Free Workout Plan - Male - Over 21 - Build Muscle

Free Workout Plan - Male - Over 21 - Build Muscle

Day 1: Upper Body A + Cardio

Exercise Sets Reps
Bench Press 4 8
Lat Pull Downs 4 10-12
Machine Shoulder Press 4 10
Close Grip Bench Press 4 10
Seated Alternating Dumbbell Curls 4 12

Day 2: Lower Body A + Cardio

Exercise Sets Reps
Barbell Front Squats 3 8
Leg Extensions 5 12
Leg Curls 4 12
Standing Calf Raise 4 12-15
Ab Wheel Rollouts 4 15-20

Day 3: Off

* Cardio can be performed on days off or first thing in the morning.

Day 4: Upper Body B + Cardio

Exercise Sets Reps
Seated Overhead Dumbbell Press 4 10
Barbell Rows 4 8
Inclined Dumbbell Bench Press 4 10
Cable Tricep Extensions 4 12
Barbell Curls 4 12

Day 5: Lower Body B + Cardio

Exercise Sets Reps
Dumbbell Lunges 3 10
Leg Press 5 12
Dumbbell Stiff Leg Deadlifts 4 8
Seated Calf Raise 4 12
Planks 4 1-2 minutes

Day 6: Off

*Cardio can be performed on days off or first thing in the morning.

Day 7: Off

*Cardio can be performed on days off or first thing in the morning.

Rest Between Sets

Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 3 minutes between sets if needed.

Exercise Form

Make sure to perform only quality reps. If your exercise form starts to break down, end the set. This will help you reduce the chance of injury.


Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.


The combination of resistance training and cardio is an excellent choice for overall health, and to assist the body in remaining lean while building mass. Optional cardio can either be 15 minutes of HIIT or 20 minutes of LISS. HIIT is high intensity interval training, and LISS is low intensity steady state.

“Steady state” cardio includes moving at a constant, challenging speed on the treadmill, Stairmaster, elliptical, etc. “HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity, while walking at a brisk pace would be considered a more sustainable, lower intensity pace.

Click here for 8 quality HIIT cardio workout examples.


To build muscle you’ll need to be in a calorie surplus. A simple and fast way to calculate your daily caloric intake requirements to build muscle is to determine your TDEE, or total daily energy expenditure, and add 300 calories.

Click here to calculate your TDEE.

To maximize the muscle building process while avoiding putting on excess fat, it is best to gain 1 to 2 pounds of weight per month. If you are gaining weight more rapidly than this, subtract 200-300 calories from your daily intake level. If you are not gaining weight each month, add 300 calories to your daily intake level.

Special Notes

Make sure your diet is protein-rich and filled with plenty of whole foods, including quality fats and carbohydrates. For more information on constructing a muscle building diet, check out our nutrition plans.

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Jordan Ruckman - May 19, 2020

Hi, I found your youtube channel which led me here. I’m 23 and I used to workout while in high school but I’ve gained weight and fat and I never really knew good ways to workout, I just did what the trainer told us to do for the day. I want to start building my muscles up and losing the fat but I’m not completely sure where to start and am a bit overwhelmed with all the information that’s out there. What is a simple workout plan I can do at a regular gym that I can do to get started. I appreciate any feed back and thank you for taking the time to read this.

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