Free workout plans for men

A 30-minute low-intensity recovery day for men: thoracic rotation stretches, anti-rotation plank holds and bodyweight…

A 40-minute cable-only arm pump for men. Rope hammer curls and single-arm cable curls keep constant tension on the…

A 45-minute advanced arm session for men that trades pump work for load.

A 50-minute advanced cable arm blitz for men, structured heavy-to-light.

A 55-minute advanced athletic strength session for men centred on the squat and the pull.

A 45-minute cable pull day for men. Single-arm bent-over rows fix side-to-side imbalances in the mid-back, alternate…

A 55-minute advanced back session for men, built for density rather than width.

A 50-minute advanced session for men chasing lat width. Bent-over rows at five sets of five build the strength base,…

A 65-minute advanced bench specialisation for men. Reverse close-grip bench at five sets of three trains the lockout…

A 25-minute calf specialisation for men, built for people whose calves refuse to grow.

A 35-minute endurance session for men built on three machines-and-floor intervals: five rounds of ski erg,…

A 45-minute machine and cable push session for men. The lever standing chest press keeps constant tension without a…

A 50-minute advanced chest specialisation for men. Incline barbell press at five sets of five builds the upper chest…

A 25-minute cable core session for men. Cable twists at 45 seconds a set train rotation under constant tension,…

A 20-minute beginner core session for men that trains stability rather than crunching.

A 70-minute advanced deadlift block for men. Romanian deadlifts at five sets of three build the hinge under heavy…

A 40-minute advanced endurance circuit for men, four movements at 15 reps each: burpees, medicine-ball chest pushes…

A 25-minute full-body strength session for men in three lifts: box squats, decline chest press and lat pulldowns, all…

A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a…

A 45-minute advanced conditioning session for men that mixes machine, bodyweight and dumbbell work.

A 40-minute beginner full-body session for men on assisted and supported equipment.

A 45-minute functional strength session for men. Assisted Bulgarian split squats build single-leg strength, single-arm…

German Volume Training for the lower body: bench front squats at ten sets of ten, Romanian deadlifts at ten sets of…

German Volume Training for the upper body: decline chest press at ten sets of ten, full-range lat pulldowns at ten…

A 30-minute advanced HIIT session for men, all intervals. High knees against a wall run five sets of 40 seconds,…

A 25-minute advanced home ab session for men with no equipment at all. V-ups and reverse crunches load flexion from…

A 35-minute advanced home conditioning session for men, no equipment and around 420 kcal.

A 30-minute home back and biceps session for men, no equipment required.

A 20-minute beginner home back session for men with no bar and no bands.

A 30-minute advanced home back session for men aimed at postural endurance.

A 25-minute home boxing conditioning session for men. Five rounds of shadow boxing set the base, jabs and side-to-side…

A 20-minute advanced home burpee session for men — four variations, roughly 280 kcal, nothing but floor space.

A 35-minute advanced home calisthenics session for men focused on skill work.

A 25-minute apartment-friendly cardio session for men with no jumping at all.

A 25-minute home chest session for men built on five push-up variations.

A 15-minute beginner home core session for men and a sensible first ab workout.

A 20-minute advanced home core session for men built entirely on isometric holds.

A 25-minute home stretching session for men covering the hamstrings, glutes, quads and lower back.

A 30-minute advanced home shoulder session for men, no weights required.

A 30-minute advanced home power session for men. Plyo push-ups build upper-body explosiveness, double jump squats and…

A 10-minute home full-body session for men with four movements: bodyweight squats, push-ups, elbow planks and jumping…

A 30-minute home fat-burning circuit for men, no equipment and around 340 kcal.

A 45-minute advanced home full-body session for men, roughly 520 kcal with no equipment.

A 30-minute home full-body circuit for men with no equipment. Walkouts warm the whole body and load the shoulders,…

A 15-minute home full-body session for men in five movements: bodyweight squats, push-ups, rear lunges, alternate…

A 20-minute beginner home full-body session for men: squats, push-ups, bodyweight standing rows and elbow planks.

A 40-minute home strength session for men that pushes bodyweight training toward real load.

A 15-minute advanced home HIIT session for men: burpees, jump squats, mountain climbers and plank jacks, all in…

A 40-minute advanced home leg session for men, roughly 460 kcal with no equipment.

A 25-minute beginner home leg session for men. Bodyweight squats build the base pattern, forward lunges introduce…

A 35-minute home leg session for men built on volume rather than load. Bodyweight squats at 20 reps and walking lunges…

A 20-minute home mobility session for men covering the back, hips and hamstrings.

A 15-minute morning session for men that combines mobility with a little activation.

A 20-minute home oblique session for men with no equipment. Cross-body crunches and bicycle twisting crunches train…

A 15-minute desk-break session for men. Upper back stretches and shoulder circles undo the rounded posture of a…

A 30-minute home posterior-chain session for men. Single-leg deadlifts train the hip hinge, glute bridge marches load…

A 35-minute advanced home pushing session for men and one of the hardest bodyweight sessions in the library.

A 20-minute beginner home pushing session for men. Wall push-ups start the progression, standard push-ups follow, pike…

A 30-minute home pushing session for men built on volume across five hand positions.

A 30-minute home shoulder and arm session for men with no weights. Pike push-ups and bodyweight military presses load…

A 35-minute advanced home session for men built entirely on one leg at a time.

A 20-minute home ab circuit for men. Bicycle crunches train rotation, lying leg raises load the lower abs, Russian…

A 20-minute Tabata session for men: jump squats, push-ups, mountain climbers and high knees, each for eight rounds of…

A 20-minute beginner home triceps session for men. Knee close-grip push-ups build pressing strength at a manageable…

A 20-minute home leg session for men that only needs a wall. Wall squats, 45-second wall sits and paused wall squats…

A 40-minute hybrid session for men that alternates conditioning with strength.

A 45-minute beginner leg session for men on approachable equipment. Cable goblet squats teach the squat pattern with a…

A 55-minute leg hypertrophy session for men. Curtsy lunges load the glutes from a crossed angle, sumo deadlifts build…

A 65-minute advanced leg session for men built on strength. Feet-together squats at five sets of five open, clean-grip…

A 50-minute leg and glute session for men. Curtsy lunges start with a glute-biased angle, hack squats load the quads…

A 65-minute advanced lower-body power session for men. Front squats and single-arm deadlifts at five reps build…

A 70-minute advanced mass-building session for men at five sets of eight across the board.

A 50-minute advanced session for men preparing to learn the Olympic lifts.

A 50-minute posterior-chain session for men. Barbell deadlifts at four sets of eight lead, lever deadlifts add loaded…

A 70-minute advanced powerlifting session for men on the classic 5x5 structure.

A 40-minute beginner pull day for men on assisted equipment. Assisted close-grip chin-ups and parallel-grip pull-ups…

A 60-minute advanced heavy pull day for men. Push bent-over rows at four sets of six lead the strength work, kneeling…

A 55-minute pull session for men built for size rather than maximum load.

A 40-minute beginner push day for men on assisted and machine equipment.

A 60-minute advanced heavy push day for men. Wide-grip bench press at four sets of six leads, cable crossovers add…

A 55-minute push session for men built for muscle growth. Incline lever press and inner chest press machines load the…

A 50-minute advanced quad session for men. Alternate leg press at five sets of six loads each leg heavily, front chest…

A 50-minute advanced shoulder session for men. Seated overhead press at five sets of five drives the strength,…

A 35-minute shoulder session for men on dumbbells and cables. Seated shoulder presses build the front delts,…

A 70-minute advanced squat block for men. Deep squats at five sets of three build maximal strength, paused squats with…

A 60-minute advanced strongman-inspired session for men. Box squats at four sets of eight build the base, rope lat…

A 40-minute beginner upper-body session for men on assisted equipment. Kneeling assisted dips and close-grip chin-ups…

A 65-minute advanced upper-body strength session for men. Reverse-grip decline bench press and single-arm lever rows…

A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows…

A 65-minute advanced upper-body power session for men. Decline bench press and supinated bent-over rows at four sets…