Gym Workout Programs for Men

This collection is for men who train in a regular gym with barbells, dumbbells, cables and machines. Every program is a ready-made calendar: which workout falls on which day, which exercises, how many sets and reps, and what starting weight to use.

How to choose

Just starting or coming back after a break — the 3-day gym program for men: a classic Push/Pull/Legs with beginner starting weights.
Want to build mass — the Hardgainer program for skinny guys or the intermediate 4-day mass-building split.
Want definition — the 4-day cutting split with short rests and 12–15 reps.
Over 40 — the strength program without heavy spinal loading.
Lagging areas — one-month plans for legs & glutes or arms & abs.

How often to train

Three workouts a week (Mon/Wed/Fri) suit most people: there is a recovery day between sessions. Four is for those who already train regularly and have the time. If you miss a workout, don't try to catch up — just do the next one on the list.

How to progress

Progression is built in: +1 rep every week, then a heavier working weight. The listed weight is a guide: if the last set feels easy and your form holds, add 2.5–5 kg; if you can't hit the target reps, keep the weight. Once you apply a program, its workouts appear in your calendar — log your sets to see your progress.

8 plans in this collection

3-Day Gym Workout Program for Men

A classic 10-week push/pull/legs program: 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. Monday is push day (chest + shoulders + triceps), Wednesday is pull day (back + biceps), Friday is legs and abs. 6 exercises per workout, 3–4 sets of 8–15 reps. Starting weights are set for a weak beginner.

Beginner68 days30 workouts

Mass-Building Gym Program — Intermediate

An 8-week muscle-building program: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Classic split: back + biceps → chest + triceps → legs → shoulders + abs, so every muscle group gets its own day and full volume. Barbell compound lifts (bent-over rows, bench press, squats, overhead press) followed by machine work. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, heavier weights from week 5 (+5 kg on the main lifts). Rest 90–120 seconds between sets.

Intermediate54 days32 workouts

4-Day Upper/Lower Gym Split — Intermediate

An 8-week upper/lower split: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Two different upper-body workouts (barbell presses and rows, dumbbells, cables, arms) and two lower-body workouts (squats, deadlifts and Romanian deadlifts, leg press, hip thrusts, abs), so every muscle is trained twice a week. 5–6 exercises, 3–4 sets of 8–11 reps; add 1 rep every week, +5 kg on barbell and machine lifts from week 5. For those who already train confidently.

Intermediate54 days32 workouts

Gym Cutting Program for Men

An 8-week 4-day cutting split, 32 workouts in total (Mon/Tue/Thu/Fri). Split: chest + biceps → back + triceps → legs + abs → shoulders + abs. 5–6 exercises per workout, 3–4 sets of 12–15 reps with short rests (45–60 s). A good fit when you want more muscle definition and less body fat.

Intermediate54 days32 workouts

Hardgainer Mass-Building Program for Skinny Men

A muscle-gain program for ectomorphs. 10 weeks, 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. A push/pull/legs split built around heavy barbell basics: bench press, bent-over row, squat and seated press. 5 exercises per workout, 3–4 sets of 8–10 reps. Long rest between sets (90–120 s). The key rule of the plan: eat above your calorie needs consistently, or the mass won't come.

Intermediate68 days30 workouts

Strength Training Program for 40+

A 10-week strength program for people over 40: 3 workouts a week (Mon/Wed/Fri), 30 workouts in total. Machines and dumbbells only — no squats or standing barbell presses, minimal axial load on the spine. Split: upper body push / upper body pull / lower body. 5 exercises per workout, 3–4 sets of 10–15 reps with controlled technique. Increase the weight only when the last set is done with clean form.

Beginner68 days30 workouts

Leg and Glute Gym Workout for Men

A one-month leg and glute program: 3 workouts a week for 4 weeks, 12 workouts in total. Two alternating days — quads and glutes, and hamstrings plus glutes. 6 exercises per workout, 3–4 sets of 8–15 reps. For guys who want to focus on building their legs.

Beginner26 days12 workouts

Arms and Abs Gym Workout Plan

A one-month arms and abs program: 3 workouts a week for 4 weeks, 12 workouts in total. Alternating biceps + abs and triceps + abs days. 5 exercises per workout, 3–4 sets of 8–15 reps. Weights are set for beginners — start with the listed ones and add 1 kg once the last set feels easy.

Beginner26 days12 workouts

Frequently asked questions

Which program should a beginner choose?

Start with the 3-day gym program for men or First Month at the Gym. Their starting weights are set for someone with no experience, and the exercises are basic.

How long does a workout take?

Usually 50–75 minutes: 5–6 exercises of 3–4 sets plus a warm-up. Cutting programs use shorter rests, so they are quicker.

What if the listed weight is too heavy or too light?

The weight is a guide. Pick one where the last 1–2 reps take effort without breaking form, and change it in your own workout.

Can I combine two programs?

Better not: each program's volume is planned around recovery. If you want extra work for a lagging area, pick a program that already includes it in the split.

When should I switch programs?

Once you have finished it. Then move on to a next-level program or repeat the same one with heavier starting weights.

Pick a plan and add it to your calendar in one click.