Men Workouts

Evidence-based men workouts built around compound lifts, near-failure effort targets, and progressive loading so lifters can build muscle and strength with clear weekly progression.
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Set load units

Workout 1

6 exercises18 sets

Men Full-Body Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A men-focused full-body gym template using barbell compounds plus cable pulling, with practical sample loads and progression anchored to RIR.

  1. 1
    Back Squat
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    anatomy
    1Exercise

    Back Squat

    Rest 2m 30s

    • 18 reps x 60 kgRIR 2
    • 28 reps x 65 kgRIR 2
    • 36 reps x 70 kgRIR 1

    Use a load that leaves about 2 RIR on the first set and 1-2 RIR on the final set.

  2. 2
    Barbell Bench Press
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    anatomy
    2Exercise
    Barbell Bench Press

    Rest 2m

    • 18 reps x 47.5 kgRIR 2
    • 28 reps x 50 kgRIR 2
    • 36 reps x 55 kgRIR 1

    Choose a grip and arch you can reproduce each set; stop with about 1-2 RIR.

  3. 3
    Bent Over Row
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    3Exercise
    Bent Over Row

    Rest 2m

    • 110 reps x 40 kgRIR 2
    • 210 reps x 45 kgRIR 2
    • 38 reps x 50 kgRIR 1

    Keep torso position fixed and avoid using hip extension to finish reps.

  4. 4
    Barbell Romanian Deadlift
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    4Exercise

    Barbell Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 65 kgRIR 2
    • 28 reps x 72.5 kgRIR 2
    • 36 reps x 80 kgRIR 1

    Descend until hamstrings are loaded while spine stays neutral; avoid chasing floor range.

  5. 5
    Standing Overhead Press
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    5Exercise

    Standing Overhead Press

    Rest 2m

    • 18 reps x 27.5 kgRIR 2
    • 28 reps x 30 kgRIR 2
    • 36 reps x 32.5 kgRIR 1

    Use a vertical bar path and avoid chasing reps with excessive layback.

  6. 6
    Lat Pulldown
    anatomy
    6Exercise

    Lat Pulldown

    Rest 1m 30s

    • 112 reps x 45 kgRIR 2
    • 210 reps x 50 kgRIR 2
    • 310 reps x 55 kgRIR 1

    If cable stack jumps are large, progress by adding reps first before adding load.