RIRLift

Workouts

The best workout routine for men, for your week

Published October 13, 2026

The best workout routine for men is a split you repeat every week: heavy presses, pulls, squats and hinges, plus direct work for side delts and arms, with most sets stopped 0 to 2 reps short of failure. Four days of upper/lower gives you the most room for chest, shoulders and arms, three days of push/pull/legs fits a busy week, and if bigger lifts matter most, build three days around the squat, bench press and deadlift.

Pick the plan that fits your situation

Plan 1

Full gym, 4 days: chest, shoulders and arms first

Add to RIRLift
Add to RIRLift

Scan with your iPhone camera to add this plan.
  • Workouts4× a week
  • Working sets71 a week
  • Per workout~45 min
  • EquipmentBarbells, Flat Bench, Pull-Up Bar, Dumbbells +9

Men with a year or more of lifting who want a bigger chest, wider shoulders and bigger arms, and can train four days a week.

Four days lets each upper muscle get two sessions and enough sets to keep growing: about 11 weekly sets each for chest and back, 9 for side delts and 8 direct sets each for biceps and triceps, on top of all the pressing and pulling. Lateral raises and arm work also ride along on the leg days, so the upper days stay at 20 sets. Legs get 7 sets for quads and 8 for hamstrings, enough to keep improving while most of your recovery goes to the upper body.

Upper A
ExerciseSets × repsRIRRest
Barbell Bench Press2 warm-up sets firstShoulder blades pinned, bar to lower chest 3 × 6–10 2 3 min
Pull-Up1 warm-up set firstCan't get 6? Use Lat Pulldown 3 × 6–10 1 2:30 min
Incline Dumbbell PressBench at about 30 degrees 3 × 8–12 1 2 min
Chest-Supported RowChest stays on the pad 2 × 8–12 1 2 min
Dumbbell Lateral RaiseLead with your elbows 3 × 12–20 1 1 min
A1 Incline Dumbbell Curl 3 × 8–12 1 1 min
A2 Overhead Cable Triceps Extension 3 × 8–12 1 1 min
Lower A
ExerciseSets × repsRIRRest
Barbell Back Squat3 warm-up sets firstSame depth every rep 3 × 5–8 2 3 min
Romanian Deadlift1 warm-up set firstHips back until your hamstrings stop you 3 × 6–10 2 2:30 min
Lying Leg Curl 2 × 10–15 1 90 s
Standing Calf RaisePause 1 second at the bottom 3 × 10–15 1 1 min
Dumbbell Lateral Raise 3 × 12–20 1 1 min
Incline Dumbbell Curl 2 × 10–15 1 1 min
Upper B
ExerciseSets × repsRIRRest
Incline Dumbbell Press2 warm-up sets firstHeavy day: lower for 2 seconds 3 × 6–10 2 2:30 min
Lat PulldownPull your elbows to your back pockets 3 × 8–12 1 2 min
Chest-Supported Row 3 × 8–12 1 2 min
Cable FlyHands finish at chin height 2 × 10–15 1 90 s
Dumbbell Lateral Raise 3 × 12–20 1 1 min
A1 Hammer Curl 3 × 8–12 1 1 min
A2 Cable Triceps Pressdown 3 × 10–15 1 1 min
Lower B
ExerciseSets × repsRIRRest
Leg Press2 warm-up sets firstLower until your hips start to tuck 4 × 8–12 1 2:30 min
Lying Leg Curl 3 × 10–15 1 90 s
Standing Calf Raise 3 × 10–15 1 1 min
Reverse Pec DeckSweep wide, don't pinch your shoulder blades 3 × 12–20 1 1 min
Overhead Cable Triceps Extension 2 × 10–15 1 1 min
How to run it
Train Upper A, Lower A, Upper B, Lower B in that order, for example Monday, Tuesday, Thursday, Friday. Run the curl and triceps pairs as supersets: one set of each, then rest.
How to progress
Use double progression: once every set reaches the top of its rep range at the target RIR, add the smallest weight jump next session. On lateral raises and curls, add reps before weight, since one dumbbell jump is a big share of the load.
Add to RIRLift
Add to RIRLift

Scan with your iPhone camera to add this plan.

Plan 2

Busy: 3 gym days, push/pull/legs

Add to RIRLift
Add to RIRLift

Scan with your iPhone camera to add this plan.
  • Workouts3× a week
  • Working sets48 a week
  • Per workout~40 min
  • EquipmentBarbells, Flat Bench, Dumbbells, Incline Bench +9

Men who can reliably get to the gym three days a week and want a split with a clear job for each day.

Three days caps how many sets fit, so each muscle gets one session and the work is mostly compounds: about 8 weekly sets for chest, 9 for back and 5 to 6 for legs and direct arm work. That is below the 10 to 20 weekly sets intermediates usually aim for, and it still builds muscle; more sets add more growth, so this plan trades some speed for a week you can keep. To make each set count, the last arm exercise on push and pull days goes to failure.

Push
ExerciseSets × repsRIRRest
Barbell Bench Press2 warm-up sets firstShoulder blades pinned, bar to lower chest 3 × 6–10 2 3 min
Incline Dumbbell PressBench at about 30 degrees 3 × 8–12 1 2 min
Cable FlyHands finish at chin height 2 × 10–15 1 90 s
Dumbbell Lateral RaiseLead with your elbows 4 × 12–20 1 1 min
Overhead Cable Triceps Extension 3 × 8–12 1 75 s
Cable Triceps PressdownEvery set to failure 2 × 10–15 0 1 min
Pull
ExerciseSets × repsRIRRest
Pull-Up1 warm-up set firstCan't get 6? Use Lat Pulldown 3 × 6–10 1 2:30 min
Chest-Supported RowChest stays on the pad 3 × 8–12 1 2 min
Lat Pulldown 3 × 10–15 1 90 s
Reverse Pec DeckSweep wide, don't pinch your shoulder blades 3 × 12–20 1 1 min
Incline Dumbbell Curl 3 × 8–12 1 75 s
Hammer CurlEvery set to failure 2 × 10–15 0 1 min
Legs
ExerciseSets × repsRIRRest
Barbell Back Squat3 warm-up sets firstSame depth every rep 3 × 6–10 2 3 min
Romanian Deadlift1 warm-up set firstHips back until your hamstrings stop you 3 × 8–10 2 2:30 min
Leg Press 2 × 10–15 1 2 min
Lying Leg Curl 3 × 10–15 1 90 s
Standing Calf RaisePause 1 second at the bottom 3 × 10–15 1 1 min
How to run it
Train Push, Pull and Legs on three separate days with a rest day between at least two of them, such as Monday, Wednesday and Friday. When you can add a fourth day, move to the upper/lower plan above.
How to progress
Each session, try to beat last week's reps on the first exercise at the same weight. Once every set reaches the top of its range at the target RIR, add weight.
Add to RIRLift
Add to RIRLift

Scan with your iPhone camera to add this plan.

Plan 3

Stronger squat, bench press and deadlift

Add to RIRLift
Add to RIRLift

Scan with your iPhone camera to add this plan.
  • Workouts3× a week
  • Working sets49 a week
  • Per workout~55 min
  • EquipmentBarbells, Flat Bench, Lying Leg Curl, Dumbbells +5

Men who want their squat, bench press and deadlift numbers to climb and still want to look like they lift.

Heavy sets of 3 to 5 build more one-rep-max strength than lighter sets, while muscle grows across a wide rep range, so the three big lifts go heavy and the accessories stay in the 5 to 20 range. You squat and bench twice a week because strength gains rise with how often you practice a lift. The heavy sets stop 2 reps short: strength gains barely depend on going to failure, and the spare reps keep your technique the same from first set to last.

Day 1: Squat
ExerciseSets × repsRIRRest
Barbell Back Squat3 warm-up sets firstHeavy: stop with 2 reps left 4 × 3–5 2 4 min
Barbell Bench Press1 warm-up set firstLighter bench: same setup as Day 2 3 × 6–8 2 3 min
Barbell Row1 warm-up set firstTorso stays still, bar to your belly 3 × 6–10 2 2:30 min
Lying Leg Curl 2 × 10–15 1 90 s
Dumbbell Lateral RaiseLead with your elbows 3 × 12–20 1 1 min
Day 2: Bench
ExerciseSets × repsRIRRest
Barbell Bench Press3 warm-up sets firstTouch, pause briefly, press 4 × 3–5 2 4 min
Pull-Up1 warm-up set firstAdd weight once all sets reach 8 4 × 5–8 2 2:30 min
Incline Dumbbell Press 3 × 8–12 1 2 min
A1 Incline Dumbbell Curl 3 × 8–12 1 1 min
A2 Overhead Cable Triceps Extension 3 × 8–12 1 1 min
Day 3: Deadlift
ExerciseSets × repsRIRRest
Barbell Deadlift3 warm-up sets firstReset and brace before every rep 3 × 3–5 2 4 min
Barbell Back Squat2 warm-up sets firstLighter: fast, clean reps 3 × 5–8 3 3 min
Lat Pulldown 3 × 8–12 1 2 min
A1 Cable Triceps Pressdown 3 × 10–15 1 1 min
A2 Hammer Curl 2 × 10–15 1 1 min
Standing Calf Raise 3 × 10–15 1 1 min
How to run it
Train the three days in order with a rest day after Day 1 and Day 2, such as Monday, Wednesday and Friday. Day 3's squat is a lighter practice session, not a second heavy day.
How to progress
On the 3-to-5 rep lifts, once every set reaches 5 reps with 2 in reserve, add 5 lb to the squat and deadlift or 2.5 to 5 lb to the bench press, and start back at 3 reps. Everything else uses double progression in its rep range.
Add to RIRLift
Add to RIRLift

Scan with your iPhone camera to add this plan.

Best workout routine for men to build muscle

Muscle grows from hard sets, so count them: the 4-day upper/lower plan gives chest and back about 11 weekly sets each, side delts 9, and biceps and triceps 8 direct sets each. Lateral raises and arm work ride along on the leg days so the upper days stay at 20 sets. If your arms or shoulders still lag after a couple of months, add one or two sets to them, not a new exercise.

Exercises: Incline Dumbbell Press, Dumbbell Lateral Raise, Incline Dumbbell Curl, Overhead Cable Triceps Extension

Best workout for the big 3 exercises

The big 3 are the squat, bench press and deadlift. To raise them, train them heavy, 3 to 5 reps with 2 left in reserve, and squat and bench twice a week, as the strength plan does. Keep a curl, a triceps extension and lateral raises in the week so your arms and shoulders keep growing while the numbers climb.

Exercises: Barbell Back Squat, Barbell Bench Press, Barbell Deadlift

Best workout for men at home

With adjustable dumbbells, a bench and a pull-up bar you can keep the upper/lower structure: pull-ups for the pulldown, a One-Arm Dumbbell Row for the machine row, Dumbbell Romanian Deadlifts and Bulgarian Split Squats for the leg days, and the same curls, raises and incline presses. For plans built around that equipment, use the home workout page.

Exercises: Pull-Up, Incline Dumbbell Press, Dumbbell Lateral Raise, Hammer Curl

The exercises

Chest, heavy press

Barbell Bench Press

Chest

The bench press lets you load your chest, front delts and triceps heavier than any other upper-body lift, so it anchors the push work in every plan here.

How to do it

  1. Lie on the bench with your eyes under the bar and your feet planted flat.
  2. Squeeze your shoulder blades together and down, then grip the bar a little wider than your shoulders.
  3. Unrack and hold the bar over your shoulders with straight arms.
  4. Lower it under control to your lower chest, elbows about 45 to 70 degrees from your sides.
  5. Press up and slightly back toward your face until your elbows lock.

Cues

  • Shoulder blades stay pinned
  • Bend the bar apart
  • Feet push into the floor

Common mistakes

  • Bouncing the bar off your chest: touch lightly, or pause briefly on heavy days.
  • Elbows flared straight out: tuck them slightly so the bar lands on your lower chest.

Swap for: Machine Chest Press, Smith Machine Bench Press, Weighted Push-Up

Upper chest

Incline Dumbbell Press

Chest

An incline press shifts more of the work to the upper chest, the part that fills out the top of your shirt, and dumbbells let each arm go a little deeper than a bar.

How to do it

  1. Set the bench to an incline; the demo uses a steep angle, about 30 degrees keeps more of the load on your chest.
  2. Sit back with a dumbbell on each thigh, kick them up one at a time and lie back.
  3. Start with the dumbbells beside your upper chest, palms facing forward.
  4. Press up until your arms are straight, bringing the dumbbells close without clanking them.
  5. Lower slowly until you feel a stretch across your chest.

Cues

  • Chest up, shoulders back
  • Wrists stacked over elbows
  • Control the bottom

Common mistakes

  • Bench set too steep: if your shoulders take over, lower it a notch.
  • Cutting the bottom short: lower until your upper arms are at least level with the bench.

Swap for: Incline Barbell Bench Press, Machine Incline Press, Smith Machine Incline Press

Chest, isolation

Cable Fly

Chest

A fly trains your chest without your triceps giving out first, so it adds chest sets at little joint cost. The demo starts from low pulleys and sweeps up, which biases the upper chest.

How to do it

  1. Set both pulleys low and grab a handle in each hand.
  2. Step forward into a split stance with a slight bend in your elbows.
  3. Sweep your hands up and in until they meet in front of your chin.
  4. Return slowly until you feel a stretch across your chest, keeping the same elbow bend.

Cues

  • Hug a big tree
  • Elbow bend stays fixed
  • Slow on the way back

Common mistakes

  • Turning it into a press: lock the elbow angle and move only at the shoulder.
  • Going too heavy and losing the stretch: drop the weight until you control the bottom.

Swap for: Low-to-High Cable Fly, Pec Deck Fly, Incline Dumbbell Fly

Side delts, width

Dumbbell Lateral Raise

Shoulders

Side delts are what make shoulders look wide, and pressing barely trains them, so every plan here gives them direct sets.

How to do it

  1. Stand tall with a light dumbbell in each hand at your sides.
  2. Lean forward a few degrees and keep a soft bend in your elbows.
  3. Raise the dumbbells out to the sides until your arms are about level with your shoulders.
  4. Lower slowly to your sides without resting at the bottom.

Cues

  • Push the weights out to the walls
  • Elbows lead, hands follow
  • Shoulders stay down

Common mistakes

  • Swinging the weights up: use a weight you can lift and lower in control.
  • Shrugging as you lift: think about making your arms long, not lifting them high.

Swap for: Cable Lateral Raise, Machine Lateral Raise

Rear delts

Reverse Pec Deck

Shoulders

Rear delts round out the back of your shoulder and get little from pressing, so they need their own sets.

How to do it

  1. Set the handles all the way back and sit facing the pad, chest against it.
  2. Grab the handles with straight arms at shoulder height.
  3. Sweep your arms out and back until they line up with your body.
  4. Return slowly until your hands nearly meet in front.

Cues

  • Sweep wide
  • Arms long
  • Pause at the back

Common mistakes

  • Squeezing your shoulder blades together: keep them still so your rear delts do the work.
  • Bending your elbows to move more weight: lighten the stack and keep your arms long.

Swap for: Face Pull, Dumbbell Rear Delt Fly

Lats, vertical pull

Pull-Up

Lats

Pull-ups load your lats with your whole body weight, building the back width that makes your waist look smaller.

How to do it

  1. Hang from the bar with an overhand grip a little wider than your shoulders.
  2. Pull your shoulders down away from your ears before you bend your elbows.
  3. Drive your elbows down toward your ribs until your chin clears the bar.
  4. Lower all the way to straight arms under control.

Cues

  • Elbows to your ribs
  • Chest to the bar
  • Full hang every rep

Common mistakes

  • Half reps from a bent-arm start: lower to straight arms, even if it costs reps.
  • Kicking to get over the bar: stop the set when your chin can't clear it cleanly.

Swap for: Lat Pulldown, Assisted Pull-Up, Neutral-Grip Pull-Up

Lats, adjustable load

Lat Pulldown

Lats

The pulldown trains the same pull as a pull-up with a load you can pick, so you can hit the rep range even if you can't do many pull-ups yet.

How to do it

  1. Lock your thighs under the pad and grab the bar a little wider than your shoulders.
  2. Lean back slightly and lift your chest.
  3. Pull the bar to your upper chest, driving your elbows down and back.
  4. Let it rise until your arms are straight and your lats stretch.

Cues

  • Elbows to your back pockets
  • Chest meets the bar
  • Stretch at the top

Common mistakes

  • Leaning far back and rowing it: stay only slightly back so your lats do the work.
  • Stopping short at the top: let your arms go straight on every rep.

Swap for: Pull-Up, Neutral-Grip Lat Pulldown, Single-Arm Lat Pulldown

Mid-back, no lower-back strain

Chest-Supported Row

Upper Back, Lats

With your chest on a pad, the row loads your upper back without tiring the lower back you need for squats and Romanian deadlifts. The demo uses a seated row machine.

How to do it

  1. Set the seat so the handles line up with the bottom of your chest.
  2. Sit with your chest against the pad and grab the handles with straight arms.
  3. Row the handles toward your ribs, driving your elbows back.
  4. Return until your arms are straight and your shoulder blades spread.

Cues

  • Chest stays on the pad
  • Elbows back, not up
  • Reach long at the front

Common mistakes

  • Lifting your chest off the pad to finish a rep: use a weight you can row with your chest down.
  • Short reps: let your shoulder blades move forward at the start of every rep.

Swap for: Seated Cable Row, One-Arm Dumbbell Row, T-Bar Row

Back, heavy row

Barbell Row

Upper Back, Lats

The barbell row trains your whole upper back with heavy loads, and the hinge you hold carries over to the deadlift, which makes it the row of choice in the strength plan.

How to do it

  1. Hold the bar with an overhand grip just outside your thighs.
  2. Push your hips back until your torso is about 45 degrees or lower, with a flat back.
  3. Pull the bar to your lower ribs or belly, driving your elbows back.
  4. Lower until your arms are straight, keeping your torso still.

Cues

  • Torso stays still
  • Bar to your belly
  • Brace like a deadlift

Common mistakes

  • Standing up as you pull: keep the angle fixed and lighten the bar if you can't.
  • Rounding your lower back: set your brace before each set and stop when it slips.

Swap for: Chest-Supported Row, Pendlay Row, T-Bar Row

Biceps, stretched

Incline Dumbbell Curl

Biceps

Leaning back puts your arms behind your body, so your biceps work hardest at a long length, which makes this the main curl in every plan.

How to do it

  1. Set a bench to an incline and sit back with a dumbbell in each hand.
  2. Let your arms hang straight down, palms forward.
  3. Curl both dumbbells up without moving your upper arms forward.
  4. Lower slowly until your arms are fully straight.

Cues

  • Upper arms stay back
  • Full stretch at the bottom
  • Shoulders against the bench

Common mistakes

  • Shoulders rolling forward off the bench: keep your back on the pad and use lighter dumbbells.
  • Stopping short of straight arms: the bottom of the rep is the part that matters most here.

Swap for: Cable Curl, EZ-Bar Curl, Preacher Curl

Brachialis and forearms

Hammer Curl

Biceps, Forearms

The neutral grip trains the brachialis and brachioradialis, the muscles that make your upper arm and forearm look thicker from the front.

How to do it

  1. Stand with a dumbbell in each hand, palms facing your thighs.
  2. Curl one dumbbell up toward your shoulder, keeping your palm facing in. The demo alternates arms.
  3. Lower it under control, then curl the other side.
  4. Keep your elbows at your sides the whole time.

Cues

  • Thumbs up
  • Elbows pinned
  • No swing

Common mistakes

  • Swinging your body: brace your stomach and slow the lowering.
  • Elbows drifting forward: keep them beside your ribs.

Swap for: Alternating Hammer Curl, Seated Dumbbell Hammer Curl, Reverse Curl

Triceps long head

Overhead Cable Triceps Extension

Triceps

With your arms overhead, the long head of the triceps works at full stretch, and that head makes up most of the back of your arm.

How to do it

  1. Attach a rope to a high pulley, grab it and turn away from the stack.
  2. Step forward into a split stance and lean forward slightly.
  3. Start with your elbows bent and the rope behind your head.
  4. Straighten your arms forward and up until your elbows lock.
  5. Let the rope come back behind your head until your triceps stretch.

Cues

  • Elbows point forward
  • Big stretch behind your head
  • Upper arms stay still

Common mistakes

  • Elbows flaring wide: keep them about shoulder width apart.
  • Moving your shoulders to finish reps: lighten the stack until only your elbows bend.

Swap for: Seated Dumbbell Overhead Triceps Extension, EZ-Bar Skullcrusher

Triceps, lockout

Cable Triceps Pressdown

Triceps

The pressdown is easy to load and easy on the elbows, and it trains your triceps hard at the locked-out end that the overhead extension misses.

How to do it

  1. Attach a bar to a high pulley and grab it with an overhand grip.
  2. Pin your elbows to your sides with your forearms about level with the floor.
  3. Push the bar down until your arms are straight.
  4. Let it rise until your forearms are level again, elbows still at your sides.

Cues

  • Elbows glued to your sides
  • Lock out every rep
  • Lean in slightly

Common mistakes

  • Elbows drifting forward to move more weight: keep them still and drop the load.
  • Leaning your bodyweight onto the bar: stand tall enough that only your arms move.

Swap for: Dumbbell Skullcrusher, Machine Triceps Extension, Close-Grip Bench Press

Quads and glutes, heavy

Barbell Back Squat

Quads, Glutes, Adductors

The squat loads your legs heavier than any other lower-body lift and is one of the big three, so it leads the leg days in every plan.

How to do it

  1. Set the bar at mid-chest height and step under it so it rests on your upper back.
  2. Grip just outside your shoulders, stand up to unrack and take two short steps back.
  3. Set your feet about shoulder width, toes turned out slightly, and brace your stomach.
  4. Sit down between your heels until your hip crease is at or below knee height.
  5. Stand up through your whole foot, with your chest and hips rising together.

Cues

  • Knees follow your toes
  • Brace before every rep
  • Same depth every rep

Common mistakes

  • Cutting depth as the weight climbs: film a set from the side and keep the depth you had when it was light.
  • Hips shooting up first: lighten the bar and lead with your chest out of the bottom.

Swap for: Hack Squat, Front Squat, Leg Press

Whole posterior chain, heavy

Barbell Deadlift

Glutes, Lower Back

The deadlift is the heaviest lift you will do, training your glutes, hamstrings and back in one pull, and it is the third of the big three. The demo pulls with an overhand grip, which is how to start; switch to mixed grip or straps only when your grip gives out before your back and legs.

How to do it

  1. Stand with the bar over your mid-foot, feet about hip width apart.
  2. Hinge down and grip the bar just outside your legs with an overhand grip.
  3. Drop your hips until your shins touch the bar, flatten your back and brace hard.
  4. Push the floor away and stand up, keeping the bar against your legs.
  5. Lower it the same way, hips back first, and reset before the next rep.

Cues

  • Push the floor away
  • Bar stays on your legs
  • Brace before every pull

Common mistakes

  • Bar drifting away from your shins: start with it over mid-foot and drag it up your legs.
  • Back rounding as the weight goes up: stop the set and lighten the bar.

Swap for: Trap Bar Deadlift, Romanian Deadlift

Hamstrings, stretched

Romanian Deadlift

Hamstrings, Glutes

The Romanian deadlift loads your hamstrings and glutes at a long length, where they grow well, and it costs less recovery than a full deadlift.

How to do it

  1. Stand tall holding the bar in front of your thighs, feet hip width apart.
  2. Unlock your knees and push your hips straight back.
  3. Slide the bar down your thighs until your hamstrings stop you, usually just below the knee.
  4. Drive your hips forward to stand back up.

Cues

  • Hips back, not down
  • Bar brushes your legs
  • Back stays flat

Common mistakes

  • Bending your knees into a squat: keep them soft but fixed and move at the hips.
  • Chasing depth with a rounding back: stop where your hamstrings stop you.

Swap for: Dumbbell Romanian Deadlift, Lying Leg Curl

Quads, high volume

Leg Press

Quads, Glutes

The leg press lets you push your quads close to failure without balancing a bar, so it adds leg volume without much extra fatigue. The demo uses a horizontal leg press.

How to do it

  1. Sit back with your feet about shoulder width in the middle of the platform.
  2. Release the safeties and lower the platform under control.
  3. Go as deep as you can without your lower back peeling off the pad.
  4. Press back up through your whole foot, stopping just short of locking your knees.

Cues

  • Lower back stays on the pad
  • Knees track over toes
  • Control the bottom

Common mistakes

  • Shallow reps with too much weight: lighten it until you reach full depth.
  • Hips curling up at the bottom: stop each rep just before that point.

Swap for: Hack Squat, Barbell Back Squat, Bulgarian Split Squat

Hamstrings, knee flexion

Lying Leg Curl

Hamstrings

Squats and Romanian deadlifts barely train the knee-bending job of your hamstrings, and the leg curl does it directly.

How to do it

  1. Lie face down with your knees just off the end of the pad and the roller above your heels.
  2. Hold the handles and press your hips into the bench.
  3. Curl your heels toward your glutes as far as you can.
  4. Lower slowly until your legs are almost straight.

Cues

  • Hips stay down
  • Squeeze at the top
  • Slow on the way down

Common mistakes

  • Hips lifting to finish reps: lighten the weight and keep your hips on the pad.
  • Dropping the weight: take about two seconds to lower it.

Swap for: Seated Leg Curl, Romanian Deadlift

Calves

Standing Calf Raise

Calves

Calves get little from squats and presses, and straight-knee raises train them through a full range. The demo shows the raise on a step; a calf raise machine lets you load it heavier.

How to do it

  1. Stand with the balls of your feet on the platform or step and your heels hanging off.
  2. Keep your knees straight but not locked.
  3. Lower your heels as far as they go and pause.
  4. Rise up onto your toes as high as you can, then lower slowly.

Cues

  • Pause in the stretch
  • Big toe pushes down
  • No bouncing

Common mistakes

  • Bouncing out of the bottom: pause for a second so your calves, not your tendons, do the lifting.
  • Half reps: go all the way up and all the way down every rep.

Swap for: Seated Calf Raise, Single-Leg Calf Raise

Make it fit you

Questions

What is the best workout routine for men to build muscle?

One you can run for months that gives chest, back, shoulders and arms about 10 to 20 hard sets a week, close to failure. With four days, that is an upper/lower split with extra lateral raises and arm work. With three days, push/pull/legs works with fewer sets.

What are the big 3 exercises?

The squat, the bench press and the deadlift, the three lifts tested in powerlifting. They are worth learning because they let you lift the most weight, but bigger shoulders and arms also need lateral raises, curls and triceps work.

Is push/pull/legs or upper/lower better?

With the same weekly sets, training a muscle twice a week builds it at least as well as once, so pick the split that fits your days. Upper/lower fits four days, and push/pull/legs fits three, or six if you run it twice.

How many days a week should a man work out?

Three or four days is enough to run every plan on this page. What matters more is the weekly sets per muscle; more days only help if they add sets you can recover from and keep showing up for.

Should men train differently from women?

No. Men and women gain muscle at similar rates from the same training, so the programming is the same. The plans here weight the upper body because chest, shoulders and arms are the emphasis this page is built for. The workout for women page uses the same principles with a different emphasis.

Can you build muscle after 40?

Yes. The same plans work, but warm up longer and start lighter on the heavy barbell lifts. The over-40 and 50 page has plans built for that.