Free Gym Workout Plan for Men: Training Plan for Muscle Growth

Looking for an effective and structured training plan to build muscle mass? Here's a detailed 6-day free gym workout plan, specifically designed for men who want to develop strength and build muscles. The plan follows the popular Push-Pull-Legs (PPL) split (with A and B days), covering all major muscle groups. You'll find precise exercises, sets, high reps, rest times, and even AMRAP (as many quality reps as possible) sets for maximum stimulation. Start your journey towards greater strength and muscle mass!

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By trenni ekspertDec 28, 20240 comments

6-day gym training plan

Push A (Chest, Shoulders, and Triceps):

Barbell Bench Press: 5 sets, 15 reps, 90-120 sec rest
Barbell Bench Press (lighter weight): 1 set, as many quality reps as possible (AMQRAP)
Seated Overhead Press (behind the neck): 3 sets, 25 reps, 60 sec rest
(Weighted) Triceps Dips: 3 sets, 30 reps, 60 sec rest
Cable Chest Flyes: 5 sets, 50 reps, 30 sec rest
Seated Triceps Extensions (dumbbell, rope or EZ-bar): 5 sets, 50 reps, 30 sec rest
Seated Dumbbell Lateral Raises: 5 sets, 50 reps, 15 sec rest

Pull A (Back, Traps, and Biceps):

Barbell Conventional Deadlift: 5 sets, 15 reps, 90-120 sec rest
Barbell Conventional Deadlift (lighter weight): 1 set, AMQRAP
(Weighted) Pull-ups: 3 sets, 25 reps, 60 sec rest
Supported Chest Row: 3 sets, 30 reps, 60 sec rest
Trapezius Exercise (dumbbell, barbell or trap bar): 5 sets, 50 reps, 30 sec rest
Standing Barbell Bicep Curls: 5 sets, 50 reps, 30 sec rest
Standing Cable Reverse Flyes: 5 sets, 50 reps, 15 sec rest

Legs A (Thighs, Glutes, and Calves):

Barbell Squats: 5 sets, 15 reps, 90-120 sec rest
Barbell Squats (lighter weight): 1 set, AMQRAP
Barbell Good Mornings: 3 sets, 25 reps, 60 sec rest
Leg Press: 3 sets, 30 reps, 60 sec rest
Reverse Hyperextension: 5 sets, 50 reps, 30 sec rest
Leg Curls (seated or lying): 5 sets, 50 reps, 30 sec rest
Calf Raises (seated or standing): 5 sets, 50 reps, 15 sec rest

Push B (Chest, Shoulders, and Triceps):

Standing Overhead Press: 5 sets, 15 reps, 90-120 sec rest
Standing Overhead Press (lighter weight): 1 set, AMQRAP
Incline Bench Press (dumbbell or barbell): 3 sets, 25 reps, 60 sec rest
Close Grip Bench Press: 3 sets, 30 reps, 60 sec rest
Seated Machine Flyes: 5 sets, 50 reps, 30 sec rest
Triceps Rope Pushdowns: 5 sets, 50 reps, 30 sec rest
Cable Lateral Raises: 5 sets, 50 reps, 15 sec rest

Pull B (Back, Traps, and Biceps):

Barbell Snatch Deadlift: 5 sets, 15 reps, 90-120 sec rest
Barbell Snatch Deadlift (lighter weight): 1 set, AMQRAP
Barbell Rows: 3 sets, 25 reps, 60 sec rest
(Weighted) Chin-ups: 3 sets, 30 reps, 60 sec rest
One-Arm Rows (dumbbell or barbell): 5 sets, 50 reps, 30 sec rest
Incline Dumbbell Bicep Curls: 5 sets, 50 reps, 30 sec rest
Seated Machine Reverse Flyes: 5 sets, 50 reps, 15 sec rest

Legs B (Thighs, Glutes, and Calves):

Barbell Front Squats: 5 sets, 15 reps, 90-120 sec rest
Barbell Front Squats (lighter weight): 1 set, AMQRAP
Barbell Romanian Deadlifts: 3 sets, 25 reps, 60 sec rest
Barbell Hip Thrusts: 3 sets, 30 reps, 60 sec rest
Dumbbell Lunges: 5 sets, 50 reps, 30 sec rest
Seated Leg Extensions: 5 sets, 50 reps, 30 sec rest
Hanging Leg Raises: 5 sets, 50 reps, 15 sec rest

*AMQRAP means "As many quality reps as possible."

Final words:

Before starting the training plan, ensure you are healthy and ready to follow an intense training regimen. The use of this plan is entirely at your own risk. If you wish to explore other training plans, you can find them here. We also offer the option to create a personalized training plan tailored to your goals and needs. Contact us, and we will help you achieve your fitness goals!

We also offer a personalized training plan, created according to your goals, needs, and preferences, to help you safely and effectively achieve maximum results – check them out here➡️

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