Men's Home and Gym Workout Routines
4-Week: 3-day & 5-day split training program
We're getting big and strong in 2021. No excuses.
Whether you want to build muscle, lose fat, increase strength; these men's 3-day and 5-day workout routines will help you get big and strong at home or at the gym.
These workout plans will primarily target your upper body, but it will also help you build lower body and core strength.
The home workout plans will focus on body weight only exercises, but you can use resistance bands and other equipment if you have access to them.
Gym workouts will assume you have access to all gym equipment: barbell, dumbbell, machines, cables, treadmill, etc.
They will include LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training) cardio sessions.
Therefore, don't hesitate to adjust these workout routines according to your needs.
The workouts will change and increase in difficulty every week.
Some workouts will be harder than others, and they're organized in a way for you to fully recover between workouts.
Each training plan is 4-week long.
We will show you the first two weeks of every workout routine.
Here are some training terms that we will use:
- RPE: Rate of Perceived Exertion, is a way to measure the intensity of an activity, which ranges from 0 to 10. In strength training, RPE 10 (Max Effort) means no rep in reserve, whereas 8 RPE (Vigorous) means 2 reps in reserve. For example, 8 reps x 2 RPE means that you need to find a weight heavy enough to do 10 reps, but you only perform 8 reps (2 reps in reserve).
- Failure: perform the movement until you can't do any more reps. Think of it as RPE 10. For example, 10 reps x failure means that you will have to find a weight that you can lift for 10 reps, nothing more.
- Alternate: right side, left side, right side, etc.
Here are the men's training plans (we omitted warm-ups and cool-downs):
Week 1
- Day 1: Upper Body A Workout
- Day 2: Rest
- Day 3: Legs & Core HIIT Workout
- Day 4: Rest
- Day 5: Upper Body B Workout
- Day 6: Rest
- Day 7: Rest
Upper Body Home Workout A #1 | Repeat 4 times
- Push up lateral hand walk: 12 reps
- Back extension: 12 reps
- Supine push up: 10 reps
- Rest: 1 minute
- Pike push up: 8 reps
- Superman: 10 reps
- Diamond Push Up: 8 reps
- Rest: 1 minute
- Plyo push up to shoulder tap: 8 reps
- Superman pull: 10 reps
- Dolphin push up: 8 reps
- Rest: 1 minute
- Jump squat twist: 30 seconds
- Alternate jump lunge to torso rotation: 30 seconds
- V sit leg side to side: 30 seconds
- Rest: 20 seconds
- Burpee: 30 seconds
- Squat to cross feet jack: 30 seconds
- Cross mountain climber: 30 seconds
- Rest: 20 seconds
- Reverse cross lunge: 30 seconds
- Alternate single leg jump to calf raise: 30 seconds
- Plank to full plank: 30 seconds
- Rest: 20 seconds
Upper Body Home Workout B #1 | Repeat 4 times
- Reverse snow angel to superman: 15 reps
- Push up to walkout tiger bend: 12 reps
- Superman hold to lat pull: 10 reps
- Rest: 1 minute
- Downward dog to push up release: 10 reps
- Alternate superman: 10 reps
- Reverse push up: 8 reps
- Rest: 1 minute
Week 2
- Day 1: Full Body HIIT Workout
- Day 2: Rest
- Day 3: Upper Body & Core Workout
- Day 4: Rest
- Day 5: Leg Workout
- Day 6: Rest
- Day 7: Rest
- High knee to jump squat: 30 seconds
- Push up release to superman lat pulldown: 30 seconds
- Plank pistol: 30 seconds
- Rest: 30 seconds
- Ice skater: 30 seconds
- Plyo push up to shoulder tap: 30 seconds
- Russian twist: 30 seconds
- Rest: 30 seconds
- Standing cross crunch: 30 seconds
- Dolphin push up: 30 seconds
- Flutter kick to v sit leg raise: 30 seconds
- Rest: 30 seconds
- Staggered knee plyo push up: 1 minute
- Back extension: 1 minute
- V sit leg raise: 1 minute
- Rest: 30 seconds
- Plank to full plank t rotation: 1 minute
- Laying lat pulldown to shrug: 45 seconds
- Crunch to crab toe touch: 1 minute
- Rest: 30 seconds
- Push up to plank walkout: 1 minute
- Floor tricep dip: 1 minute
- V sit hold prayer push: 1 minute
- Rest: 30 seconds
- Prisoner squat pulse: 15 reps
- Single stiff leg deadlift: 10 reps (right side)
- Single stiff leg deadlift: 10 reps (left side)
- Rest: 30 seconds
- Alternate Reverse Cross Lunge to Side Kickback: 20 reps
- Side lying clam: 15 reps (right side)
- Side lying clam: 15 reps (left side)
- Rest: 30 seconds
- Ice skater to single leg jump: 1 minute
- Alternate bird dog cross knee to elbow: 22 reps
- Frog glute bridge hold: 1 minute
- Rest: 30 seconds
Week 1
- Day 1: Push Workout A
- Day 2: Rest
- Day 3: Pull Workout A
- Day 4: Rest
- Day 5: Leg Workout A
- Day 6: Rest
- Day 7: Rest
Push Gym Workout A #1 | Repeat 4 times
- Chest dip: 10 reps x 9 RPE (rate of perceived exertion -> 1 rep in reserve) (do them assisted if necessary)
- Rest: 90 seconds
- Incline dumbbell bench press: 8 reps x 9 RPE (1 rep in reserve)
- Rest: 90 seconds
- Neutral Grip Bench Press: 8 reps x 9 RPE (1 rep in reserve)
- Low cable chest fly: 10 reps x failure
- Rest: 1 minute
- Dumbbell shoulder lateral rise: 8 reps x failure
- Bent over rear delt raise: 8 reps x failure
- Seated press: 8 reps x failure
- Seated alternate front raise: 8 reps x failure
- Rest: 90 seconds
Pull Gym Workout A #1 | Repeat 4 times
- Yates reverse grip row: 8 reps x 9 RPE (1 rep in reserve)
- Rest: 90 seconds
- T-bar row: 10 reps x 8 RPE (2 reps in reserve)
- Rest: 90 seconds
- Lat pull down: 12 reps x 9 RPE (1 rep in reserve)
- Rest: 90 seconds
- Superman: 1 minute
- Rest: 1 minute
- Seated curl: 1 minute
- Rest: 1 minute
Leg Gym Workout A #1 | Repeat 4 times
- Squat: 6 reps x 8 RPE (rate of perceived exertion -> 2 reps in reserve)
- Rest: 90 seconds
- American deadlift: 10 reps x 8 RPE (2 reps in reserve)
- Rest: 90 seconds
- Leg extension: 12 reps x 9 RPE (1 rep in reserve)
- Leg curl: 12 reps x 9 RPE
- cable pull through: 12 reps x 9 RPE
- Rest: 90 seconds
Week 2
- Day 1: Pull Workout B
- Day 2: Rest
- Day 3: Push Workout B
- Day 4: Rest
- Day 5: Leg Workout B
- Day 6: Rest
- Day 7: Rest
Pull Gym Workout B #1 | Repeat 4 times
- Pull up: 8 reps x 9 RPE (1 rep in reserve) (or do them assisted with a resistance band or the machine)
- Rest: 90 seconds
- Bent over barbell row: 10 reps x 8 RPE (1 rep in reserve)
- Rest: 90 seconds
- Seated cable row: 12 reps x 8 RPE (1 rep in reserve)
- Rest: 90 seconds
- Hyper extension: 15 reps
- Rest: 1 minute
- Rope cable curl: 15 reps
- Rest: 1 minute
Push Gym Workout B #1 | Repeat 4 times
- Overhead press: 6 reps x 9 RPE (rate of perceived exertion -> 1 rep in reserve)
- Rest: 90 seconds
- Upright cable row: 10 reps x 8 RPE (2 reps in reserve)
- Cable face pull: 10 reps x 9 RPE (1 rep in reserve)
- Rest: 90 seconds
- Bench Press: 8 reps x 8 RPE (2 reps in reserve)
- Rest: 90 seconds
- Reverse Dumbbell Bench Press: 8 reps x 9 RPE (1 reps in reserve)
- Dumbbell Fly: 8 reps x failure
- Rest: 90 seconds
Leg Gym Workout B #1 | Repeat 4 times
- Romanian Deadlift: 8 reps x 8 RPE (rate of perceived exertion -> 2 reps in reserve)
- Rest: 90 seconds
- Reverse lunge: 8 reps x 8 RPE (right side)
- Reverse lunge: 8 reps x 8 RPE (left side)
- Rest: 90 seconds
- Kettlebell goblet squat: 20 reps x 7 RPE (3 reps in reserve)
- Hip abduction machine: 12 reps x 8 RPE (2 reps in reserve)
- Hip adduction machine: 12 reps x 8 RPE
- Rest: 90 seconds
Week 1
- Day 1: Upper Body Workout A
- Day 2: Legs & Core HIIT Workout
- Day 3: Yoga Workout A
- Day 4: Upper Body Workout B
- Day 5: Full Body HIIT Workout A
- Day 6: Rest
- Day 7: Rest
Week 2
- Day 1: Leg workout
- Day 2: Upper Body Workout C
- Day 3: Yoga Workout B
- Day 4: Full Body HIIT Workout B
- Day 5: Upper Body & Core Workout
- Day 6: Rest
- Day 7: Rest
Week 1
- Day 1: Push Workout A
- Day 2: Pull Workout A
- Day 3: Cardio LISS
- Day 4: Core Workout A
- Day 5: Legs A
- Day 6: Rest
- Day 7: Rest
Week 2
- Day 1: Pull Workout B
- Day 2: Push Workout B
- Day 3: HIIT Cardio Workout
- Day 4: Core Workout B
- Day 5: Legs B
- Day 6: Rest
- Day 7: Rest
You can find the full all workout routines with exercise videos in the Gymaholic App.
These men's workout plans can be adapted to your schedule and fitness level.
You can change make some changes, such as: number of sets, reps, exercises, exercises, rest periods...
We made a free ebook with detailed meal plans:
For questions, custom nutrition and workout routines inquiries, contact us at: [email protected]