{"id":73383,"date":"2025-06-09T15:27:55","date_gmt":"2025-06-09T15:27:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73383"},"modified":"2025-06-09T15:27:55","modified_gmt":"2025-06-09T15:27:55","slug":"workout-plans-for-men","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/","title":{"rendered":"Workout Plans For Men: A Complete Guide To Get You In Shape"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#What_Are_Some_Basic_Workout_Plans_For_Men\" >What Are Some Basic Workout Plans For Men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#What_Are_Some_Popular_Workout_Plans_For_Men\" >What Are Some Popular Workout Plans For Men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#How_To_Choose_The_Right_Workout_Plan_For_Your_Goals\" >How To Choose The Right Workout Plan For Your Goals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#What_Should_A_Beginners_Workout_Plan_Include\" >What Should A Beginner\u2019s Workout Plan Include?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#How_To_Balance_Strength_And_Cardio_In_A_Workout_Plan\" >How To Balance Strength And Cardio In A Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#What_Are_Common_Mistakes_In_Workout_Plans_For_Men\" >What Are Common Mistakes In Workout Plans For Men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#How_To_Track_Progress_In_Your_Workout_Plan\" >How To Track Progress In Your Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#How_Do_You_Stay_Consistent_With_A_Workout_Plan\" >How Do You Stay Consistent With A Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#Can_I_work_out_every_day\" >Can I work out every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#How_long_should_a_workout_session_be\" >How long should a workout session be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#Is_stretching_before_workouts_necessary\" >Is stretching before workouts necessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#Can_I_do_home_workouts_instead_of_going_to_the_gym\" >Can I do home workouts instead of going to the gym?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether your goal is to build lean muscle, decrease stubborn body fat, boost cardiovascular fitness, or simply move better and feel stronger daily, this guide supports you.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With endless opinions, trends, and contradicting advice online, it\u2019s easy to feel confused or stuck when choosing the right workout plan. Your training should match your lifestyle, goals, and experience level &#8211; not the other way around.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why we\u2019ve broken down the most effective and evidence-backed workout plans for men, from beginner-friendly routines to advanced gym splits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you prefer lifting heavy at the gym, squeezing in home workouts, or something in between, this guide will help you build a sustainable, realistic, and results-driven approach you can use for the long term.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Basic_Workout_Plans_For_Men\"><\/span><strong>What Are Some Basic Workout Plans For Men?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no one-size-fits-all approach to training. Different workout plans for men or anyone, for that matter, will suit different goals, abilities, experience levels, and most importantly, preferences.\u00a0<\/span><\/p>\n<p><b>A few tried-and-true training splits include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper\/Lower Body Split:<\/b><span style=\"font-weight: 400;\"> Focus on pushing and pulling muscles on alternating days. Ideal for 4 days per week.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Intermediate-advanced individuals typically utilize these, as it allows for more load, volume, and intensity <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546444\/\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push\/Pull\/Legs (PPL): <\/b><span style=\"font-weight: 400;\">Train related movement patterns together.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can train with this method 3, 6, or even 7 days per week, depending on intensity. The PPL is another simple structure that organizes sessions into specific movement patterns <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29564973\/\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Body Split:<\/b><span style=\"font-weight: 400;\"> Train all major muscle groups in one session, 3\u20134x per week. Perfect for beginners or time-constrained lifters <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153194\/\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You or a trainer may integrate these methods into a 6-day gym workout schedule or a more manageable 3-4 day routine, depending on your time, goals, and recovery capacity <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31817252\/%5C\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can explore more ideas in our guide for men&#8217;s weight loss workout plans.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73339\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/How-To-Lose-Thigh-Fat-For-Men_-Maximize-Your-Leg-Training-Results-With-These-Thigh-Blasting-Moves-1-1024x640.png\" alt=\"Workout Plans For Men\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/How-To-Lose-Thigh-Fat-For-Men_-Maximize-Your-Leg-Training-Results-With-These-Thigh-Blasting-Moves-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/How-To-Lose-Thigh-Fat-For-Men_-Maximize-Your-Leg-Training-Results-With-These-Thigh-Blasting-Moves-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/How-To-Lose-Thigh-Fat-For-Men_-Maximize-Your-Leg-Training-Results-With-These-Thigh-Blasting-Moves-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/How-To-Lose-Thigh-Fat-For-Men_-Maximize-Your-Leg-Training-Results-With-These-Thigh-Blasting-Moves-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/How-To-Lose-Thigh-Fat-For-Men_-Maximize-Your-Leg-Training-Results-With-These-Thigh-Blasting-Moves-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Popular_Workout_Plans_For_Men\"><\/span><strong>What Are Some Popular Workout Plans For Men?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/betterme.world\/articles\/military-calisthenics-workout\/\"><b>Calisthenics<\/b><\/a><span style=\"font-weight: 400;\"> is a bodyweight-based approach requiring zero equipment and building strength, control, and mobility. It\u2019s great for home workouts or travel days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-designed calisthenics workout plan for mass can also progressively overload with advanced movements like archer push-ups, pistol squats, and front levers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8549894\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>An upper\/lower weight training split<\/b><span style=\"font-weight: 400;\"> is perfect for men focused on strength and aesthetics. Alternate upper and lower body sessions 4 days a week, mixing compound lifts (e.g., bench, squats) and isolation work (e.g., curls, tricep pushdowns) <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29564973\/\"><span style=\"font-weight: 400;\">(2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31817252\/%5C\"><span style=\"font-weight: 400;\">4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><b>Example 7-Day Gym Workout Plan for advanced individuals who recover well and love routine:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1: <\/b><span style=\"font-weight: 400;\">Chest &amp; Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Back &amp; Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5: <\/b><span style=\"font-weight: 400;\">Full Body or Core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 6: <\/b><span style=\"font-weight: 400;\">Active Recovery or Conditioning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 7:<\/b><span style=\"font-weight: 400;\"> Rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This plan offers high frequency and volume for hypertrophy, but recovery strategies (nutrition, sleep, deload weeks) become even more important (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8072992\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/best-workout-split-for-muscle-gain\/\"><b>Upper\/Lower Weight Training Split<\/b><\/a><span style=\"font-weight: 400;\"> for men focused on building strength and defining aesthetics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternate upper and lower body sessions 4 days a week, mixing compound lifts (e.g., bench, squats) and isolation work (e.g., curls, tricep pushdowns) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8126497\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find free workout plans for men online that incorporate these exercises.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10-minute-full-body-stretch-for-beginners\/\">The Ultimate 10-Minute Full-Body Stretch for Beginners to Improve Flexibility and Reduce Stiffness<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Choose_The_Right_Workout_Plan_For_Your_Goals\"><\/span><strong>How To Choose The Right Workout Plan For Your Goals?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Start by clarifying your goals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build Muscle: <\/b><span style=\"font-weight: 400;\">Focus on volume, progressive overload, and sufficient recovery <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546444\/\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31817252\/%5C\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8126497\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lose Fat:<\/b><span style=\"font-weight: 400;\"> Incorporate resistance training with steady-state or interval cardio (i.e., a men\u2019s weight loss workout plan).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Fitness: <\/b><span style=\"font-weight: 400;\">Blend strength work with mobility, endurance, and agility training.<\/span><\/li>\n<\/ul>\n<p><b>Also consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training experience: <\/b><span style=\"font-weight: 400;\">If you are new to strength training and working out, following a full-body routine 2-3 days per week is generally best <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153194\/\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age:<\/b><span style=\"font-weight: 400;\"> Different ages and stages of life may require different focus points (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8775372\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), or modifications, as well as more recovery days, joint-friendly movements, and mobility focus. Read the workout plan for a 40-year-old man.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time and equipment access:<\/b><span style=\"font-weight: 400;\"> A custom workout plan should fit your lifestyle, not disrupt it. Home-based routines can still be effective (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8549894\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73385\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1-1024x640.png\" alt=\"Workout Plans For Men\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_A_Beginners_Workout_Plan_Include\"><\/span><strong>What Should A Beginner\u2019s Workout Plan Include?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to resistance training, less is more. The best gym workout plan for beginners emphasizes form, confidence, and steady progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s crucial to take the time to learn and develop proper movement mechanics from the start.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it can be tempting to rush this step, patience pays off. Without solid technique, most lifters quickly hit a ceiling- not because their muscles aren\u2019t strong enough, but because poor mechanics limit progress and raise the risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35291645\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34125411\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lack of progress is frustrating, and it can also mean going back to square one months (or even years) into your training. You can\u2019t run before walking, so imagine maxing out a back squat before mastering a pain-free, below-parallel bodyweight squat with control.<\/span><\/p>\n<p><b>Focus on key movement patterns:<\/b><b><\/b><\/p>\n<ul>\n<li><b>Push<\/b><\/li>\n<li><b>Pull<\/b><\/li>\n<li><b>Squat<\/b><\/li>\n<li><b>Hinge<\/b><\/li>\n<li><b>Carry<\/b><\/li>\n<\/ul>\n<p><b>Volume: <\/b><span style=\"font-weight: 400;\">Start with 2 weekly full-body sessions, and consider adding a third if you can stay consistent (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546444\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153194\/\"><span style=\"font-weight: 400;\">3)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Recommended starting volume:<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Begin with 2 sets of 12\u201315 repetitions per exercise. Once comfortable, progress to 3 sets (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546444\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31817252\/%5C\"><span style=\"font-weight: 400;\">4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Balance_Strength_And_Cardio_In_A_Workout_Plan\"><\/span><strong>How To Balance Strength And Cardio In A Workout Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This balancing process is where many individuals may go wrong.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can improve both strength and endurance, but only if programmed smartly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This programming process is called concurrent training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34757594\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to NIH research, you can combine cardio and resistance training without negatively impacting hypertrophy -if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Separate sessions (e.g., lift in the morning, cardio in the evening)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift before cardio when training together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use cardio types that don&#8217;t conflict (e.g., cycling over long-distance running for lifters)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to kill yourself with HIIT every session. Steady-state cardio (like <a href=\"https:\/\/betterme.world\/articles\/walking-treadmill-workout\/\">incline treadmill walking<\/a> or rowing) can complement lifting nicely, enhancing performance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33497853\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36290339\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Common_Mistakes_In_Workout_Plans_For_Men\"><\/span><strong>What Are Common Mistakes In Workout Plans For Men?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avoid these traps that stall progress or lead to burnout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overtraining: <\/b><span style=\"font-weight: 400;\">More isn\u2019t always better. Recovery = growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neglecting rest days: <\/b><span style=\"font-weight: 400;\">Your muscles grow when you rest, not when you lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No progression plan: <\/b><span style=\"font-weight: 400;\">Doing the same routine for months without adding reps, weight, or intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Copy\/paste routines: <\/b><span style=\"font-weight: 400;\">A plan that worked for a fitness model may not work for you.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-men\/\">Calisthenics Workout Plan for Men Who Want to Get Lean<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Track_Progress_In_Your_Workout_Plan\"><\/span><strong>How To Track Progress In Your Workout Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not tracking it, you&#8217;re guessing. Progress tracking builds motivation and clarity.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength logs: <\/b><span style=\"font-weight: 400;\">Track exercises, sets, reps, and weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progress photos:<\/b><span style=\"font-weight: 400;\"> Weekly or monthly snapshots help assess physique changes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body measurements:<\/b><span style=\"font-weight: 400;\"> Tape measure your chest, arms, waist, and thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Benchmarks:<\/b><span style=\"font-weight: 400;\"> Can you lift more? Run longer? Recover faster?<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Stay_Consistent_With_A_Workout_Plan\"><\/span><strong>How Do You Stay Consistent With A Workout Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Motivation fades &#8211; systems keep you going.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to stay locked in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set realistic goals:<\/b><span style=\"font-weight: 400;\"> Start with 3x\/week, not 6.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pair workouts with habits: <\/b><span style=\"font-weight: 400;\">Train right after work, or before your morning coffee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep it flexible: <\/b><span style=\"font-weight: 400;\">Missed your gym slot? Switch to a workout plan for men at home that day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track small wins: <\/b><span style=\"font-weight: 400;\">Progress photos, better sleep, improved focus &#8211; all count.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consistency always beats intensity in the long run.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73287\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png\" alt=\"Workout Plans For Men\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_work_out_every_day\"><\/span><strong>Can I work out every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, but it depends on your training intensity, <a href=\"https:\/\/betterme.world\/articles\/knee-recovery-workouts\/\">recovery<\/a>, and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While daily intense workouts can lead to burnout, incorporating active recovery, light cardio, mobility work, or low-impact training on alternate days can support progress and reduce injury risk.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_workout_session_be\"><\/span><strong>How long should a workout session be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Depending on the goal, most men benefit from 30\u201360 minutes per session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prioritize exercise quality over duration. A focused, efficient workout with proper warm-up, progressive overload, and intentional effort will yield better results than a more extended, unfocused session.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_stretching_before_workouts_necessary\"><\/span><strong>Is stretching before workouts necessary?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Static stretching before lifting isn\u2019t ideal. Instead, use dynamic warm-ups\u2014like leg swings, lunges, or band pull-aparts\u2014to activate muscles and increase blood flow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Save static stretches for post-workout to improve flexibility and support recovery without impairing performance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_home_workouts_instead_of_going_to_the_gym\"><\/span><strong>Can I do home workouts instead of going to the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Home workouts can be just as effective with proper programming.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can build strength, muscle, and endurance using bodyweight exercises, resistance bands, or dumbbells. The key is consistency, progressive overload, and choosing movements that match your goals.<\/span><\/p>\n<p>&nbsp;<\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Plans_For_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether following a 6-day gym workout schedule, mixing in home-based training, or easing into your first routine, the most effective workout plans for men are consistent, goal-driven, and personalized. There\u2019s no magic formula- what works is what you can stick with, adapt to your lifestyle, and recover from.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common reason men don\u2019t see results isn\u2019t lack of effort, it\u2019s:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inconsistency<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrealistic expectations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choosing plans that don\u2019t align with their individual goals or schedules.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start where you are. Focus on mastering the basics. Keep your workouts simple, intentional, and challenging enough to promote growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, progression happens in small, consistent steps, not overnight transformations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Track your progress, prioritize recovery, and don\u2019t be afraid to adjust your plan as your body and goals evolve. Whether you&#8217;re training for muscle gain, fat loss, improved fitness, or simply to feel better in your day-to-day life, showing up with purpose and patience will get you there.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Train with intent. Recover with purpose. Stay consistent. And trust that the results will come.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether your goal is to build lean muscle, decrease stubborn body fat, boost cardiovascular fitness, or simply move better and feel stronger daily, this guide supports you. With endless opinions, trends, and contradicting advice online, it\u2019s easy to feel confused or stuck when choosing the right workout plan. Your training should match your lifestyle, goals, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73386,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129],"tags":[],"coauthors":[45],"class_list":["post-73383","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workout Plans For Men: A Complete Guide To Get You In Shape - BetterMe<\/title>\n<meta name=\"description\" content=\"Get in shape with these expert-approved \u2605 WORKOUT PLANS FOR MEN \u27a4 at home, in the gym, or training for muscle gain or weight loss\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout Plans For Men: A Complete Guide To Get You In Shape\" \/>\n<meta property=\"og:description\" content=\"Get in shape with these expert-approved \u2605 WORKOUT PLANS FOR MEN \u27a4 at home, in the gym, or training for muscle gain or weight loss\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Workout Plans For Men: A Complete Guide To Get You In Shape\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/\"},\"wordCount\":1515,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png\",\"articleSection\":[\"For Men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether your goal is to build lean muscle, decrease stubborn body fat, boost cardiovascular fitness, or simply move better and feel stronger daily, this guide supports you.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With endless opinions, trends, and contradicting advice online, it\u2019s easy to feel confused or stuck when choosing the right workout plan. Your training should match your lifestyle, goals, and experience level - not the other way around.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That\u2019s why we\u2019ve broken down the most effective and evidence-backed workout plans for men, from beginner-friendly routines to advanced gym splits.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you prefer lifting heavy at the gym, squeezing in home workouts, or something in between, this guide will help you build a sustainable, realistic, and results-driven approach you can use for the long term.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Some Basic Workout Plans For Men?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There\u2019s no one-size-fits-all approach to training. Different workout plans for men or anyone, for that matter, will suit different goals, abilities, experience levels, and most importantly, preferences.\u00a0<\/span>\\r\\n\\r\\n<b>A few tried-and-true training splits include:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Upper\/Lower Body Split:<\/b><span style=\\\"font-weight: 400;\\\"> Focus on pushing and pulling muscles on alternating days. Ideal for 4 days per week.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Intermediate-advanced individuals typically utilize these, as it allows for more load, volume, and intensity <\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546444\/\\\"><span style=\\\"font-weight: 400;\\\">(1)<\/span><\/a><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Push\/Pull\/Legs (PPL): <\/b><span style=\\\"font-wei ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/\",\"name\":\"Workout Plans For Men: A Complete Guide To Get You In Shape - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png\",\"description\":\"Get in shape with these expert-approved \u2605 WORKOUT PLANS FOR MEN \u27a4 at home, in the gym, or training for muscle gain or weight loss\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"For Men\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-men\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Workout Plans For Men: A Complete Guide To Get You In Shape\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Your training should match your lifestyle, goals, and experience level - not the other way around.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That\u2019s why we\u2019ve broken down the most effective and evidence-backed workout plans for men, from beginner-friendly routines to advanced gym splits.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you prefer lifting heavy at the gym, squeezing in home workouts, or something in between, this guide will help you build a sustainable, realistic, and results-driven approach you can use for the long term.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Some Basic Workout Plans For Men?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There\u2019s no one-size-fits-all approach to training. Different workout plans for men or anyone, for that matter, will suit different goals, abilities, experience levels, and most importantly, preferences.\u00a0<\/span>\r\n\r\n<b>A few tried-and-true training splits include:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper\/Lower Body Split:<\/b><span style=\"font-weight: 400;\"> Focus on pushing and pulling muscles on alternating days. Ideal for 4 days per week.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Intermediate-advanced individuals typically utilize these, as it allows for more load, volume, and intensity <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546444\/\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push\/Pull\/Legs (PPL): <\/b><span style=\"font-wei ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/","url":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/","name":"Workout Plans For Men: A Complete Guide To Get You In Shape - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png","description":"Get in shape with these expert-approved \u2605 WORKOUT PLANS FOR MEN \u27a4 at home, in the gym, or training for muscle gain or weight loss","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-196-workout-plans-for-men.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/workout-plans-for-men\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"For Men","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-men\/"},{"@type":"ListItem","position":5,"name":"Workout Plans For Men: A Complete Guide To Get You In Shape"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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