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Find the best workout for your goal, experience, desired training style and equipment access. Choose from a variety of muscle building, fat loss, strength and hypertrophy workouts for men, with detailed instructions and examples.
- Dumbbell Only Workout
The following workout, for those who only have access to a...
- Get Ripped
Rowing Machine HIIT Cardio: 30 seconds maximum effort rowing...
- Fast Shred Program
With that said, be cautious about subbing exercises and...
- Fast 21 Workout
The Fast 21 Workout Program is designed to ensure maximum...
- 10 Weeks to Shredded
Beauty in Simplicity. To promote lean muscle gains and a...
- Workout Routines
Workouts For Men. Workouts For Women. Muscle Building. Fat...
- Dumbbell Only Workout
- Pull A
- Push A
- Legs A
- Pull B
- Push B
- Legs B
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Back/hamstrings: barbell deadlift— 5 sets of 5 repsBack: pullups or lat pulldowns— 3 sets of 10–12 repsBack: T-bar rows or seated cable rows— 3 sets of 10–12 repsRear deltoids/traps: face pulls— 4 sets of 12–15 repsChest: flat barbell bench press— 5 set of 5 repsShoulders: seated dumbbell press— 3 sets of 6–8 repsChest: incline dumbbell bench press— 3 sets of 10–12 repsTriceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps supersetted with lateral raises— 4 sets of 10–12 repsLegs: barbell back squats— 5 sets of 5 repsHamstrings: Romanian dumbbell deadlifts— 3 sets of 6–8 repsLegs: leg press— 3 sets of 8–10 repsHamstrings: lying leg curls— 4 sets of 10–12 repsBack: bent-over barbell rows— 3 sets of 6–8 repsBack: pull-ups (weighted if needed) — 3 sets of 8–10 repsBack: one-arm rows— 3 sets of 8–10 repsLower back: hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls— 4 sets of 10–12 repsShoulders: overhead press— 5 sets of 5 repsChest: dumbbell bench press(incline or flat) — 3 sets of 8–10 repsChest/triceps: dips(weighted if needed) — 4 sets of 10–12 repsShoulders: single-arm cable lateral raises— 4 sets of 10–12 repsLegs: barbell front squats— 5 sets of 5 repsHamstrings: glute ham raises— 3 sets of 8–10 repsLegs: walking dumbbell lunges— 3 sets of 10–12 reps per legQuadriceps: seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises— 4 sets of 12–15 repsFind out how to tailor your workout to reach your fitness goals, whether you’re a beginner, intermediate, or advanced trainee. Learn about the best exercises, equipment, rest intervals, and tips for each level.
Learn how to build muscle and strength in four weeks with this progressive plan. Start with full-body workouts, then move to upper/lower splits, and finish with a four-day full-body routine.
90 day Program. Minimal Equipment Required. 30-45 Min Workouts. Beginner to Advanced Level Trainees. THE "ATHLEAN" LOOK. YEAR ROUND GAINS WITH NO BULKING OR CUTTING. The athlean look is muscular, strong, and ripped.
- WHAT EXACTLY DO I GET WHEN I PURCHASE THE ATHLEAN-X TRAINING SYSTEM?This is more than just a workout plan. This is a complete step-by-step 90-day system. You instantly get access to your daily workouts, featuring ov...
- WHAT EQUIPMENT DO I NEED TO DO THIS PROGRAM?The bare minimum! In fact, you may already have everything you need to turn this program into an at home workout program. Just some dumbbells, resi...
- DOES YOUR PLAN PROVIDE EVERY SET AND REP?Yep. We don’t believe in guesswork and we don’t leave anything to chance. You’ll get an exact workout schedule with weekly workouts and daily progr...
- CAN A VEGETARIAN USE YOUR MEAL PLAN?Definitely! In fact, we have many vegetarians who have followed the ATHLEAN-X program and meal plan and found it to be one of the most adaptive and...
- WILL I SEE RESULTS WITHOUT TAKING SUPPLEMENTS?Definitely. Supplementation, like protein powder, can be an extremely useful tool but it is by no means necessary to transform your body. Every ATH...
- I AM JUST A BEGINNER, WILL THIS PROGRAM BE TOO HARD FOR ME?No. With expert trainer Jeff Cavaliere guiding the way, you’ll be provided with ways to not only train within your specific limits but thrive withi...
- WILL I LOSE ACCESS TO MY WORKOUTS?You will always have access to your Athlean Online Portal. If you purchase the 120 access plan, then your access to the ATHLEAN-X program will expi...
- WHAT IF I JUST WANT TO BUILD MUSCLEThe ATHLEAN-X program is designed to help you gain muscle and strength while at the same time burn fat. If your goal is geared specifically toward...
- WHAT IF I JUST WANT TO LOSE FAT?The ATHLEAN-X program is designed to help you burn fat while at the same time gain muscle. If your goal is geared specifically toward losing fat wh...
Oct 18, 2022 · Find out how to choose the best gym workout routine for your fitness level, whether you are a beginner, intermediate or advanced. Get detailed instructions and examples for chest, back, shoulders, legs, biceps and triceps exercises.
Jun 13, 2020 · Beginner. Program Duration 6 weeks. Days Per Week. 4. Time Per Workout 30-45 minutes. Equipment Required. Barbell, Bodyweight, Cables, Dumbbells, Machines. Target Gender Male & Female. Workout PDF Download Workout. Workout Description.
