in your workouts and start focusing on the 8-10 reps max (which means heavier weights).

      After about 3-4 weeks I would increase the intensity even more and push you so that you are only doing about 6-8 reps. This will really help you increase your strength.

      A few weeks after that I would include high intensity interval training with you by doing sprints outside or even on the treadmill. We can include a focus on core strength by doing exercises like the ones in this article – http://weightlossandtraining.com/6-pack-abs-checklist.

      Reply
  11. Thanks for the great site! I was just wondering: on the beginner workout, is Tuesday supposed to be left blank like that?

    Reply
    • Thanks for catching that Stephen, it is supposed to say Off, I’ve added it back in now. Train hard and let us know how it comes along!

      Reply
  12. Hey Sam im 16 years old, 5,7″ 170. I was wondering if i should start the Beginner to lose weight and tone up, or go with Intermediate to lose weight fast and tone up faster?
    I really hope i can lose enough weight and tone up real good. If these aren’t good for me, can you send me one to my email or recommend me one from the site?

    Reply
    • Hi Walter, definitely start out with the beginner workout and build up from there, you will see results in the same time and allow your body to gradually adapt so you don’t get injured.

      Reply
  13. Hi Sam, I hope you’re well. I really need advice on what workout to stick with. The more I read the more confusing it gets as some people keep saying full body are better and some say split are better. Please give me your advice, (I worked out for 2 months and stopped about a month ago). I want to get back to training as soon as possible but please give me the best advice you can give. I am 6 feet, weigh 82 kg, body fat 22%….I realized while working out that my biceps grow rapidly…just some information. Thank you Sam!

    Reply
    • Hi Yaz, your questions are definitely valid because there are two different training styles to keep in mind. Generally if you are a beginner and mostly concerned about reducing body fat, a total body workout or circuit style workout is a pretty good idea at least 3 times a week. As you get more advanced and want to build more muscle mass then split training is a smarter plan because it allows specific body parts more time for rest and recovery.

      Reply
  14. hi i am 17 and do kickboxing so my cardio is great but i want to bulk up which workout is right for me and how long do i do it for before i change my workout

    Reply
    • Hi Andy, start from the beginner and build up gradually. Can you advance to the next level after 6 weeks, but the first workout will prep your body for the more advanced workouts ahead and prevent your chance of injury which can set you back much further.

      Reply
      • cheers

        Reply
  15. Sam,

    I am 31 years old, 6’1″ and weigh in at 250. Most of this weight is gut and I am really needing to get it off. I would be happy with shedding it all down to 200 and would love to get some feedback on which routine I should begin and some resources on diets. Thanks for the info.

    Reply
  16. i am 17 years old and im 5’11” im 145 pounds and i have barly any fat i want to build muscle and be very cut not bulcky just ripped. i hear so many different ways people work out and i just dont know witch one is right for me one was to do chest arms and shoulders one day then all back and legs the next and do that every other day with a little cardio each day for a warm up the other workout was monday – monday chest arms shoulders, tuesday – cardio, wednessday – back, thursday – cardio, friday – legs, sar/sun – rest with little or no cardio. whats right for me?

    Reply
    • Hi Alex, try the intermediate workout, having 2 days off is important to allow your muscles to recover and grow.

      Reply
  17. Hey Sam, thanks for the advice on the workout, but what type of meal plan should i use in order to get healthier, leaner, and lose weight faster?

    Reply
  18. Hi I am 150 pounds and 5’10. I am looking to build muscle, become more lean, and really work on my core at the same time. Do you suggest doing the beginner workout or do you have any suggestions of any other workout routine that would suit me?

    Reply
  19. Hi sam, I’m 5’9, 165lbs, and 13% body fat. I’m looking to gain weight and build muscle. I went from 145 to 165 since March 1st, 2010, so that’s good but I think most of it is going to my body fat. Which workout routine would you recommend the beginner or advance? Also on what day would I be able to fit my abs since I have been told abdominal exercises help decrease your body fat and tone your abs. – Thanks, Tony

    Reply
  20. hi sam
    i am a fresmen in high school and am trying to get in shape for football season. i am involved in a summer workout program but it is only from 8am to 10am and after that i go home and try to workout but i dont have the money for a gym membership or any free weights or other kinds of workout equipment. do you have any sugestions to help me burn some of the bodyfat i have. i have built up some muscle but there is still some body fat the i need to get rid of before i feel that i am ready for football season

    Reply
  21. Sam,

    Two questions:
    1 – What is lean muscle
    2 – How to build lean muscle

    Thanks

    Tariq

    Reply
  22. Hi Sam, thanks for the info. When doing the work outs, should I finish one exercise before starting the other or should I rotate from one to another? How much time in between sets?

    Thanks
    Eric

    Reply
    • Finish one exercise before going to other. 1 minute max between sets if you want to keep your body from cooling off.

      Reply
  23. high i am 17 yrs old 5-10 and 356 pounds i wanna lose 50 pounds to get back in football shape what workout should i do

    Reply
    • Start from the beginning and move up a level every 6 weeks.

      Reply
  24. Hi Sam
    I had a question about the beginner 3 times a week workout? The Matthew McConaughey body type? The gym that I go to doesn’t have a rope pushdown machine. Could you suggest an alternative to that?

    Thanks

    Reply
    • You can do the same exercise with a pulley or a easy bar, just make sure you have a slow controlled movement with your elbows in.

      Reply
  25. hey sam
    im 15 and i weigh 130 pounds. i have been working out at home for about a year and i recently joined a gym a few months ago. i bought a thing of whey protein. could you tell me when and how i should use the whey protein?

    Reply
  26. hey sam i am 6ft 1inch. and weigh 210 pounds.i have been working out for the last 2 to 3 months….so far i have been using weights of 5 pounds for my bicep curl (alternate dumbbell & hammer curl)…i do 4 sets of 16 reps…should i start adding more weights with current weights or should i wait for more 2 to 3 months???

    Reply
    • Hi Sami, you should definitely be increasing the weights at this stage!

      Reply
  27. Is it bad to go straight into the intermediate workout?

    Reply
    • Not if you have been working out for the past few weeks. It’s a good idea to start from the beginner otherwise so you get your muscles ready for some of the more advanced exercises.

      Reply
  28. Ok, just one more question, on the Matt Damon workout routine you give thursday off, but would it be ok to move friday to thursday and saturday to friday to give the weekend off?

    Reply
    • You can definitely try that, but it is usually a good idea to have a day rest in between your training since it really gives your muscles more recovery time which is essential in growth and strength. Try alternating it every week to hit best of both worlds!

      Reply
  29. hey Sam,
    can you notify me about the workout routine am following for bicep is adequate or not ??

    # 3 sets of barbell curl

    # 4 sets of Dumbbell curl

    # 4 sets of concentration curl

    i follow this routine 4 days a week….

    Reply
    • Hi Sami, that looks pretty decent, but I would replace the concentration curl with another exercise as I’ve found it to not be that effective. Also 4 days a week is too much for such a small muscle. Go for 2 times a week and increase your weights so you are pretty sore the next day or two. Pullups are awesome for biceps since they place stress all along your arms and include your lats as well.

      Reply
  30. hey sam,
    i am pretty much concerned about my arm fat.i need to lose it,otherwise i am not getting a ripped arm.man please let me know what will be the effective exercises to get rid of it??

    Reply
  31. i want a beach body sam , i am 17 years old 6 feet and weigh currently 120 lbs. i have a bit of stomach fat but i want to get abs and a big chest. u know , a beaxh body.what should i do? what kind of excersises.

    Reply
  32. Sam, first of all I would like to tell you that you have made a truly great and helpful site. I am 19 years old and 320lbs or so. I’ve been overweight most of my life and been on more diets and exercise routines throughout my life than I care to count. I plan to start the Matthew McConaughey routine tomorrow, and wanted to know what kind of diet you recommend to boost the weight loss? Also, I have most of the equipment for the exercises readily available to me around my house, is there any alternatives or innovative ways to do the inclined dumbbell press and seated calf raises?

    Reply
  33. What’s the difference between building muscle and toning??

    Reply
    • When building muscle you are usually in a weight gain phase in which the definition in your muscles is not the focus, but when toning you are going for lighter weights and greater reps to increase definition and lean out.

      Reply
  34. hi Sam,
    i am 17 years old, and i have been working out about 2 times a week, on and off, for the last year or so. I would like to start taking it more seriously and working out more often, probably around 4 times a week or so. I was just wondering if you could please direct me to a suitable workout plan. My main goal is to increase muscle mass and get jacked!

    thanks in advance for all your help

    Reply
    • Try these workout plans and advance to the next level every 6 weeks. Once you’ve done the advanced try going through the workouts and training section of the site for other workout plans, you might find the channing tatum workout to be a pretty god one – http://weightlossandtraining.com/channingtatum-workoutroutine

      Reply
  35. Hey, I’m 21, between 5’8 and 5’10 and 210 lbs and i have been trying to loose weight for the last couple years without much success. Most of the weight i want to get rid of is in my stomach area. I have trouble doing cardio exercises because if i use an exercise bike, it doesn’t feel like i am doing anything, but if i try using a tread mill i can only go for about 5 min before i have to quit because my legs cramp up bad. I was wondering if you could suggest which exercises would be best for helping me loose weight and whether i should try gaining muscle before trying to loose weight or lose weight before gaining muscle.
    Thanks

    Reply
    • Hi Osiris, keep the treadmill going and just try adding a minute each time. Good idea to lose weight before gaining muscle in your case so play around with all the cardio equipment available to you. If your legs cramp on the treadmill after 5 mins, switch to the elliptical, then switch to the bike after that if it happens again. Good luck and never give up!

      Reply
      • try working your legs a little more, i had the same problem when i first began on the treadmill, i would constantly get shin splints. The more you work your legs the less they will fatigue as you progress. Good luck and continue on

        Reply
  36. Hi Sam,

    I’m 15 years old and I want to know a daily/weekly routine that I can perform to lose weight and gain some muscle, but not too much muscle since my body is still developing. Can you help me?

    Reply
    • Try the beginner workout on this page it will be a great start for you and just make sure you go don’t go too heavy as that may stunt growth.

      Reply
  37. Hi,

    I have followed a similar workout in the past to the ‘beginner-shed fat and tone up’. It worked well for about 2 months and then I really struggled to make further improvements. I think this was because I was doing 3 sets of the same number of reps each time (3 sets of 8 reps) which you call ‘plateauing’. I noticed that you advised to mix up your reps every 4-6 weeks to prevent this. What does this actually mean? I’m currently focusing on putting on more size so am aiming for 3 sets of 10 reps per exercise. After 4-6 weeks should I consider changing to more or less reps?

    Thanks.

    Reply
    • Hi Adam, you got it. Try doing about 6 weeks of heavier weights and lower reps (around 8), on the following 6 week session go for lighter weights and higher reps – around 10-12.

      Reply
  38. Hi sam

    I train 4 times a week and i use a pre and post workout, i feel like ive hit a wall with my current program, any ideas on how i can break the wall???

    Reply
    • Switch the heaviness of your weights, if you are going heavy right now with low reps for instance then switch to lighter weights but higher reps.

      Reply
  39. How long should you do each of this work out before you switch?

    Reply
    • Approximately 6-8 weeks is a good time to follow a specific workout.

      Reply
  40. hey sam i was thinking to take some supplements to lose my fat.( at present am weighing in 96 kg which is pretty high according to my height 6 feet.), ….but i am a bit confused which one to select because i am vigilant about the side effects of using supplements. It would be great if you could suggest me some which doesn’t have any side effect and which will also enable me to shed some kilos.

    Reply
    • Try whey protein, creatine and glutamine to start, these are all natural and highly effective.

      Reply
  41. question on the build for bulk routine, should i be lifting a constant weight in each exercise, or do like i have been with increasing weight?

    Reply
    • You should definitely be increasing weight as much as you can.

      Reply
  42. Hello, I have started the beginner work out and on week 5. Should I do another 5 weeks of the beginner work out and add weight/decrease reps. Or try the intermediate?

    Reply
    • Go for another week and then try the intermediate, but adding variation to this current workout will provide some good benefits too especially if you haven’t been exercise much at all before this.

      Reply
  43. Hey Sam,

    I wanted to know some information as I don’t know too much about weight lifting and diets. I used to work out steadily, but didn’t know that if you work out a muscle day after day that can be harmful and things like that. What would be a good regimen to start off with when it comes to a balanced diet. Any suggestions for breakfast, lunch and dinner? And any information on if i should start having protein shakes instead? Or other nutritional items. Let me know. Thanks.

    Reply
  44. I am about to turn 50;I have been workng out doing the same routine for several years now and I can’t seem to lose any weight or put on any more muscle. I eat a proper diet and still I am stuck at 183 lbs. Can you offer any advise that would help me jusmp start this body of mine? I am not on any medications I take vitamins daily, I have a beer about twice a week with a cigar. Please help me.

    Reply
    • First off you really should cut down on the beer and cigars, they will simply kill all your efforts. Second you really need to switch up your workouts every 6-8 weeks or you will plateau no matter how old you are. Have you tried these workouts?

      Reply
  45. Hey Sam..It looks like you really know what your doing.

    I’m 5″8, 200 pounds, alot of belly fat. My body style is very unusual. I have shorter arms and legs but my body is very long. I used to be very toned, played alot of sports but let my self go over the past 2 years because of school. I should start with the beginner routine obvously, but should I be doing anything different due to my situation. Diet,different routine maybe? Plz answer in detail if you can.

    Reply
    • Hi Jason, thanks for the comment. You’ll want to really monitor your diet as closely as possible and also work up your routine so that you are going high repetitions with little rest between sets. Good luck and let us know how it goes!

      Reply
  46. Hey Sam,

    Im at 245lbs n 5’10. Im goin to start on the beginner starting tommorow. My question is, can I add another cardio and core day or two? I was planning on going 6 days a week and doing cardio on the days I did’nt do weights at least until I can get rid of about 25-30 lbs.

    Reply
    • Absolutely, just make sure you are giving your body a break at least once a week.

      Reply
  47. Hey Sam I like the routines you’ve put in im sure they will help,anywayz I have one question.I’ve been losing some weight pretty fast in the last couple of weeks (like 25kgs ) im 195cm tall weighting 83 kgs now but I could not remove the fat around the hips and its really annoying.So can you like tell me some excercises that can help me remove the fat from the hips i would be very thankful cuz they are really annoying.Tnx.:)

    Reply
  48. Hey Sam I have just finished P90x home fitness and i am looking to add some size instead of just being cut. I’ve started your Advanced – Build Bulk and Strength program but it just feels like im not doing enough the workouts only take me around a half hour when taking, 20 seconds in between each set and im doing 3 sets of eight is there anything you can recommend me to do or should i just keep these workouts at a half hour each?

    Reply
  49. Hey sam
    I really like the workouts but I have a question. I am a college student and would really like to slim down but most of the diets I see require eating around 5 meals a day. What do you suggest what help be a good diet to go with when time really only allows two meals a day for me?

    Reply
    • Wow, I would definitely suggest you aim for at the minimum of 3 meals a day. For the rest have whey protein powder handy so you can mix it with milk or water to make a very powerful high protein snack!

      Reply
  50. What is the beginners workout routine for Saturday and Sunday? Thanks in advance.

    Reply
    • Hi Paul, Saturday and Sunday are rest days, good idea to do some light cardio or house work on these days to keep your body burning calories.

      Reply
  51. hey im onto day two of the beginners routine how long should you do the plank for on each set, and does you do one set of the plank then go onto the other or do you do one planke a rest then another two hope you can answer my question. :)

    Reply
    • Hi Jack, try and build up to holding the plank for 30 seconds. You do one and rest, should rest about 30-60 seconds between sets.

      Reply
  52. Hi Sam I just finished 6 weeks of the Matt Damon…I did the suggested sets but higher reps (14) and lower weights. Do you suggest I do the Matt Damon work out again for another 6 weeks and do lower reps, higher weight? or should I try the Jason Statham workout…PLEASE help. When you say switch every 5/6 weeks do you mean rep/weights or equipment because both intermediate and advanced are very similar.

    Reply
    • You can definitely do the same workout with lower reps and higher weight that is a great variation or if you’re getting bored of that you can switch to the Jason Statham workout and then switch back to Matt’s and then do the lower reps higher weights.

      Reply
  53. Hi SamI am starting the beginners routine and I was wondering what foods I should eat, could you tell me some foods, drinks and snacks that are good for you?

    Reply
  54. Thanks for the tips Sam. One more thing I ususally take Iso-pure protein after I work out. zero carbs. I think I need to switch that since I’ve been taking that for like a year now and dont think it gives me any results. Do you recommend a protein that would help put on a little size but not the puffy look?

    Reply
  55. hi Sam
    will you see results in one month with the beginner workout

    Reply
    • Hi George, yes you should start seeing results by the 4-6 weeks area.

      Reply
  56. Hi sam,
    I’m 22, 6’8″, 256lbs. I signed up for Gold’s Gym about a week & a half ago. I went 6 days last week. Mon & Tues I did 40 mins of cardio with 5 min cool down (keeping my heart rate between 158 & 164) followed by a 45min-1hour upper body work out. Wed I did only cardio (although I’m going to do it all today). Thurs, Fri & Saturday I did what I did on Mon & Tues.
    I am currently trying to lose weight & build muscle at the same time. I eat 5-6 times a day (2-3 consisting of V-8 or protein shakes). I am a vegetarian, so it is nearly impossible to get the recommended 1gram of protein per 1lb of body weight, but I try to get a good amount. My weight training consists of 3-5 reps with around 7-10 sets, high weight. I do have a day or two where I do lighter weight training, depending on how my muscles are feeling. Although I never really get that sore, especially in my chest or biceps.
    Is there anything you would recommend I change? if so, could you give me a reasoning.

    Reply
    • Hi Jake, you definitely will need to increase your intensity so that you feel completely exhausted by the end of your workout. You should also be feeling sore since the tears in the muscle is what causes them to rebuild and get stronger allowing you to increase your intensity in each workout. Keep up the great work!

      Reply
  57. Hey Sam, I am 16 years old at 5’11 and 200-205 pounds. I have a very broad build with pretty good upper strength. I was wondering what build you recommend to start off with, and should I be aiming for high weights with low reps, or vice versa. I am really looking for a build with cuts, but more so with muscle performance. What would you recommend with?

    Thanks in Advance!

    Reply
    • Hi JP, definitely start with lower weights and higher reps.

      Reply
  58. Thanks for the info:

    In a weight loss mode, is it better to do lower weight/higher reps with shorter breaks to lose weight…or higher weight/lower reps keeping short rest times?

    As a measuring tool, I’ve dropped 50-60 pounds in 12 months…Going from 261 to 201…but at any given time my weight goes up 5-10 pounds then down 6-12 pounds…losing about 5 pounds per month. My goal is to get to or around 180, depending on my body fat, which I will start to measure once I break through the 200 pound milestone.

    I’ve been focused on higher weight to increase strength and thought that I would lose weight at the same time, but it appears to be going slow…what’s the difference in terms of weight loss pace between high weight resistance and low weight/high rep resistance training?

    Reply
  59. Hi Sam, how do you suggest to do the reps in the intermediate workout? Should I concentrate on negatives or just do a normal rep? For example, with bench press should I do 1 second down and 1 second up or 3 seconds down and 1 second up. Thanks.

    Reply
    • Go for 3 seconds down and up!

      Reply
  60. Hey Sam,
    I’m excited to start your work out but before i do i have a question i would really like to have answered so i can work it into the work out.
    I’m 206lbs and 5′ 9″ and i’ve been losing weight but one thing that doesn’t seem to be changing is my sides. I have some extra fat on my sides like love handles and i really have been looking for a good work out. What can you suggest for losing weight in that area?
    Early thanks for your reply and i’m hoping this works out great!

    Reply
  61. hi sam
    i got a question when u mean mix your reps. Do u mean go back and forward from 12-14.

    Reply
    • That is right, but more like 8 reps compared to 14.

      Reply
  62. Hi Sam,
    I think its cool that you reply to people. Thats a very nice thing and motivates ppl.
    Anyway I’m about 5’9 70kg, most muscle mass on my legs as I cycle loads.
    Apart from that I’ve got a weird body, thin arms, chest shoulders but my belly gets big quickly. I want to start your beginner routines, ow many reps should i do of each? i really want to bulk my arms and chest shoulders for looks and strength so do u think this is the right program for me?

    Reply
    • Thanks for the comment! If you’re a beginner you may want to start out with a goal of 10-12 repetitions at first so that you begin to build muscle and strengthen your tendons/joints. After about 6 weeks you can reduce the repetitions to about 8 and go heavier so you can start to really start to bulk up. Keep me updated with your progress!

      Reply
  63. Hi Sam!

    I am 13. I weigh 120 Pounds and I’m 5’6. I’ve been doing the Jason Statham workout for a week. I do 3 sets of 12 Reps. with Pretty high weight (for me)

    What I’m wondering is, should I lower the weight and add reps or the other way around.

    Also, when should I start seeing results?

    Thanks again =D

    Reply
    • Hi Josh, thanks for the comment…I have to say you are quite young to be weight training, it’s generally a good idea not to start until you are at least 15/16 since it can interfere with height development. If you’re not worried about that you can start to increase weights and lower the reps and it will probably take you about 6 weeks to see some results.

      Reply
  64. Hey Sam,
    How long will it take to start seeing results(leener and tone). I just feel like I’m not accomplishing much if i just go to the gym and do a 4-5 workout circut(30-45mins). should i be adding more? Should i take anything prior to working out to help increasing results.

    Reply
  65. Hi there Sam! hej nice workout routines i have been doing the advance for 1 month now maybe a little bit more anyways, i have added some more exercise besides the once u have there, i do like 6 different exercise everyday, and yesterday i started with a protein shake so just wanted to thank you because thanks to you Im starting to get some little little results jeje so i loved because the girls are loving it =D. Im 23 and i wight 70 Kg so it feels great, thanks again for sharing this workouts, take care now Im off to the gym, is Arms today, bye

    Reply
    • Awesome Alessandro, thanks for the great feedback! :)

      Reply
  66. Hi,

    I’m 20 years old and weigh around 152 pounds. What gym routine would you recommend me as im doing modelling work? I just need to add muscle definition and tone as opposed to becoming significantly “bigger.”

    Any thoughts?

    Reply
  67. Hi Sam,

    Im looking to lose weight but gain in strength, stamina and agility as I play football (soccer). I play 2 games (90mins full pitch, 45mins half pitch) and train once a week.

    What regime would you suggest and how long until I will see results?

    Im 6″2 and about 220 pounds

    Cheers, Al

    Reply
    • Hi Al, you can start from the intermediate program and then switch to the advanced after 6 weeks which is just about when you should be seeing some great results.

      Reply
  68. hey how u doing sam! well my name is irving im about 5’7 and weight 219 my wife considers me chunky but i think im a bit fat my weight is supposed to be 150 i want to loose weight but get lean at the same time i recently joined a gym and i was wondering what routine would work for me??

    Reply
    • Start with the beginner and advance levels every 6 weeks.

      Reply
  69. Hello Sam,

    I was Wondering what workout you would suggest for me.
    Im about to turn 17 in a couple months, im 6foot and weigh 145lb.
    I Have a swimmers body (Skinny, braod shoulders, good chest and arms)
    id like to work on thickening my legs and a regimen for strength and enderence because i am a freestyle swimmer(:

    Reply
  70. Hey Sam,

    My name is Danny, i’m 17 years old, weigh about 170 and 5’11 in height. I started the advanced workout routine on monday and have been going at it everyday since. I didn’t wanna do the beginner or intermediate cause i figured i definitely have enough time to hit the gym monday-saturday now since my swim season is over. And I wanted to ask you if the advanced is a good routine for me to be following, since i’m looking to gain muscle and lose a little extra body fat I still have (mostly around the midsection). I’m at 12 percent body fat percentage and looking to get down to about 8%

    Thanks man.

    Reply
    • Definitely Danny! Keep me posted on your progress!

      Reply
  71. Can I combine days on the Matt Damon workout, like do Tues. and Wed. in one day?

    Reply
    • You can, but a good idea to keep it separate to allow your body to recover.

      Reply
  72. hey sam,

    i just started doing the Matthew McConaughey work out last monday and before i started i was at weighing 236. Today i weighed myself a week and a day later after eating right and staying on plan and im now at 240? im trying to lose weight so should i stop lifting and just do cardio or is this temporary?
    Thanks
    Alex

    Reply
    • What is your diet plan like? Are you eating smaller meals but more frequently? Also remember that muscle weighs more than fat so in all honesty I wouldn’t pay attention to your weight, over a months time you will really begin to see the results.

      Reply
    • Something i have found out about small weight gains like that is that it can be related to salt intake. The more your salt intake is the more water is retained in your system. I know it sounds funny because salt dehydrates you , but, that is what i’ve read on several site and 2 books as well.

      Reply
  73. Hi Sam,
    I’m 6’1 and at my highest I was 295. I am now down to 230-235, and feel that I have hit a wall with losing more weight. Mostly, i have focused on cardio with a little bit of weight training that I felt comfortable doing.
    I feel ready to have more weight training and want to get the weight loss going again. I feel the beginner set is too little time at the gym for what i’m used to, and don’t want to set my motivation back from what i’m used to. My focus is still losing weight, and not sure if the intermediate/advanced which says “Build Bulk/Strength” is the right way to go.
    Should I just add more cardio to the intermediate/advanced routines to get the weight loss going again?

    Reply
  74. Hi There.

    Some Advice Please Is It Better To Do My Treadmill Workout Just Before My Weights Workout Or Straight Afterwards.

    Thanks

    Reply
    • Definitely aftewards as you want to have max strength for your weight training.

      Reply
  75. hello

    if i do beginner shed fat routine can i change the days around?

    Reply
    • Definitely, the order doesn’t matter!

      Reply
  76. hi sam, im pete im currently doing your intermediate workout and i need some help on the diet part of it. In the morning i have 2 boiled eggs, protein shake and cereal. i then have another protein shake after workout, a tin of tuna later in the day, a handfull of nuts later, then some kind of meat dinner i.e. chicken or beef. Is this too much or too litle? thanks

    Reply
  77. HI Sam,

    I am just getting back into weight training and could use some help. I haven’t really worked out since High school 24 years ago. I’m 42yo, weigh about 330lbs. I would like to focus on losing weight and then toning up. I am able to workout on Monday-Thursday due to my current schedule. I just joined Bally’s fitness so I have access to cardio(Bikes,treadmills,elipticals etc.), freeweights, machine weights, and a # of other things. I’m getting married in July and would like to get some of this gut off that I have put on.

    Thank you,

    Gary

    Reply
  78. hey sam,
    Im just about to turn 16. I have a fairly athletic body. I play basketball, but i cant seem to put muscle on and lose fat like some other guys i play with. I have access to a pretty good range of weight for all kinds of lifts, I just have to run at the track though. Is there a good workout program for me. I can be in there mon- fri.

    Reply
  79. Hi Sam,

    I started college back in september and they have a gym, and as a student I can use it for free. I am 20 years old and a bit on the skinny side. I am 6′ 1″ and weigh 150 pounds. I would like to put on some weight, as well as build muscle. What do you reccomend for me to acheive my goal?

    Thanks,
    Joshua

    Reply
  80. I have a few questions about the beginner workout plan. Would it be wise to do 20-30min of cardio everyday on top of the beginner workout? Also, i dont have any access to dumbbells. I live in an apartment with a gym downstairs with out of those workout machines where you can do 24+ different activities with. Could I substitute the dumbbell workouts with that and still get the same results over time? The last question is, with dumbbells you work each limb individually. with this machine i have to use two arms to do that work out, ex. bicep curl, i have to use both arms at the same time instead of each arm alone. Does that still work the same way?

    Reply
    • Sure you can do some cardio after your weight training. The machine will be an ok substitute but will definitely not give you the same results as free weights. Using both arms also works differently, I like to have the variety of both to keep your muscles guessing, but free weights (dumbbells) are better because they help you strengthen any imbalances.

      Reply
  81. Hey,
    I just started the begginer workout a week ago. i added in another cardio and core on saturday b/c i didnt like having two days off in a row. I’m 15 and most of all i want to lose fat and build muscle, but not necessarily get really big, more thin and cut. I weigh 125 lbs, so I’m not fat, but I’m not buff either. I was wondering if these workouts are suitable for me and if i will see improvements?. Also, my diet doesn’t consist of fruits, but i do have lots of vegetables, dairy products and protein, and i take a vitamin pill daily to make up, is that good enough? I’d really appreciate your help.

    Reply
    • Hi Blaine, this sounds pretty decent but I would add some fruit early in your day since the vitamins, fiber and other nutrients you get from fruit is quite powerful. Watch your protein diet and add more if you notice that you want to get more muscle mass.

      Reply
  82. Hey Sam….I have a question about the plank exercise. I just started the beginner workout…..and I just wanted to know how many reps I should do for this exercise, and how long I should hold the plank each rep?

    Thanks!

    Reply
    • Go for 3 sets and try holding it for 30 seconds each set.

      Reply
  83. Hey im about to be 17 and i weigh around 160, i wanted to know how heavy should the weights be because im doing the Matthew McConaughey routine hope you can reply to this, thanks.

    Reply
    • Hi Mitchell, you know you are using the right weight when for instance you are aiming for 10 reps and the last rep is almost impossible to complete.

      Reply
  84. Sam, okay so i’m 26 years old, 6’2 and weigh in at about 210lbs. I’ve been following the advanced workout plan for about 2 weeks now and i’m ready for some supplements. I see the recommendations on this page but need a little help. I only really have the majority of my “body fat” in my belly area, and a little in my chest. While I want to lose this I also want to build some muscle but not too much as I do already have a nice size structure to me. Do i go with the men’s muscle builder stack or the fat loss stack, or is there some mixture you can recommend?

    Reply
    • Awesome Jason! go for the muscle builder stack as it doesn’t contain anything that will be too intensive. If you notice you are getting to bulky all you have to do is add about 10mins cardio at the end of each session or increase your repetitions to 12-14.

      Reply
  85. Hi. I’m a 49 yr old male. have been weight training now for 9 mos. i weigh in at 210 and was at 230. I seem to not be losing anymore weight but my clothes are falling of my butt and my shirts are way too big around the middle.
    i have been using a trainer 2 days one on my own. he has only written me 2 programs in the 9 mos. is that normal? should I be switching it up more? his work outs are very similar to yours. I’m just kind of bored doing the same 3 work outs every week.
    any suggestions?
    Greg

    Reply
    • 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.

      Reply
  86. Hi Sam could I move the cardio and core day to a day with another workout?? On the advanced workout, or is that going to be too much stress and too much rest time to see great results??

    Reply
    • 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.

      Reply
  87. hi sam,
    im 18 years old and weight about 161 lbs, im 5.9 ft tall and i want to gain mucle and get bigger. I’m getting used to training but i want you to help me with a workout that would help me to accomplish my goals.

    Reply
    • 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!

      Reply
  88. Hello,
    I tore my ACL and had reconstruction surgery (along with MCL and meniscus) about 8 months ago. I’ve turned into somewhat of a gym rat since, focussing mainly on cardio and legs. I haven’t adopted any kind of routine yet but I go to the gym every day (as it helps with the unemployed blues). Question: If i go with a split routine that allows for a couple days off a week, can I still do cardio on those days off from lifting? Or is rest absolutely mandatory? I’m thinking about the MattDamon Routine (with a little treadmill each day for my knee and 30 min cardio on days off). Thanks for your time.

    Reply
    • 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.

      Reply
  89. hi sam i am a 5’11 240 lb with a fat stomach and love handles . women say im sexy but i dont see it . and my legs are skinny too . i have a pull up bar in my room and some 12lb dumbells i was wondering if u can give me some tips couse i really just want 2 get rid of thease love handles and tone up please help . i want 2 look good and be healthy be for the summer . hit me back Brad !!!!!!!!!!!!!!!!!!!!!!

    Reply
  90. Hey Sam,
    I was wondering how long these work outs are estimated to take? They look like the programs look great due to muscle confusion and you will not plateau as quickly. But do you recommend me adding a few more workouts into the days just because it does not seem like too many exercises.

    Thanks man,
    Tyler

    Reply
  91. 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?

    Reply
    • 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.

      Reply
  92. im currently 6’2 about 225lbs (104 kg) . im going to try the mathew mch. look today but i dont know how much weight to start out using on each rep or set!!! im tryin to tone and muscualr…any advice

    Reply
    • 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.

      Reply
  93. Really enjoy your site. Wondering if the intermediate workout could be done as a circuit and also i’m wondering if about 1 minute between sets sounds about right.Thanks.

    Randy

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

      Reply
  94. Hey Sam,
    I’m getting ready to start the beginner phase and I was wondering if I should use any supplements? I want to bulk up but get rid of my belly fat too..Let me know whats up.Thanks

    Reply
  95. Hey Sam,
    i am 5.9, 130 lb and i am trying to gain weight and build muscle. I was looking at the workout that you posted but im not sure which one to choose. Is it better to work out every day a different muscle or should i just combine it such as monday-chest and shoulders tuesday-bic and tri, wed-swim, thur-back and abs, friday-shoulders and chest, sat-bic and tri, sunday-swim ?
    Also im taking BIONIC EDGE™ MASS BUILDER, Organic protein bars, FIsh oils, and organic life vitamins.Are those good?

    PS: i have a VERY fast metabolism, i can eat all day and not get fat.

    Thank you
    Franco

    Reply
    • 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

      Reply
  96. Hi my name is Justin im 19, 5’11 and weight 165 lbs. I have been going to the gym at least 3 days a week for over a year but I just dont seem to be getting the results I want, I wanna just have the bulkier look, I have a good amount of muscle but you really cant tell until I flex. I am thinking of starting your intermediate work out in hopes that it will give me more of the results i want. Is there any type of diet that you recommend with either the beginner or intermediate workout plan, I would really appreciate your feedback.

    Reply
  97. Hey my name is Matt and I really want a workout plan to make me stronger, bigger and increase my stamina. also I know a big part is diet. can you give me a good meal plan for a week? i can eat and drink anything but pork items. thank you so much.

    Reply
  98. hey sam, i was just wondering how soon will you be able to see results?

    Reply
    • You should see results within 4-6 weeks.

      Reply
  99. i have a couple questions… when will you start feeling and seeing a difference? and how do you know if your doing this routine properly and your not doing somthing wrong? – joe

    Reply
    • 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.

      Reply
  100. when it comes to these 3 different workouts what is the time difference to when you take it up a notch and switch plans ?

    Reply
  101. Hey Sam,
    I am 21 years old and I weigh 240. I started working out in August and have gone from 280 to 240 but right now I have just plateaued and was just doing cardio 5 times a day and not eating healthy. I am about to start dieting and start your workout routine and I am looking to lose about 40 more pounds. I am used to going to the gym everyday and working out and I was wondering if you would recommend me doing cardio on tuesdays and thursdays instead of resting for the beginner workout or if you think I should rest on those days.

    Reply
  102. Hey Sam im zach i was wondering how would i trim love handles cuz i absolutly hate them and what would be a great workout for doing that?

    Reply
  103. I have a question about my work out. i have been working out for a few years now and i can never find a good routine. can you help me or give me some tips if this is a good work out routine. you can change anything up you want. these work outs usually last about an hour and half to two hours.

    Monday: chest and triceps
    Tuesday: rest
    Wednesday: legs, back, and abs
    Thursday: shoulders and biceps
    Friday and Sat: rest
    Sunday: legs, back, and abs

    thanks,
    Ant

    Reply
    • 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.

      Reply
  104. Hi Sam,

    Ive found your site extremely usefull and im sure many appreciate what you have done. Ive been doing the Intermediate workout and was wondering if you could recomend some more ab excercises especially for the love handle area? I also have been trying to go the gym twice a day I usually do lifting in the morning around 10:30 but i am up at 8, and go back and do the eliptical machine around 430, i was wondering if theres any difference or benifit to flipping around the weight lifting with running or even going earlier and later?

    Reply
    • 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.

      Reply
  105. 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?

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

      Reply
  106. 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

    Reply
    • 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.

      Reply
  107. 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.

    Reply
  108. hey i am 22 years 6’3 190 lbs and i want to gain about 10 lbs of muscle an get ripped i was wondering how could i do this by summertime?

    Reply
    • Follow these routines and advance a level every 6 weeks!

      Reply
  109. HI i am an athlete and i want to try build up a bit get some power in me. can you recomend a workout plan that will help this and mainly stomach muscles.

    Reply
    • Hi Daniel, check out the workouts and training section, there are quite a few workouts in there that will really help you reach these specific goals.

      Reply
  110. Should I try the “Advanced Muscle Builder Combo”(wrong link btw) by itself or in addition to the other supplements listed under recommendation?

    Reply
    • Hi Bake, thanks for brining that link to my attention, I fixed that. Definitely a great combo to try out on their own first before adding any others.

      Reply
  111. I have a question regarding the order to do the workouts listed. I am new to this, and have been doing the beginner workout and mixing in some of the intermediate workouts. Are these listed in the order you should do them? Is any one order better than the other? Can you give me some do’s and don’ts?

    Thanks,
    Bob

    Reply
  112. Hey sam,
    I am 18 years old. I stand 5 feet 8 inches and weight 155 lbs. I have been lifting weights for about 2 and a half months now, and i always watch what i eat. As of right now i am only seeing results in my muscles, but nothing on my fat. But Im also taking a 280 calorie drink after every workout.

    Reply
    • 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.

      Reply
    • Try mixing up your routine and decreasing your calorie intake by 300 calories a day.  Or maybe you can try and split your 280 calorie drink,  drink half before your workout and the rest after.

      Reply
  113.  Hi Sam,

    I just completed a 9 week program of running with pushups, crunches and pullups. I’ve added some decent strength and dropped about 10 pounds, if not more, due to addition of muscle. I like the 1st workout because at 40 I am no longer looking for bulk, but rather a lean body with decent strength. How long should the plank position be held for each set? I’ve worked up to 5 mile runs at better than 10 minute miles so will this program be enough cardio? 10 minutes of interval training on a treadmill seems like it’ll be a breeze – too easy even. Thoughts?

    Thanks!
    Chris

    Reply
  114.  Hi Sam, i am wondering if these exercises can be done by a 14 year old? I am trying to build lean muscle but am not entirely sure how.
    Thank You

    Reply
    • 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.

      Reply
  115. hi sam 
    I am 34 yrs old, 5-7 height & weight 220 lbs(overweight 66 lbs) I want to lose a lot of weight around 10yrs ago I used to to a lot of heavy exercises so my body is muscular (anyone who guess my weight would say 175lbs, so which level & exercises you think is good me, my goal is to loose a lot of fat especially belly & chest & make the whole body toned.

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

      Reply
  116. Hi Sam!
    Thank you so much for doing this, I’m glad I finally found something that has what days to work out, what exercises to do, and information about supplements! I am going to start thr beginner workout today, and I was wondering, can I do some light cardio on the days off? It kills me to not do anything… Also, are supplements safe? I am a teenager, and I don’t want to put any weird chemicals in my body. Are there natural proteins you could reccomend? Thanks!

    Reply
  117. Hi Sam,
    I have lost 120 lbs over the last year through counting calories. Currently I am 6’4″ 262lbs. My main goal would be to just tone up and lose more weight. I have no real interest in bulking up. Should I stick with the beginner routine longer or should I just continue on to the other routines with a higher rep to weight ratio?

    Thank
    Clint

    Reply
    • Always good to start with the beginner so your body adapt and if you notice the results aren’t fast enough then you can always switch up.

      Reply
  118. hey i have a question.. how would you get a cristiano ronaldo like physique? what exercises would you need to do? i heard he does alot of dumbbell exercises and focuses alot on the core

    Reply
    • For Ronaldo you’d need to do a lot of cardio and dumbbell exercises aren’t necessarily the best choice as long as you do exercises in a circuit and go for high reps in the 14-16 range.

      Reply
  119. Heya Sam Im Jake i was working out for 1 years with intense workout 4 hours daily
    i could do all body workout in a day mixed with cardio and i trained 7 days a week
    i lost from 90kg i become 70kg and builded 6 pack but as i heard from pro builders
    u have to split your body parts to everyday to workout a body part and i have good diet
    wich i eat 4 times daily and i have in each meal a shake fruit shake naturall
    So i decide to build an workout plan i need ur advice
    Monday/Chest 60 min weight lifting 30 min abs i like alot to work in each day abs as i heard 
    more then 60 min when u lift weights ur muscle growth hormon and testosteron decrease and
    ur body doesnet build and muscle u have to rest at least 5 days to get the recovery full
    Tuesday/back 60 min weight lift 30 min abs 30 min cardio i can jump like 500 times skipp rope
    and i find this cardio more effective and i think since i have to split the body parts each
    day i think of doing 2 days weight lift 3 days cardio and 2 days rest
    Wednesday/Biceps/Triceps 60min weight lift 30 min abs
    Thursday/Shoulder 60 min weight lift 30 min abs 30 min cardio 
    Friday 30min cardio 30 min abs 
    I dont want to become that bigg i watn to be lean Like Cam Gigandet
    i got strict diet i eat 4 times meal and in each meal i got an fruit shake
    wich contains bluberry banana strawberies all natural fruits and milk
    All i want to know atm is the 3 times enough to do cardio or not and im 1.90tall 70 kg Thks alot.

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

      Reply
  120. bro thks for the answer it really helped me so now i found an strict routine
    monday:back/chest 60 min
    tuesday:biceps/triceps 60 min
    weednesday:shoulder/legs
    friday:cardio i train mma too i can add maybe at cardio mma to keetlebell,jump rope ,punching bagg heavy punching mitts training with medicine ball
    sat:cardio too same with the first cardio
    sunday:i do light cardio at least to not do anything
    thks for all answers srry for taking ur time but i really need ur advice for this new workout routine thks again:)

    Reply
    • Looks awesome!

      Reply
  121. Great workout tips, however I have a question. What exactly do you mean by go up one level after 6 weeks?
    Thanks

    Reply
    • You can go from Beginner to Intermediate to Advanced

      Reply
  122. 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.

    Reply
  123. Great info.  When reading so many articles I get really confused.  I’m 47, been in the gym off and on for years mainly cardio with some weights.  I’m 6’1″ about 180lbs, never been overweight and in good health.  I now want to build muscle mass.  some say do an all body workout three days week first, but I started with a routine of “pulls” one day, “pushes” the next, day off, then legs, then start all over again.  What do you think?  I do about 3 sets and reps around 8-12

    Reply
  124. Hi sam,

    I just started college and im pretty heavy. I want to lose weight and tone up asap. If you have any articles or tips let me know. Thanks!

    Reply
    • 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.

      Reply
  125. I was 280 and have changed my diet so I am now about 250 and still dropping the weight. I usually do high rep pull up and pushup workouts (100 each) and am wanting to get into a 5 day split routine now with weights. I am a strong guy bu still need to drop 30 pounds of fat to be at my best weight/shape. Would the Jason Statham routine help me with thus? Should I add cardio after each weight workout? I am no stranger to weights just have been doing body weight exercises for the past few months. Even at my fattest I still did strength training but my die and cardio were both at awful levels.

    Thanks!
    T

    Reply
    • 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).

      Reply
  126. 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 .

    Reply
    • 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.

      Reply
  127. Hi Sam,

    I am 27 and overweight at 5’6 210-215lbs I would like to loose about 50-60lbs, and I used to smoke for about 7 years. I am new to the gym and I have never had a good diet. My question is what should my calorie intake be and any advice for a total gym newbie

    Reply
    • 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.

      Reply
  128. 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?

    Reply
    • 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.

      Reply
  129. Hi sam,
    my name is wes. im 5″7, 16 and about 115 lbs. I was wondering what is the number of reps I should do? Im on the advanced plan and I am wanting to start bulk

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

      Reply
  130. I am a 22 year old recent college graduate, and I want to lose the 65 pounds that I suddenly put on my last year and a half of college.  How do I go about getting back into a routine? what should I concentrate on? and for how long?

    Josh

    Reply
  131. How many pounds do you add to each set in the Intermediate workout?

    Thank you,

    Blake

    Reply
    • Your last rep should be almost impossible to complete.

      Reply
  132. THANK YOU!!!!

    I am 5’10” and use to weigh 190lbs. I started with your beginner workout for about three months and then for the last month have been doing the intermediate. I also walk about 10k a day 5 times a week(while listening to audiobooks)What a difference in my life this whole exercise program has been. I am now 170 and every time I look in the mirror I feel better about myself. I even get dates now and I suspect it’s mainly just this new found confidence that comes from being happy with ones own body image. So I firstly and foremost want to thank you for taking the time to answer every one of these 400
    Comments. You make a huge difference in peoples lives.

    My goal is to be about 180lbs lean. I probably need to lose another 15 lbs fat to be ripped but since I have been concentrating on fat loss should I switch between

    Reply
    • 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!

      Reply
  133. 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.

    Reply
    • 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.

      Reply
  134. Hi Sam,
    A co-worker of mine just showed me this site today. I am trying to figure out where I want to start. I am 6’1, 150lbs. I just started working out a little last week. I am 30 years old. I want to gain muscle and weight. Which one would be the best one to start out on? Thanks in advance!!
    Adam

    Reply
    • Hi Adam, glad to hear your friend recommended this site to you, hopefully you will keep passing it along! Start out with the Matthew McConaughey workout and build your way up. It sounds like you are quite light for your height so make sure to add whey protein or the muscle building stack mentioned at bottom of the article.

      Reply
  135. HI sam harry here my height is 5’6” and weight is 175 pounds i m fatty at all muscles i want to get clarity on muscles and also to reduce my weight by at least 20 pounds please recommend me the training schedule for gym and also for ground work (running ; skipping ) etc. i also want to get abs..please tell me a full schedule of 5 or 6 days of week with eating advises.

    Reply
  136. Hi Sam – I am a 35 year old male – 5’10” about 170lbs. – I am looking for a combination of workout and meal plan which will help me gain muscle mass along with a nice stomach for summer – I can only workout during the week – please let me know which workout program you recommend I use and what ever advice you can offer regarding what I should be eating – thanks in advance

    Reply
    • Hi Jason start from the first plan and work your way up every 6 weeks you can also check out meal plans here – workout and meal plan for men

      Reply
  137. hi SAM…i am 5’11” and 80 kgs.. I have 10% extra fat at present .. ihave being working out since 7 months..i have to make a muscular and fit body…which type of workout routine  i should follow…please help!!!

    Reply
    • Please starts from the beginning and move up every 6 weeks, this will allow your muscles to get stronger and push you through each level.

      Reply
  138. Hi Sam I will be so glad if you can answer my question. I am 5’11” and weight 215lbs and I would like to lose about 50lbs. I have been going gym 5 times a week for 3 weeks but haven’t seen significiant results. What I want you to ask is if I follow the routines you mentioned above, will I lose all that 50lbs I don’t want? I also have a few friends who also struggle with their weight loss. If this routine is starting to work for me, I am more than happy to advertise this website on my blog or to my real life friend. Thanks Sam

    Reply
    • It absolutely will but you must also be very careful of your healthy eating. Check out the site for healthy nutrition tips and meal plans you can also follow.

      Reply
  139. Sam,
    I’m looking to start the beginner workout, I’m 18, 6’4 and about 185 lbs. I was just wondering on day 3 with the “3 sets plank” how long should I hold the plank, and how many holds are in each set? Also, is it ok for me to run about 2-3 miles a day on a treadmill and still do this plan or would it interfere? I enjoy my running workouts and don’t want to cut them out but if I have to modify to fit a specific workout plan I could. Thanks, 
    Sully

    Reply
    • Hi Sully, you want to hold the plank for 30 seconds and do 3 sets of them. Running is ok, but if you find that it is affecting your muscle gain you may want to switch it to high intensity interval training

      Reply
  140. Sam, I am 21 yrs old. 5’10 and weigh about 155. I am looking to get bigger but more importantly..cut and lean. What do you suggest for a workout and diet plan?

    Thanks, Tom

    Reply
    • Start with the Matt Damon workout and check out these series for a healthy meal plan healthy diets for men

      Reply
  141. .sir what is the best food supplement for body building?.,for great muscles.,hope you’ll help me

    Reply
  142. Dear Sam, 
    First, let me thank you for all the great information. I’m 23, 5’7″ and weigh 150Ibs. An average body but would love to gain muscles. My goal is not to gain muscler strength but to get big and have bigger muscles. Should i go for Matthew McConaughey beginner style ? or do you have any better style ? Ur recommendation will be greatly appreciated. 

    Reply
    • Yes start with the McConaughey plan and work up every 6 weeks.

      Reply
  143. Hey, this all looks great. I am 25 5’11 180lb with about 16% body fat. I am looking to tone up but also increase my strength. Any suggestions? preferrably a workout that is 3-4 days a week (i like to work in cardio and core a couple days a week ontop of lifting).

    Reply
    • Please check out the workouts and training section of the site there are numerous options for you there.

      Reply
  144. Hi Sam, My name is Daniel, Im 22 years old and 5’11” I weigh 14 stone 3 pound. 6 months ago I weighed 12 stone 11 pound. I am doing alot of cardio work and resistance training. My diet is not the best I will admit and I dont take any supplements, I have gained quite alot of fat on my stomach and chest and want to know is their certain exercises I can do to trim that down and get my chest back. I train around 5 times a week but nothing seems to be doing anything at the moment. thanks

    Reply
  145.  Hi Sam,
    I weigh about 250lbs and a 5’10. I am starting at the gym, do you recommend your beginner workout? Should I be doing cardio everyday?

    Reply
    • Yes beginner would be a great start and do cardio every other day or 3 times a week. Build up slowly and be patient.

      Reply
  146. Hi Sam,

    I am glad I found your site, a lot of great information.  I am 36 years old i am 5’11” tall  240lbs, i am looking to loose weight, possibly downs to 200 and tone up.  what do you recommend.

    Thanks.

    Reply
    • Awesome, start from the beginner workout and work your way up every 2 weeks!

      Reply
  147. Hello Sam, 
    I am going to start my gym routine. Will you please tell me upto how many weeks I should do Beginners exercise routine ???
     

    Reply
    • 6 weeks for each level

      Reply
  148. Hi Sam, the above routine is simple and awesome and i have started doing it for past 3 weeks. I could see a great change in me. i am 83 kg height 5.10….. can i take a fat burner along with the above routine. please suggest me a fat burner not a list of burners.

    Reply
  149. hey sam i am on my 5th week of the begginer workout but i still want to lose a good amount of fat in my midsection. If i move up to the intermediate workout will i still be cutting fat or just gaining bulk and strength? please help

    Reply
    • You can keep it at the fat loss stage if you keep the reps in the 12-15 range and limit your calorie intake.

      Reply
  150. Hi Sam, My name is Danny, its awesome how you’ve gain so much prestige from others, as well as your ebook (which i just bought it). wow! Yesterday, I started your workout plan and was very effective. I wanted to know if I’m 22, male and 192 lbs and seriously want to burn fat, how would i follow your workout plan, from above? 

    Reply
    • Awesome Danny! You can definitely being the program and increase intensity week by week and keep the reps high in the 14-16 range with little rest between sets and exercises (around 30 seconds). This should get your metabolism burning like crazy.

      Reply
  151. 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

    Reply
    • 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

      Reply
  152. 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?

    Reply
  153. 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).

    Reply
    • 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.

      Reply
  154. 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?

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

      Reply
  155. 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,

    Reply
  156. 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

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

      Reply
  157. 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.

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

      Reply
  158. 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!

    Reply
    • Awesome, 6 weeks before moving to the next level!

      Reply
  159. 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.

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

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

    Reply
    • 6 weeks will do it!

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

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

      Reply
  162. 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.

    Reply
  163. 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.

    Reply
  164. 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.

    Reply
    • 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.

      Reply
  165. 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.

    Reply
  166. 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.

    Reply
  167. 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

    Reply
  168. 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??

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

      Reply
  169. 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!

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

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

    Reply

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