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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.

Best-Mens-Workouts

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 core.
  • Lunges: Targets your quads, hamstrings, and glutes.
  • Planks: Strengthens your core.
  • Burpees: Full-body exercise that gets your heart rate up and burns calories fast.

At-Home Workout Plan

Here’s a simple yet effective at-home workout routine that you can do in your living room, garage, or even outside. Perform this routine 3-4 times per week:

  • Push-Ups: 4 sets of 12-15 reps
  • Bodyweight Squats: 4 sets of 15-20 reps
  • Lunges: 3 sets of 12 reps per leg
  • Plank: Hold for 1 minute, 3 times
  • Burpees: 3 sets of 10 reps

The great thing about bodyweight exercises is that you can modify them to increase intensity. If regular push-ups get too easy, try decline push-ups (feet elevated) or explosive push-ups (pushing off the ground at the top). If you need more of a challenge with squats, add a jump at the top to turn them into jump squats. The possibilities are endless.

No Gym? No Problem.

The beauty of this routine is its flexibility. You can do it anywhere, anytime, without any equipment. And trust me, if you do this workout consistently and push yourself to improve each time—whether it's by doing more reps, adding intensity, or shortening your rest periods—you’ll see results.

If you want to dive deeper into at-home workout variations, check out this video [ 5 ], which covers even more ways to stay fit without leaving your house.

Combining Strength and Cardio

Bodyweight workouts like this don’t just build muscle—they’re also fantastic for burning fat. Exercises like burpees get your heart rate up and burn a significant amount of calories, making this routine a great mix of strength and cardio. If fat loss is your primary goal, consider adding a few more cardio-focused movements, like jumping jacks or mountain climbers, to further increase your calorie burn.

Making It Work for You

If you’re just starting out, don’t worry about hitting every single rep right away. What’s more important is that you get moving and focus on improving over time. This is your fitness journey, and the only competition is the person you were yesterday.

How Many Times a Week Should I Work Out?

One of the most common questions I get asked is, "How often should I be working out?" It’s a great question because getting the right balance between working out and resting is key to seeing results. Whether your goal is to build muscle, lose fat, or just improve overall fitness, the frequency of your workouts plays a crucial role.

The Sweet Spot for Workout Frequency

For most people, training 3-5 times per week is ideal. This frequency gives you enough volume to challenge your muscles and cardiovascular system without overtraining. It also allows for rest days, which are crucial for recovery and muscle growth. Working out every day might sound tempting, but in reality, your body needs time to repair itself after intense sessions.

Here’s how you can break it down based on your goals:

Muscle Building (Hypertrophy): 4-5 days per week is optimal. You’ll want to hit each muscle group at least twice per week for maximum growth. This can be done through training splits (like the Push/Pull/Legs routine we covered earlier).

Fat Loss: 4-6 days per week can help maximize calorie burn. Incorporating both weight training and cardio (especially HIIT) on different days keeps your metabolism revved up.

General Fitness: 3-4 days per week is perfect for maintaining good overall health. You’ll want a mix of strength training, cardio, and flexibility work.

Rest Days are Just as Important

Here’s something I always emphasize: rest days are not optional. Your body needs time to recover, especially if you’re lifting heavy or pushing yourself hard in your workouts. Without adequate rest, you risk burnout, injury, and even losing the progress you’ve made.

I recommend 1-2 full rest days per week where you either take it easy or focus on light, active recovery like walking, stretching, or yoga. Remember, this is where the real magic happens—your muscles repair and grow during rest, not while you’re working out.

For more information on workout recovery and why it’s so important, take a look at this informative article from Harvard Health [ 6 ].

What About Overtraining?

A lot of people think that more is better when it comes to working out, but that’s not always the case. Overtraining can lead to fatigue, decreased performance, and even injury. Some common signs of overtraining include persistent soreness, lack of motivation, and poor sleep.

If you’re feeling any of these symptoms, it might be time to take a step back and reassess your workout schedule. Less can sometimes be more when it comes to achieving long-term success in the gym.

Listen to Your Body

Ultimately, the best workout frequency is the one that fits into your life and allows for consistency. Some weeks, you may only have time for three solid workouts. Other weeks, you might be able to hit the gym five or six days. That’s okay. As long as you’re pushing yourself and being consistent, you’ll see results over time.

For a more in-depth look at how often you should be working out, you can check out this article from Healthline [ 7 ].

The Big 5 Exercises for Maximum Gains

If you’re serious about building muscle and getting stronger, there are five exercises that should be at the core of your routine. These are known as the Big 5: squats, deadlifts, bench press, overhead press, and barbell rows. Together, they hit every major muscle group and form the foundation for most successful strength training programs. The reason they’re so effective is simple—they engage multiple muscle groups at once, giving you more bang for your buck.

I remember when I first started focusing on these key lifts. It wasn’t until I committed to mastering these exercises that I saw real, noticeable progress. They’re tough, no doubt about it, but the results are worth every drop of sweat.

1. Squats

Squats are often called the king of all exercises, and for good reason. They work your entire lower body—quads, hamstrings, glutes—and even engage your core and lower back. Squats help build explosive power and are crucial for increasing leg strength.

How to Perform: Stand with your feet shoulder-width apart, keeping your back straight and your chest up. Lower yourself by bending your knees, as if you're sitting back into a chair, then push through your heels to return to standing. Always keep your knees in line with your toes to avoid injury.

2. Deadlifts

Deadlifts are the ultimate full-body exercise. They target your hamstrings, glutes, lower back, and even your traps and grip strength. There’s no better exercise for improving your posterior chain—the muscles running down the back of your body.

How to Perform: Stand with your feet hip-width apart, the barbell on the ground in front of you. Bend at your hips and knees to grab the bar with both hands. Keeping your back flat, drive through your heels and pull the bar upward, extending your hips to a standing position. Lower the bar back to the ground with control.

3. Bench Press

If you’re looking to build a powerful chest, the bench press is your go-to exercise. It primarily works your pectoral muscles, but also engages your shoulders and triceps. Whether you're benching with a barbell or dumbbells, it’s one of the best upper body exercises out there.

How to Perform: Lie flat on a bench with your feet planted on the floor. Grip the barbell slightly wider than shoulder-width apart, lower it to your chest, and then press it back up to full arm extension. Make sure to control the weight both on the way down and up to avoid injury.

4. Overhead Press

The overhead press is a fantastic shoulder-building exercise that also strengthens your triceps and core. It’s one of the best movements for building upper body strength and stability.

How to Perform: Stand with your feet hip-width apart and the barbell at shoulder height, gripping it slightly wider than your shoulders. Press the bar directly overhead until your arms are fully extended, then lower it back to shoulder height. Keep your core engaged throughout the movement.

5. Barbell Rows

To balance out your pushing exercises (like bench press and overhead press), you need to pull—and barbell rows are perfect for that. They primarily work your back muscles, but they also hit your biceps and help improve posture.

How to Perform: Stand with your feet hip-width apart, bending at the hips and knees slightly, while holding the barbell in front of you with a shoulder-width grip. Pull the bar toward your lower chest, squeezing your shoulder blades together at the top, and then lower it back down with control.

Why These 5?

What makes the Big 5 so powerful is their ability to engage multiple muscle groups and joints simultaneously. These compound movements recruit more muscle fibers, which leads to greater strength gains and muscle growth. They also help improve your overall athleticism and functional strength—whether you're lifting groceries, sprinting up stairs, or just wanting to feel more powerful in daily life, these exercises build the foundation for it all.

If you want to dive deeper into the importance of the Big 5 and how to get the most out of these exercises, check out this in-depth workout guide from JimStoppani [ 8 ].

Make These the Core of Your Routine

Whether you're training for strength, size, or both, the Big 5 should form the foundation of your workout routine. As you progress, you can add in accessory exercises (like bicep curls or tricep extensions) to target specific areas, but don’t neglect these powerhouses. Consistency with these movements will lead to the biggest, most noticeable changes in your body.

Can I Get Ripped at 47? The Truth About Fitness at Any Age

I get asked this question all the time: "Can I still get ripped at 47?" or "Is it too late to build muscle and get in shape?" The short answer? Absolutely not. Age is just a number when it comes to fitness, and I’ve seen plenty of men in their 40s and beyond completely transform their bodies. With the right approach, you can build muscle, burn fat, and achieve the physique you’ve always wanted—no matter your age.

Why Age is Just a Number

Sure, things may change as we get older. Our metabolism slows down, our recovery time might increase, and we may not bounce back from intense workouts as quickly as we used to. But that doesn’t mean you can’t achieve impressive results. In fact, men in their 40s and 50s often have one major advantage over younger guys—consistency. By this point, you’ve likely developed discipline and the ability to stick to a routine, which is half the battle in fitness.

What Changes in Your 40s?

After 40, there are a few physiological changes that happen in the body:

Lower Testosterone Levels: Testosterone, the hormone responsible for muscle growth and fat loss, naturally declines with age. However, you can still stimulate testosterone production with heavy weightlifting and proper nutrition.

Slower Metabolism: As you age, your metabolism slows down, making it easier to gain fat and harder to lose it. But regular strength training and high-intensity cardio can keep your metabolism firing at a high rate.

Longer Recovery Time: Recovery becomes more important as you age. You may need to increase the time between intense workouts, but that’s okay. Focus on quality over quantity.

Despite these changes, your body is still incredibly responsive to strength training and proper nutrition. With a well-structured workout plan and a focus on recovery, you can build muscle and lose fat efficiently—even at 47.

The Best Workout Routine for Men Over 40 To get ripped in your 40s, you want to focus on compound exercises, just like we discussed in the Big 5 section earlier. These movements help stimulate muscle growth and boost testosterone levels. Here’s a workout plan you can follow three to four times a week:

Day 1: Lower Body (Legs)

  • Squats: 4 sets of 6-8 reps
  • Romanian Deadlifts: 3 sets of 8-10 reps
  • Leg Press: 3 sets of 10-12 reps
  • Planks: 3 sets, holding for 1 minute

Day 2: Upper Body (Push)

  • Bench Press: 4 sets of 6-8 reps
  • Overhead Press: 3 sets of 8 reps
  • Tricep Dips: 3 sets to failure
  • Dumbbell Flyes: 3 sets of 10-12 reps

Day 3: Upper Body (Pull)

  • Deadlifts: 4 sets of 6 reps
  • Barbell Rows: 3 sets of 8-10 reps
  • Pull-Ups: 3 sets to failure
  • Hammer Curls: 3 sets of 10 reps

This routine focuses on building strength and muscle while incorporating recovery time between workouts. Pair it with HIIT cardio sessions twice a week for fat burning, and you’re on the fast track to getting lean.

For more insight into building muscle after 40, check out this video from our YouTube channel [ 9 ] that dives into the science behind maintaining muscle mass as you age.

Nutrition Matters

Even More As you get older, what you eat becomes just as important as how you train. You’ll want to ensure you’re getting enough protein to support muscle growth, while keeping your calories in check to shed fat. Foods rich in healthy fats, lean proteins, and complex carbs should make up the bulk of your diet.

If fat loss is your primary goal, you may want to look into intermittent fasting. This strategy can help regulate your calorie intake and improve fat metabolism, especially for men in their 40s and 50s. You can find more information on intermittent fasting in this article by Harvard Health [ 10 ].

Consistency and Patience are Key

The truth is, getting ripped at 47 isn’t much different than getting ripped at 27—it just takes a bit more planning. The key is consistency. Stick to your workout routine, eat clean, and make sure you’re giving your body enough time to rest and recover. You might not see results overnight, but trust the process, and you’ll get there.

And don’t forget—your mindset plays a huge role. Stay motivated, keep pushing, and remember that it’s never too late to achieve the body you want.

Weight Training vs. Cardio: Which is Best for Men’s Fitness?

If you’re aiming to get in shape, one question likely pops up: Should I focus more on weight training or cardio? Both forms of exercise have their unique benefits, and the key to choosing the right approach depends on your fitness goals. Let's break it down.

The Case for Weight Training

Weight training is crucial if your goal is to build muscle, increase strength, or improve your overall body composition. Lifting weights stimulates muscle hypertrophy, helps boost testosterone levels, and burns calories—both during and after your workout. The “afterburn” effect (also called excess post-exercise oxygen consumption, or EPOC) is significant, meaning your body continues burning calories even after your session ends. This makes weight training excellent for both building muscle and losing fat. If you want to get stronger, build mass, or change your body shape, lifting weights should be your primary focus.

Why You Shouldn’t Ignore Cardio

Cardio, on the other hand, excels at burning calories during the workout itself. High-intensity interval training (HIIT) is particularly effective for fat loss and improving cardiovascular health. HIIT is a time-efficient way to burn fat without losing muscle mass, especially when combined with strength training. Cardio also helps boost heart health, endurance, and energy levels. While it doesn’t provide the same muscle-building benefits as weight training, it plays a critical role in fat loss and conditioning.

Which is Better?

Neither is necessarily “better” than the other—it really comes down to your fitness goals:

For Muscle Growth: Focus on weight training 4-5 times a week, with some light cardio or HIIT mixed in.

For Fat Loss: Combine weight training with HIIT or moderate-intensity cardio 3-4 times a week to maximize fat burn while maintaining muscle.

For an in-depth look at how to balance weight training and cardio, check out this article from the American Council on Exercise [ 11 ].

Find Your Balance

Ultimately, the best approach is to incorporate both weight training and cardio into your routine. They complement each other—weight training builds muscle, while cardio improves endurance and burns fat. A balanced program might look something like three days of strength training and two days of cardio per week. This combination will help you get leaner, stronger, and more athletic over time.

What About Nutrition? The Key to Complementing Your Workout Routine

No matter how hard you train, your results will only go as far as your nutrition allows. Nutrition plays a vital role in building muscle, burning fat, and maintaining energy levels during your workouts. The old saying “you can’t out-train a bad diet” holds true—what you put in your body directly impacts how well you perform and recover.

Fueling Muscle Growth

To build muscle, you need to consume more calories than your body burns (known as a caloric surplus) while prioritizing protein to repair and grow muscle fibers. Aim for at least 1 gram of protein per pound of body weight, focusing on lean sources like chicken, fish, eggs, and legumes. Don’t forget about healthy fats and complex carbohydrates, which provide energy for your intense workouts and help with recovery.

Losing Fat While Maintaining Muscle

If your goal is fat loss, the focus shifts to a caloric deficit, where you consume fewer calories than you burn. This doesn’t mean starving yourself, though—you still need plenty of protein to preserve lean muscle mass. Incorporating complex carbs and healthy fats will keep your energy levels up while burning fat. Combining this approach with strength training and cardio will help you shed fat without sacrificing the muscle you’ve worked hard to build.

The Importance of Timing

Nutrient timing is another important factor, especially for those looking to maximize muscle growth and recovery. Consuming a mix of protein and carbs within 30-60 minutes after your workout helps replenish glycogen stores and kickstart the muscle repair process. Pre-workout meals should also include a balance of protein and complex carbs to fuel your session and help prevent muscle breakdown.

Hydration is Key

Staying hydrated might not sound as exciting as tracking protein intake, but it’s absolutely crucial to your success. Water plays a major role in muscle function, recovery, and overall performance. Aim to drink at least half your body weight in ounces of water each day, and more if you're doing intense training.

For more in-depth nutritional advice, check out these guides from JYM Supps [ 12 ], which covers all the basics for men looking to fuel their fitness goals.

Supplements: Do You Need Them?

Supplements can help fill gaps in your diet, but they’re not a replacement for real, whole foods. Protein powders, creatine, and fish oil are some of the most researched and effective supplements for supporting muscle growth and recovery. However, before jumping into supplements, make sure your basic nutrition is in check.

Consistency is Everything

Just like your workout routine, consistency is key when it comes to nutrition. Sticking to a balanced, nutrient-dense diet over time will give you the best results. The occasional treat won’t derail your progress, but making smart food choices most of the time will ensure you’re on the right path.

JYM Army Transformation Stories

JYM Army Men Who Transformed with These Routines

Workout routines for men aren’t just plans on paper—they’re proven by real results. Meet three JYM Army guys who turned their lives around using the routines right here on this page. Their stories show how dedication, science, and the right program can reshape your body and mindset.

Marty Stuber – 110+ lbs Down at 56

Marty, a 56-year-old ex-soldier, hit 350 lbs post-military, battling weight and depression. He grabbed workout routines for men like Shortcut to Size and Power Pyramid from this site, paired them with Pre JYM, and shed over 110 lbs. “Jim’s plans gave me structure,” he says. Now leaner and stronger, Marty’s proof these routines work at any age—building muscle while torching fat.

Steve Ngo – Marine’s Fat-to-Fit Comeback

Steve, a 35-year-old Marine, was sidelined by gout and 20% body fat. He started with Down and Up Mass—one of the workout routines for men here—then hit Holiday Shred with extended sets. Dropping fat and adding muscle, he credits the clear structure and intensity. “It’s military-grade fitness,” Steve says. His leaner physique shows these routines deliver.

Justin Kambouroglou – 300 lbs to Bodybuilder

Justin, 24, tipped 300+ lbs before finding Super Shredded 8 and Six Weeks to Sick Arms among these workout routines for men. With Shred JYM and cardioacceleration, he dropped to 205 lbs, then built a bodybuilder’s frame—adding serious arm size. “Jim’s routines flipped my life,” he says. From fat loss to gains , Justin’s transformation screams versatility.

Your Turn to Transform

These guys started where you might be—wanting change. Ready to try these workout routines for men yourself?

Pick your level above and join the JYM Army’s success squad!

The Best Workout Routine for Men: Your Transformation Starts Here

So, we’ve covered a lot—beginner, intermediate, and advanced workout routines, how often you should work out, and the importance of combining weight training with cardio. We’ve even discussed how critical nutrition is to your progress. But here’s the thing: none of this will work unless you take action.

You’ve got the blueprint. Whether you’re starting with bodyweight exercises at home or ready to crush the Big 5 lifts in the gym, the next step is up to you. Results don’t happen overnight, but with the right approach and consistency, you will see your body transform.

Start Today, See Results Tomorrow

The best part of embarking on this journey is that every step forward counts. Every rep, every set, every meal—it all adds up. And once you see that first bit of progress, whether it's an extra inch on your chest or the scale finally budging in the right direction, the fire to keep going will ignite.

Take Ownership of Your Fitness

You don’t have to be a fitness expert to see results, but you do need to stay consistent and push yourself. Track your progress, stay motivated, and adjust as you go. If something isn’t working, tweak it. If you hit a plateau, try new exercises or bump up the intensity. The key is to take control of your fitness and tailor it to what works best for you.

Your Success Is in Your Hands No matter where you are in your fitness journey—whether you’re just starting or pushing through a plateau—the best men’s workout routine is the one you can stick to and consistently improve upon. You have the power to make real, lasting changes to your body and your health. So what are you waiting for?

Call to Action:

Ready to transform your body? Start implementing these workout routines today and take the first step towards achieving your fitness goals. Don’t forget to pair your workouts with a solid nutrition plan and adequate rest. If you’re looking for more guidance, check out our additional fitness resources and nutrition plans [ 13 ] to help you on your journey.

Frequently Asked Questions (FAQ) About the Best Men’s Workouts

1. What’s the best workout schedule for men?

The best workout schedule depends on your goals. For building muscle, a 4-5 day split with focus on major muscle groups works best. For fat loss, combining weight training with 3-4 days of cardio or HIIT is highly effective. Always include rest days to allow your body to recover.

2. What are the Big 5 exercises?

The Big 5 exercises are compound movements that target multiple muscle groups : Squats, Deadlifts, Bench Press, Overhead Press, and Barbell Rows. These exercises form the foundation of most strength training programs due to their effectiveness in building muscle and increasing overall strength. 

3. Can I get ripped at 47?

Yes, you can absolutely get ripped at 47! Age may slow down recovery, but with the right mix of strength training, proper nutrition, supplements , and adequate rest, you can build muscle and burn fat well into your 40s and beyond. Focus on compound lifts and ensure your protein intake supports muscle recovery. Don’t forget, you don’t need a gym to get ripped. 

4. Which gym routine is best for building muscle?

The best gym routine for building muscle is one that includes progressive overload, focusing on the Big 5 exercises. A split routine, such as Push/Pull/Legs, hitting each muscle group twice per week, is effective for maximizing muscle hypertrophy.

5. How many pushups should I do a day?

This depends on your fitness level. Beginners may start with 20-30 pushups per day, while more advanced individuals might aim for 50-100 pushups spread across multiple sets. The key is consistency and gradually increasing the number of reps over time. So people incorporate them into their warm up routine or into their workout routine

6. What is the king of all exercises?

Squats are often referred to as the king of all exercises because they engage multiple muscle groups, including your legs, core, and even upper body stabilizers, making them incredibly effective for overall strength and muscle development.

7. How long does it realistically take to get in shape?

This depends on your starting point, consistency, and goals. For noticeable muscle growth and fat loss, expect to see significant changes within 12 weeks of following a well-structured workout and nutrition plan. Staying consistent is the key to long-term success.

8. What is the best hour to work out?

There’s no universally “best” time to work out—it depends on your schedule and energy levels. Some people perform better in the morning, while others find the afternoon or evening works best. Choose a time that fits your lifestyle and allows for consistency.

9. What exercise burns the most belly fat?

While you can’t spot-reduce fat, HIIT combined with compound movements like deadlifts, squats, and planks helps burn overall body fat, including belly fat. Pair this with a calorie-controlled diet for best results .

10. Which muscle is toughest to grow?

Calves, forearms, and abs are often considered the toughest muscles to grow because they are used frequently in daily activities, which makes them more resistant to hypertrophy. To stimulate growth, increase training frequency and focus on progressive overload.

 


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