Workout Routines for Men
Build workout routines for men. Just select your goals, time constraints, and access to equipment to find a workout that fits your life. Then, bring your workout to the gym with EMG's mobile site and compliment of 100+ Exercise Videos. For more simple, highly effective workouts check out StrongLifts5x5.
Download the EMG App: Google Chrome Web Store
EMG's Workout Builder App
Step 1. Choose Your Workout Goals
Are you looking for more muscle mass, more muscle endurance, or more strength and endurance? If your goal is to gain muscle, your routines will utilize more basic exercises like the bench press, military press, straight bar curl, close grip press, squat, and deadlift in the lower repetition range (6-8 repetitions). If your goal is muscle endurance, your routine will utilize basic exercises plus more concentrated exercises in the higher repetition range (12-15 repetitions). Strength and endurance workout routines utilize a combination of low repetition sets and high repetition sets.
Step 2. Choose Your Time Constraints
How often and how long can you workout? Lack of time is a major reason why many men stop going to the gym. They simply do not have or make time to work out. Choose 2, 3, or 4 workouts per week. Also, choose between either a 30- or 60-minute workout. Even if you have limited time to workout, you can still realize the benefits of weight training. Whenever you have to workout in a limited amount of time, be sure to get the most out of each workout. Maximize your effort on each rep and each set.
Step 3. Choose Your Access and Preference to Equipment
Do you have access to machine and free weight equipment? Are you more comfortable with machine than free weights? Exercise machines stabilize your body position and control the range of joint motion. On the other hand, free weight exercises will better work your stabilizer muscles. Body weight workout routines can be performed with little to no equipment.
- Workout Goal
- Any
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Muscle Growth
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Muscle Endurance
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Strength & Endurance
- Workouts per week
- Any
-
2 per week
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3 per week
-
4 per week
- Length of workout
- Any
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Up to 1 hour
-
Up to 30 minutes
- Equipment to use
- All
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Machine
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Machine & Free Weights
-
Body Weight
EMG's Workout Builder Results
- Exercise Routine 1-1
- Exercise Routine 1-10
- Exercise Routine 1-11
- Exercise Routine 1-12
- Exercise Routine 1-13
- Exercise Routine 1-14
- Exercise Routine 1-15
- Exercise Routine 1-16
- Exercise Routine 1-17
- Exercise Routine 1-18
- Exercise Routine 1-19
- Exercise Routine 1-2
- Exercise Routine 1-20
- Exercise Routine 1-3
- Exercise Routine 1-4
- Exercise Routine 1-5
- Exercise Routine 1-6
- Exercise Routine 1-7
- Exercise Routine 1-8
- Exercise Routine 1-9
- Exercise Routine 2-1
- Exercise Routine 2-10
- Exercise Routine 2-11
- Exercise Routine 2-12
- Exercise Routine 2-13
- Exercise Routine 2-14
- Exercise Routine 2-15
- Exercise Routine 2-16
- Exercise Routine 2-17
- Exercise Routine 2-18
- Exercise Routine 2-19
- Exercise Routine 2-2
- Exercise Routine 2-20
- Exercise Routine 2-3
- Exercise Routine 2-4
- Exercise Routine 2-5
- Exercise Routine 2-6
- Exercise Routine 2-7
- Exercise Routine 2-8
- Exercise Routine 2-9
- Exercise Routine 3-1
- Exercise Routine 3-10
- Exercise Routine 3-11
- Exercise Routine 3-12
- Exercise Routine 3-13
- Exercise Routine 3-14
- Exercise Routine 3-15
- Exercise Routine 3-16
- Exercise Routine 3-17
- Exercise Routine 3-18
- Exercise Routine 3-19
- Exercise Routine 3-2
- Exercise Routine 3-20
- Exercise Routine 3-3
- Exercise Routine 3-4
- Exercise Routine 3-5
- Exercise Routine 3-6
- Exercise Routine 3-7
- Exercise Routine 3-8
- Exercise Routine 3-9
- Exercise Routine 4-1
- Exercise Routine 4-2
- Exercise Routine 4-3
- Exercise Routine 4-4
- Exercise Routine 4-5
- Workout Nutrition: Pre and Post Workout
Note: Before beginning any of these workout routines, please consult your physician. Your physician will determine your physical activity readiness and coronary heart disease risk.