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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 different home and gym workout plans

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.

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.

The 3-day men's home workout routine

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

Day 1: Upper Body Home Workout A

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
Upper Body Home Workout A #2 | Repeat 3 times
  • Pike push up: 8 reps
  • Superman: 10 reps
  • Diamond Push Up: 8 reps
  • Rest: 1 minute
Upper Body Home Workout A #2 | Repeat 3 times
  • Plyo push up to shoulder tap: 8 reps
  • Superman pull: 10 reps
  • Dolphin push up: 8 reps
  • Rest: 1 minute

Day 3: Legs & Core HIIT Workout | Repeat 4 times

  • 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

Day 5: Upper Body Home Workout B

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
Upper Body Home Workout B #2 | Repeat 3 times
  • 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

Day 1: Full Body HIIT Home Workout | Repeat 3 times

  • 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

Day 3: Upper Body & Core Workout | Repeat 3 times

  • 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

Day 5: Leg Workout | Repeat 3 times

  • 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

The 3-day men's gym workout routine

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

Day 1: Push Gym Workout A

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
Push Gym Workout A #2 | Repeat 3 times
  • Incline dumbbell bench press: 8 reps x 9 RPE (1 rep in reserve)
  • Rest: 90 seconds
Push Gym Workout A #3 | Repeat 3 times
  • Neutral Grip Bench Press: 8 reps x 9 RPE (1 rep in reserve)
  • Low cable chest fly: 10 reps x failure
  • Rest: 1 minute
Push Gym Workout A #4 | Repeat 4 times
  • 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

Day 3: Pull Gym Workout A

Pull Gym Workout A #1 | Repeat 4 times
  • Yates reverse grip row: 8 reps x 9 RPE (1 rep in reserve)
  • Rest: 90 seconds
Pull Gym Workout A #2 | Repeat 4 times
  • T-bar row: 10 reps x 8 RPE (2 reps in reserve)
  • Rest: 90 seconds
Pull Gym Workout A #3 | Repeat 4 times
  • Lat pull down: 12 reps x 9 RPE (1 rep in reserve)
  • Rest: 90 seconds
Pull Gym Workout A #4 | Repeat 4 times
  • Superman: 1 minute
  • Rest: 1 minute
Pull Gym Workout A #5 | Repeat 3 times
  • Seated curl: 1 minute
  • Rest: 1 minute

Day 5: Leg Gym Workout A

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
Leg Gym Workout A #2 | Repeat 3 times
  • American deadlift: 10 reps x 8 RPE (2 reps in reserve)
  • Rest: 90 seconds
Leg Gym Workout A #3 | Repeat 3 times
  • 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

Day 1: Pull Gym Workout B

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
Pull Gym Workout B #2 | Repeat 4 times
  • Bent over barbell row: 10 reps x 8 RPE (1 rep in reserve)
  • Rest: 90 seconds
Pull Gym Workout B #3 | Repeat 4 times
  • Seated cable row: 12 reps x 8 RPE (1 rep in reserve)
  • Rest: 90 seconds
Pull Gym Workout B #4 | Repeat 4 times
  • Hyper extension: 15 reps
  • Rest: 1 minute
Pull Gym Workout B #5 | Repeat 3 times
  • Rope cable curl: 15 reps
  • Rest: 1 minute

Day 3: Push Gym Workout B

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
Push Gym Workout B #2 | Repeat 3 times
  • 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
Push Gym Workout B #3 | Repeat 4 times
  • Bench Press: 8 reps x 8 RPE (2 reps in reserve)
  • Rest: 90 seconds
Push Gym Workout B #3 | Repeat 3 times
  • Reverse Dumbbell Bench Press: 8 reps x 9 RPE (1 reps in reserve)
  • Dumbbell Fly: 8 reps x failure
  • Rest: 90 seconds

Day 5: Leg Gym Workout B

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
Leg Gym Workout B #2 | Repeat 4 times
  • Reverse lunge: 8 reps x 8 RPE (right side)
  • Reverse lunge: 8 reps x 8 RPE (left side)
  • Rest: 90 seconds
Leg Gym Workout B #3 | Repeat 3 times
  • 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

The 5-day men's home workout routine

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

The 5-day men's gym workout routine

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

Adjust the workout plans according to your needs

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...

What about nutrition?

We made a free ebook with detailed meal plans:

Questions? Contact us

For questions, custom nutrition and workout routines inquiries, contact us at: [email protected]

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