best workout routine for menLet’s face it, you’re getting a little older, maybe in your 30’s and you feel like you need to start working out and getting into better shape before you completely lose control of your body. But what do you do about it? What is the best workout routine for men? Starting now is the best time and getting into a workout routine doesn’t have to be hard. So I’m going to provide you with a simple blueprint of a workout routine for men to follow that will help you reach those goals no matter what your current shape is.

First things first, I would highly suggest a gym membership if you can obtain one. If you have a gym that you can go to this will make the workout routine much easier. If you don’t, check out the suggestions I made in another article about workouts at home without equipment as a starting point. Now, let’s assume that you have a gym you can go to and get started on this workout routine for men.

I’m going to suggest a push, pull and legs workout split for this routine of 4-6 days a week. Research shows that muscle gains are greater when muscle groups are exercised more than once per week. Check out this study done on the topic of frequency. The reason being is that it’s easy to follow and easy to track what you should be doing and doesn’t get confusing. We are going to incorporate many compound lifts into this workout routine because they will give you the biggest bang for your buck and your time.

Related  Morning Exercise Can Boost Brain Power (New 2019 Study)

You’re going to need to start with lower weights until you can figure out what the ideal weights are for you. In this basic routine we are going to be working in the 8-12 rep range, so pick a weight that you can hit that range on but make sure each set, when you get to the final rep it is challenging. If it’s too easy then add some weight in small increments until you find the sweet spot. If the weights are too light then you get the results you’re looking for.

Workout Routine for Men – Push, Pull, Legs Workout Split

  • Push Day
    • Pick 3 Exercises (Change it up on each push day)
      • Barbell or Dumbbell Flat or Incline Bench Press
      • Barbell or Dumbbell Overhead Press
      • Lateral Raises (Cable or Dumbbell)
      • Machine Should Press
      • Machine Chest Press
      • Push-ups
      • Dips
      • Tricep Extensions
      • Tricep Rope Push-downs
  • Pull Day
    • Pick 3 Exercises (Change it up on each pull day)
      • Cable Rows
      • Barbell or Dumbbell Rows
      • Lat Pull-down
      • Shrugs
      • Any back machine like a low or high row
      • Pull-ups
  • Leg Day
    • Pick 3 Exercises (Change it up on each leg day)
      • Deadlift
      • Back or Front Squat
      • Lunges
      • Goblet Squat
      • Leg Curls
      • Leg Extensions (Careful and use lighter weights)
      • Stiff Leg Deadlift
  • Abs
    • Include any type of ab workout on each of the workout days at the end of the session
  • Cardio
    • If you’re going for weight loss add 30 minutes of steady state cardio to your sessions 2-3 times a week
    • If you’re not going for weight loss then add 10 minutes of steady state cardio to all workout days at the beginning of the session.
Related  Morning Exercise Can Boost Brain Power (New 2019 Study)

These exercises should give you a good starting point and some guidance on where to begin with your workout routine for men. If you remain consistent and keep your diet in check then you will definitely see results in the coming weeks and months while on the plan.


Hi, I’m Adam!

I started my fitness journey in 2015 and haven’t looked back. I was about 30 pounds overweight, fat, lazy and not motivated. Via a series of unfortunate life events and feeling like I was lacking structure in my life, I decided to join my local gym. I dove head first into researching workouts, what worked and what didn’t along with supplements and anything else fitness related. I’ve never felt better!

Along my journey I also found out that I have low testosterone, that of an 80 year old man. 

With all of the fitness and and TRT research I’ve done, I figured it would be a great idea to start a blog and share that knowledge. Don’t hesistate to leave feedback or reach out with any question you may have via my Contact Me page.