The Ultimate Male Training Program: A Guide to Strength, Health, and Wellness

By George

Gym Workout Plans for Men

Our Complete Guide from Halo Gym

Finding the right workout plan can be overwhelming. Search for “gym workout plans for men” and you’ll find endless advice on Google some useful, some outdated, and much of it not tailored to real people with busy lives.

At Halo Gym in Tunbridge Wells, we’ve created a clear, practical guide for men at all levels. Whether you’re a beginner looking to build confidence, an intermediate lifter chasing new PBs, or an advanced gym-goer pushing limits, you’ll find structured workout plans, nutrition guidance, and recovery tips all in one place.

This isn’t just another generic gym plan for men it’s the Halo Gym approach: professional programming, progressive overload, and a supportive community that helps you achieve lasting results.

Why Men Need a Structured Gym Workout Plan

Without a plan, it’s easy to drift from machine to machine, copy random Instagram or YouTube workouts, or skip leg day altogether. A good plan ensures:

• Balanced development (chest, back, shoulders, arms, core)

• Progressive overload (measurable increases in weight, reps, or intensity)

• Efficient use of time (no wasted sessions)

• Injury prevention (smart progression + recovery)

• Long-term results (sustainable growth, not just quick fixes)

How to Use These Plans

• Warm Up: If you’re going for a run, start by walking and gradually increase your speed to your desired running pace. If you’re lifting weights, start with a few sets with a lighter weight, increasing to your desired weight.

• Pick the Right Weight: Aim for the top end of the rep range with good form; if you can’t, reduce the load.

• Rest Times: 60–90 seconds for hypertrophy, 2–3 minutes for heavy compound lifts.

• Progression: Increase weights/reps weekly where possible and track your progress. You can download our Halo Gym – Fitness Assessment Test or ask Reception for a Halo Gym notebook to record your weekly results.

• Cool Down: Stretch + mobility drills to aid recovery.

Beginner Men’s Gym Plan (3 Days per Week)

If you’re new to the gym, focus on mastering form and building strength across big compound lifts. Three full-body sessions per week work best.

Weekly Schedule

• Day 1: Full Body A

• Day 2: Rest

• Day 3: Full Body B

• Day 4: Rest

• Day 5: Full Body A (repeat with slight variations)

• Day 6 & 7: Rest

Full Body A

• Squat – 3 × 8–10

• Bench Press – 3 × 8–10

• Lat Pulldown – 3 × 10–12

• Shoulder Press – 3 × 10

• Plank – 3 × 30–60s

Full Body B

• Deadlift – 3 × 5

• Incline Dumbbell Press – 3 × 10

• Seated Row – 3 × 10–12

• Dumbbell Lunges – 3 × 10 each leg

• Hanging Leg Raise – 3 × 10–15

Goal: Build technique, confidence, and strength in major lifts.

Intermediate Men’s Gym Plan (4–5 Days per Week)

Once you’ve mastered the basics, it’s time for a split routine. This gives each muscle group more volume and intensity.

Weekly Split Example

Sample Push Day

• Bench Press – 4 × 6–8

• Overhead Press – 4 × 6–8

• Incline Dumbbell Press – 3 × 10–12

• Lateral Raises – 3 × 12–15

• Triceps Dips – 3 × 10–12

Sample Pull Day

• Deadlift – 4 × 5

• Weighted Pull-Ups – 4 × 6–10

• Barbell Row – 3 × 8–10

• Face Pull – 3 × 12–15

• Bicep Curl Variation – 3 × 10–12

Goal: Increase muscle size (hypertrophy), build strength, and improve work capacity.

Advanced Men’s Gym Plan (5–6 Days per Week)

For experienced lifters, a structured push / pull / legs cycle with periodisation works best.

Weekly Split Example

• Day 1: Push Strength

• Day 2: Pull Strength

• Day 3: Legs Strength

• Day 4: Rest / Mobility

• Day 5: Push Hypertrophy

• Day 6: Pull + Legs Hypertrophy

• Day 7: Rest

Example Advanced Day (Push Strength)

• Bench Press – 5 × 5 (progressive overload)

• Overhead Press – 4 × 6

• Incline Barbell Press – 4 × 8

• Weighted Dips – 3 × 10

• Lateral Raise Drop Set – 3 rounds

Goal: Optimise performance, push past plateaus, and achieve peak conditioning.

Specialised Men’s Gym Plans

• Men Over 40: Focus on joint health, mobility, moderate loads, higher reps (10–15). Prioritise recovery.

• Busy Men (30–45 mins): Supersets, circuits, and full-body routines with minimal rest.

• Men Returning After Injury: Machine-based work + physiotherapist-approved routines.

Nutrition for Men’s Gym Training

• Protein: 1.6–2.2 g per kg bodyweight daily

• Calories: Surplus for muscle gain, deficit for fat loss

• Carbs & Fats: Both essential carbs for fuel, fats for hormones

• Hydration: Aim for 2–3 litres/day

• Supplements (optional): Creatine, whey protein, fish oil, multivitamin

Recovery & Lifestyle

• Sleep: 7–9 hours per night — non-negotiable

• Active Recovery: Walking or try swimming

• Mobility: Foam rolling, dynamic stretching, mobility drills

• Deload Weeks: Every 6–8 weeks reduce volume/intensity to allow recovery

Common Mistakes to Avoid

1. Skipping leg day

2. Using poor form with heavy weights

3. Not tracking progress

4. Ignoring recovery and sleep

5. Over-relying on supplements instead of diet

Halo Gym Success Stories

“I’d been training inconsistently for years. Following Halo Gym’s structured male program gave me the focus I needed. In 12 weeks I added 20kg to my squat and lost 5kg of body fat.” – James, Tunbridge Wells

These results come from consistency, good programming, and the supportive environment at Halo Gym.

Download Your Free Fitness Assessment Form

Track your workouts, follow the progressions, and see real results.

Ready to Start?

At Halo Gym, we provide the equipment, expert personal training, and supportive community you need to succeed. Whether you’re a beginner or advanced, this plan is your guide and we’ll help you every step of the way.

Join Halo Gym today and let’s put program into action.

Frequently Asked Questions

What’s the best workout plan for men who are beginners?
The best beginner men’s workout plan is a 3-day full-body routine that focuses on compound lifts like squats, bench press, deadlifts, and pull-ups. These exercises build a solid foundation of strength and confidence while teaching proper form. At Halo Gym, our trainers recommend starting with lighter weights, mastering technique, and progressing gradually.

How many days should men train at the gym?
For most men, 3 to 5 sessions per week is ideal. Beginners see great results with three full-body sessions. Intermediate and advanced lifters often progress best with four to six days, using split routines (push/pull/legs). The right number depends on your goals, recovery, and lifestyle. Remember consistency matters more than lifting heavy weights.

What is the best gym routine for men over 40?
Men over 40 benefit from a program that balances strength training with mobility and recovery. Moderate weights with higher reps (10–15), proper warm-ups, and joint-friendly exercises help maintain muscle mass while protecting long-term health. Halo Gym’s trainers often recommend full-body or upper/lower splits paired with active recovery sessions like swimming, walking, or stretching like Yoga.

Do I need supplements to build muscle?
Supplements are addition, not essential. Most men can build muscle through good nutrition, progressive training, and quality sleep. However, some find whey protein, creatine, and a basic multivitamin helpful for convenience and performance. At Halo Gym, we always recommend getting the basics right before spending on extras.

Can men build muscle and lose fat at the same time?
Yes, especially for beginners or those returning after a break. This process, called body recomposition, involves eating enough protein, strength training regularly, and keeping a slight calorie deficit. Over time, you’ll notice more muscle definition and reduced body fat.