A good beginner workout plan for men is full body, three days a week, on non-consecutive days like Monday, Wednesday and Friday. Every session starts with legs, then trains your upper body and finishes with core. Below is the exact 3-day plan Coach Dan Figueroa uses with men at Fig Performance in Placentia: 2 leg exercises and 1 calf exercise every day, chest, back and shoulders on Days 1 and 3, and an arm day in the middle.
How the plan works
- Legs first, every day: 2 leg exercises and 1 calf exercise. No more. That's enough to get stronger without leaving your legs too sore to train again two days later.
- Days 1 and 3: chest, back and shoulders. Incline dumbbell pressing on both days, a flat press once, and dumbbell lateral raises both days.
- Day 2: arm day, with shoulders, biceps and triceps, in between the two chest, back and shoulder days.
- Core: 1 exercise, 2 sets, hitting a different angle each day.
- Rest 1:15 to 2 minutes between sets.
The warm-up (6 to 8 minutes)
Do this before every workout. It loosens your hips, back and shoulders before you load them.
| Exercise | Sets × reps |
|---|---|
| Cat-cow | 2 × 10 |
| Bird dog | 2 × 6 each side |
| Front-to-back leg swing | 2 × 10 each leg |
| Side-to-side leg swing | 2 × 10 each leg |
| Bodyweight glute bridge | 2 × 15 |
| Wall slide | 2 × 15 |
| Scapular push-up | 2 × 10 |
Ramp-up sets: before your first lift each day, do 1 set of 8 with about half your working weight, then 1 set of 5 with about 70%. Then start your working sets.
The 3-day plan for men
Rest 1:15–2 min between sets.
Day 1 (Monday): legs, chest, back and shoulders
| Exercise | Sets × reps |
|---|---|
| Leg press (machine) | 3 × 8–10 |
| Lying leg curl (machine) | 3 × 10–12 |
| Seated calf raise (machine) | 3 × 12–15 |
| Incline dumbbell press | 3 × 8–10 |
| Underhand-grip cable lat pulldown | 3 × 8–10 |
| Seated cable row | 3 × 10 |
| Dumbbell lateral raise | 3 × 12–15 |
| Cable wood chop | 2 × 10 each side |
Day 2 (Wednesday): legs and arms
| Exercise | Sets × reps |
|---|---|
| Barbell box squat | 3 × 6–8 |
| Barbell Romanian deadlift (RDL) | 3 × 8–10 |
| Wall tib raise (bodyweight) | 3 × 15–20 |
| Seated dumbbell shoulder press | 3 × 8–10 |
| Cross-body dumbbell hammer curl | 3 × 10–12 each arm |
| One-arm dumbbell preacher curl | 3 × 10–12 each arm |
| Dumbbell Zottman curl | 3 × 10–12 |
| Cable overhead triceps extension (rope) | 3 × 10–12 |
| Cable straight-bar pushdown | 3 × 10–12 |
| Single-arm dumbbell skull crusher | 3 × 10–12 each arm |
| Plate-weighted sit-up or kneeling cable crunch | 2 × 12–15 |
Day 3 (Friday): legs, chest, back and shoulders
| Exercise | Sets × reps |
|---|---|
| Dumbbell reverse lunge | 3 × 8–10 each leg |
| Dumbbell glute bridge | 3 × 10–12 |
| Standing calf raise (machine, or holding dumbbells on a step) | 3 × 12–15 |
| One-arm incline dumbbell press | 3 × 8–10 each arm |
| Flat barbell bench press or flat dumbbell press | 3 × 6–8 |
| One-arm dumbbell row | 3 × 10 each arm |
| Dumbbell lateral raise | 3 × 12–15 |
| Hanging knee raise or bench leg raise | 2 × 10–12 |
Core swaps: rotate in a Russian twist, bent-over wood chop, dumbbell side bend or alternating elbow plank.
Why wall tib raises matter, and how to do them
The tibialis anterior is the muscle on the front of your shin. It lifts your toes every time you take a step. Almost nobody trains it, and when it's weak your toes can drag and catch, which is how a lot of trips and falls start as you get older. A strong tib also helps protect your knees and ankles and can ease shin pain. To do one, stand with your back against a wall and your feet about a foot in front of you, then lift your toes as high as you can and lower them slowly.
What each exercise does, and easier or at-home options
Every exercise in this plan has a job: keeping you strong and independent as you age, and building how you look. If an exercise doesn't work for your body or your equipment, use the easier or at-home version.
Leg press (machine)
Works: Quads and glutes.
Why it matters: Lets you load your legs heavy with your back supported, a safe way for beginners to build leg strength for stairs, hiking and getting up from the floor. Builds bigger, stronger legs.
Easier or at-home version: Goblet squat with a dumbbell. At home: goblet squat or bodyweight squat to a chair.
Barbell box squat
Works: Quads, glutes and the muscles that keep your trunk upright.
Why it matters: Sitting back to a box teaches good squat depth and control, and trains the sit-to-stand you'll use for the rest of your life. A foundation for strong, full legs.
Easier or at-home version: Sit to a higher box, or hold a dumbbell at your chest (goblet box squat). At home: squat to a chair.
Lying leg curl (machine)
Works: Hamstrings.
Why it matters: Strong hamstrings help protect your knees and balance out the quads. Builds the back of your legs.
Easier or at-home version: Stability-ball or slider leg curl. At home: slider curls on a hardwood floor, or band leg curls.
Barbell Romanian deadlift (RDL)
Works: Hamstrings, glutes and the muscles along your spine.
Why it matters: Teaches you to bend at the hips with a flat back, the safest way to lift things off the floor. Builds a strong back side and better posture.
Easier or at-home version: Dumbbell RDL, and only lower to mid-shin until it feels solid.
Dumbbell reverse lunge
Works: Quads and glutes, one leg at a time.
Why it matters: Builds single-leg strength and balance, and evens out a stronger and weaker side. Stepping back is easier on the knees than walking lunges.
Easier or at-home version: Bodyweight reverse lunge holding a wall or rack.
Dumbbell glute bridge
Works: Glutes and hamstrings.
Why it matters: Strong glutes take stress off your lower back. Builds a stronger, fuller backside.
Easier or at-home version: Bodyweight bridge on the floor, then add a dumbbell on your hips.
Seated and standing calf raises
Works: Calves. Seated works the deeper calf muscle, and standing works the bigger one.
Why it matters: Strong calves help with ankle stability, balance and walking or running without pain. Fuller lower legs.
Easier or at-home version: Bodyweight calf raises on a step, holding the wall.
Incline dumbbell press and one-arm incline press
Works: Upper chest, front of the shoulders and triceps.
Why it matters: Pushing strength and upper body bone health. The incline builds the upper chest, which fills out the top of a T-shirt. The one-arm version also makes your core work to keep you steady.
Easier or at-home version: Incline push-up with your hands on a bench. At home: dumbbells on an adjustable bench, or the floor.
Flat barbell bench press or flat dumbbell press
Works: Chest, shoulders and triceps.
Why it matters: The classic test of upper body strength, and pushing power for everyday life. Builds a bigger chest.
Easier or at-home version: Dumbbell floor press, or push-ups.
Underhand-grip cable lat pulldown
Works: Lats, upper back and biceps.
Why it matters: Pulling strength and healthy shoulders, and it counteracts hours of sitting hunched at a desk. The wide back that gives you a V-taper.
Easier or at-home version: Band pulldown anchored to the top of a door.
Seated cable row and one-arm dumbbell row
Works: Mid and upper back, lats and biceps.
Why it matters: Better posture and stronger shoulders, and the one-arm version evens out your sides. A thicker, more defined back.
Easier or at-home version: Chest-supported dumbbell row, or a band row anchored to a door.
Dumbbell lateral raise
Works: Side shoulders.
Why it matters: Keeps the shoulders strong and balanced. Wider shoulders make your waist look smaller.
Easier or at-home version: Lighter dumbbells, one arm at a time while holding something for support, or a band.
Seated dumbbell shoulder press
Works: Shoulders and triceps.
Why it matters: Overhead strength for lifting things onto shelves and into the overhead bin. Rounder, fuller shoulders.
Easier or at-home version: Palms-facing-in grip, which is easier on the shoulders, with lighter dumbbells. If pressing overhead hurts, skip it for now and tell your coach.
Cross-body dumbbell hammer curl, one-arm dumbbell preacher curl and dumbbell Zottman curl
Works: Biceps, forearms and grip. Hammer curls hit the forearm and the outer biceps, preacher curls keep the biceps honest with no swinging, and the Zottman works the biceps on the way up and the forearms on the way down.
Why it matters: Researchers link grip strength to healthy aging, and strong arms make carrying and lifting easier. Bigger arms.
Easier or at-home version: Lighter dumbbells or band curls.
Cable overhead triceps extension, cable straight-bar pushdown and single-arm dumbbell skull crusher
Works: Triceps, from three angles: stretched overhead, straight down, and lying down.
Why it matters: The triceps power every push: up off the floor, out of a chair, pressing overhead. They make up most of the size of your upper arm.
Easier or at-home version: Band pushdown anchored to a door, or a one-dumbbell overhead extension.
Core: cable wood chop, plate-weighted sit-up or kneeling cable crunch, hanging knee raise or bench leg raise
Works: The whole core: rotation, crunching and lifting the legs.
Why it matters: A strong core protects your lower back when you lift, twist and carry. With fat loss, it gives you a firmer midsection.
Easier or at-home version: Band chop, floor crunch, or bent-knee leg raises lying on the floor.
Training at home
You can do the whole plan with a pair of adjustable dumbbells, an adjustable bench and a long resistance band. Use the at-home versions above, keep the same sets and reps, and add weight when you hit the top of the range.
The cool-down stretch (5 minutes)
Hold each stretch for 30 seconds and breathe slowly: hip flexor stretch, hamstring stretch, figure-four glute stretch, a chest stretch in a doorway and a lat stretch hanging from a bar or holding a rack.
How hard to push
- Weeks 1 and 2: pick weights you could lift for 2 or 3 more reps than you do. Learn the movements first.
- After that: push the last set of each exercise to about 1 rep short of failure, with good form. Box squats and bench press stay heavier, at 6 to 8 reps.
How to progress
- Write everything down. If the numbers are going up, you're getting stronger, and strength is what builds muscle.
- Add weight when you hit the top of the range on every set, then start back at the bottom of the range.
- Keep the same plan for 4 to 6 weeks, then change it up.
What to do on your off days
Walk. Coach Dan's target for clients over 40 is more than 5,000 steps a day, and ideally 6,000 or more. Eat protein at every meal, and get good sleep.
Before you start
If you have a medical condition, a recent injury, or you haven't exercised in a long time, check with your doctor first. Stop any exercise that causes sharp pain, and swap it for the easier version.
Want someone to set it up for you?
At Fig Performance in Placentia, every plan starts with a free consult and an InBody scan, and Dan builds the program around your body, including old injuries. Can't make it in person? Online coaching puts your plan in the R.H.O.D.E.S. app, with a weekly call with Dan. Looking for the women's version? See the beginner workout plan for women.
Fig Performance · 1284 E. Yorba Linda Blvd, Placentia, CA 92870
Call or text (714) 396-7178 · Mon–Fri, 5 AM – 8 PM; Sat, 5 AM – 12 PM
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