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Best Men's Workouts: Your Ultimate Guide to Building Muscle and Burning Fat

Best Men's Workouts: Your Ultimate Guide to Building Muscle and Burning Fat

This guide covers beginner to advanced routines, the Big 5 exercises, workout frequency, nutrition tips, and more.

Written By Jim Stoppani, PhD

Updated October 4, 2024

Let me start by saying this: I wasn’t always the guy you see today, lifting heavy weights and coaching others to their fitness goals.

I was once a boy in our family’s basement in Connecticut watching my dad lift weights. I wanted to do that, too. I was pretty skinny and pretty weak, but you have to start somewhere. The journey from there to where I am now wasn't easy, but it was worth every drop of sweat.

If you’re reading this, you’re probably not a little kid anymore. However, maybe you’re ready to make a change but unsure of which direction to take. Maybe you’re a beginner, just getting your feet wet, or you’ve been in the game for a while but haven’t seen the results you want.

Whatever your starting point, this guide is designed for one thing: to help you find the best men’s workouts that match your goals.

In the following sections, I’m going to break down everything you need to know—whether you’re looking to build muscle, shred fat, or simply improve your overall fitness.

I’ll cover routines for every fitness level, from beginner to advanced, all backed by science and real-world results. By the end of this guide, you’ll have a solid plan that you can put into action immediately.

I’ve been there, and I know what works. Now, it’s your turn.

Beginner’s Workout Routine for Men

If you’re new to working out, it’s easy to feel overwhelmed by all the information out there.

You might be wondering, “Where do I even start?” I’ve been there, too. The truth is, getting started doesn’t have to be complicated. What’s important is consistency and mastering the basics.

Your First Steps

The best way to begin your fitness journey is with simple, effective bodyweight exercises that build a strong foundation.

You don't need fancy equipment or a gym membership—just a little space and determination. Exercises like push-ups, squats, lunges, and planks are the foundational movements that will train your entire body. These movements teach your body to work as a unit and are perfect for building functional strength.

Beginner Workout Plan

Here’s a sample routine to kick things off:

Bodyweight Squats: 3 sets of 15 reps
Bodyweight Rows: 3 sets of 10 reps
Lunges: 3 sets of 12 reps (each leg)
Push-Ups: 3 sets of 10 reps
Plank: Hold for 30 seconds, 3 times

Do this workout three times a week, with a day of rest in between.

Focus on form, not speed, and increase your reps gradually as you get stronger. This is a great way to ease into more advanced routines down the road.

Start Here, Progress Later

Remember, everyone has to start somewhere.

This beginner routine lays the groundwork for more challenging workouts in the future. Think of it like building the foundation of a house—you need it strong if you want to create something great on top.

For more advice on how to perfect your form on basic exercises like push-ups and squats, check out this detailed video on my YouTube channel [ 1 ]. It’s an excellent resource for refining your technique as you get started.

My 30-Day Beginner’s Blueprint workout is a great place to start.

Intermediate Workout Routine for Men

So, you’ve been at this for a while now, and the beginner routine isn’t giving you the same challenge it used to.

That’s a good thing—it means you’re getting stronger and it’s time to step things up. As you advance, you’ll want to incorporate more compound exercises to build muscle faster and improve your overall strength.

Why Compound Movements Matter

Compound exercises, like squats and deadlifts, work multiple muscle groups at once.

They’re the cornerstone of any good intermediate workout plan because they simulate real-life movements, build muscle efficiently, and help boost your metabolism. Think of these exercises as the heavy lifters (pun intended) of your routine—they pack the most punch in terms of progress.

Intermediate Workout Plan

Here’s an intermediate workout routine you can do three to four times per week. Each day focuses on different muscle groups for balanced growth:

Day 1: Lower Body (Legs)

Barbell Squats: 4 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Lunges: 3 sets of 12 reps per leg
Leg Press: 3 sets of 10 reps

Day 2: Upper Body (Push)

Bench Press: 4 sets of 8-10 reps
Overhead Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10 reps
Dips: 3 sets of 12 reps

Day 3: Upper Body (Pull)

Deadlifts: 4 sets of 6-8 reps
Barbell Rows: 3 sets of 8-10 reps
Pull-Ups: 3 sets to failure
Dumbbell Bicep Curls: 3 sets of 12 reps

This routine adds more intensity and volume compared to the beginner routine, with a strong focus on both strength and hypertrophy (muscle growth).

Take your time with the compound lifts—these are the movements that will give you the most results. But make sure your form is dialed in, as lifting heavier means greater risk if not performed correctly.

If you’re unsure about form on these bigger lifts, I highly recommend checking out our detailed guides and workout plans [ 2 ]. It’s one of the most trusted sources out there for mastering the mechanics of squats, deadlifts, and bench presses.

Why Rest is Crucial

At this stage, recovery becomes even more important.

With the increased intensity, your muscles need time to repair and grow. Ensure you’re getting enough sleep, staying hydrated, and prioritizing nutrition to fuel your progress. I always tell people: rest days aren’t just for sitting around—they’re for getting stronger.

Advanced Workout Routine for Men: Get Big and Ripped

Now we’re entering the serious territory.

If you’ve made it to this point, you’ve already built a strong foundation, and you’re ready for the next challenge. The advanced workout routine is all about maximizing gains, pushing your limits, and sculpting your physique. At this stage, we’re going to combine heavy compound lifts with isolation exercises, along with high-intensity interval training (HIIT) to burn fat while preserving muscle.

Why Volume and Intensity Matter

When it comes to building serious muscle and getting ripped, volume and intensity are your best friends.

This means more sets, heavier weights, and shorter rest periods between exercises. But here’s the key: the focus should be on both lifting heavy and maintaining perfect form. No shortcuts here.

Advanced Workout Plan

Here’s an advanced workout routine that hits all the major muscle groups and includes both strength and conditioning elements.

You’ll want to split your training into four or five days a week to allow for optimal recovery:

Day 1: Legs & Abs

Squats: 5 sets of 5-8 reps (heavy)
Leg Press: 4 sets of 10-12 reps
Romanian Deadlifts: 4 sets of 8-10 reps
Walking Lunges: 3 sets of 12 reps per leg
Plank: 3 sets, hold for 1 minute each

Day 2: Chest & Triceps

Bench Press: 5 sets of 5-8 reps (heavy)
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 3 sets of 10-12 reps
Close-Grip Bench Press: 3 sets of 8-10 reps
Tricep Dips: 3 sets to failure

Day 3: Back & Biceps

Deadlifts: 5 sets of 5-8 reps (heavy)
Pull-Ups: 4 sets to failure
Barbell Rows: 4 sets of 8-10 reps
Dumbbell Bicep Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10 reps

Day 4: Shoulders & Abs

Overhead Press: 4 sets of 6-8 reps
Arnold Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 12 reps
Front Raises: 3 sets of 12 reps
Plank: 3 sets, hold for 1 minute each

You’ll also want to include HIIT sessions twice a week to help burn fat without sacrificing muscle mass.

A typical HIIT session could involve sprint intervals on a treadmill or cycling. For example, alternate 30 seconds of all-out sprinting with 90 seconds of walking for 15-20 minutes.

Tracking Progress is Key

At this advanced level, it’s critical to track your progress.

You want to know exactly how much you’re lifting each session, how many reps you’re completing, and how your body is responding. This way, you can make adjustments, increase the weight, and fine-tune your routine for maximum results. If you're hitting plateaus, try mixing in new exercises or increasing the intensity of your HIIT sessions.

For a deeper dive into the science behind HIIT and its fat-burning benefits, check out my comprehensive videos on YouTube [ 3 ].

Pushing Yourself, But Staying Smart

Advanced workouts are about pushing your body to new limits, but never at the expense of your health.

Proper warm-ups, mobility work, and rest days should remain a priority to prevent injuries. Remember, it’s not just about how hard you train, but also how smart you train.

Workout Routine According to Science: Maximize Muscle Growth

When it comes to working out, there’s no shortage of opinions on what works best.

But if you really want to maximize your muscle growth, it helps to look at the science behind it. The key is understanding how your body responds to stress and how to design a program that keeps challenging your muscles in the right way.

The Science Behind Muscle Growth

Muscle growth, or hypertrophy, happens when you apply enough stress to your muscles through resistance training.

This stress causes tiny tears in your muscle fibers, and as your body repairs these tears, your muscles grow back bigger and stronger. But here's the thing: not all training methods are equal in promoting hypertrophy.

According to research, the best way to stimulate muscle growth is by focusing on progressive overload—that means gradually increasing the weight, reps, or intensity of your workouts over time. Combine that with the right training splits, and you’ll create the perfect environment for muscle growth.

Best Workout Split for Muscle Growth

Science shows that working each muscle group twice per week tends to yield the best results for hypertrophy. A popular method to do this is the Push/Pull/Legs (PPL) split:

Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs
Day 4: Rest
Day 5: Repeat Push
Day 6: Repeat Pull
Day 7: Rest or active recovery

This structure ensures each muscle group gets hit twice per week, allowing for optimal muscle recovery and growth.

What About Volume and Reps?

There’s often debate about whether you should lift heavy with low reps or go for lighter weights with more reps. According to research, a moderate rep range (8-12 reps per set) combined with moderate to high volume (3-4 sets per exercise) is ideal for hypertrophy. This range provides the perfect balance between intensity and volume, ensuring your muscles receive enough tension to grow.

Example Push Day Workout

Here’s an example of what your push day could look like:

Flat Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10 reps
Overhead Shoulder Press: 3 sets of 8-10 reps
Tricep Dips: 3 sets to failure
Lateral Raises: 3 sets of 12 reps

The goal is to push yourself hard but maintain proper form. As the weeks go by, gradually increase the weight or the number of reps you’re doing. This is how you apply progressive overload.

For a deeper dive into how progressive overload works and its benefits for muscle growth, check out this research-based article by Healthline [ 4 ].

Rest and Recovery: The Unsung Hero

While your workout routine is important, so is what you do outside of the gym. Rest and recovery are crucial for muscle growth. Studies show that muscles need about 48 hours to fully recover after being trained, which is why the PPL split works so well. Make sure you’re getting enough sleep and paying attention to your nutrition (which we’ll dive into later).

Listen to Your Body

As you advance, it can be tempting to push yourself harder and harder. But remember, more is not always better. Overtraining can lead to injury, burnout, and even hinder your progress. Pay attention to how your body feels—if you're feeling fatigued or not recovering well, it's okay to take an extra rest day.

At-Home Workout Routine for Men: No Equipment Needed

Not everyone has the luxury of hitting the gym regularly, and that’s okay. Whether you're short on time, can’t get to the gym, or just prefer working out at home, you can still make incredible progress. The key is knowing how to get creative with bodyweight exercises and using what’s available to you.

I remember when I started training at home, using nothing but my own body weight. At first, I doubted whether I could see the same results as in the gym. But I quickly learned that with the right approach, at-home workouts can be just as effective, especially if you stay consistent and push yourself.

Effective Bodyweight Movements

When you're training without equipment, your body becomes your gym. You’re still able to work every muscle group using just your body weight. Here are some of the best bodyweight exercises to target all the major muscle groups:

Push-ups: Builds chest, shoulders, and triceps.
Bodyweight Squats: Engages your legs and

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