10 Experts Break Down Their Weekly Workout Routines

Building a workout schedule for men can feel overwhelming when you see so many splits online. Some coaches push a bro split, while others claim a full body workout is the best way to train. These 10 fitness creators share their exact weekly workout routines so you can pick one that matches your goals.

1. Abhinav Mahajan

Abhinav Mahajan ranks workout splits based on frequency, sustainability and recovery. He explains that beginners often see results from a bro split, yet more experienced lifters need more innovative programming. He recommends a full-body workout split for 3 or 4 days per week, training each muscle group 2 or 3 times weekly. Each session focuses on 3 or 4 sets per exercise, allowing proper recovery while optimizing muscle growth.

Option 1 – Upper-Lower Split (4 days/week):

• Day 1: Upper body — chest, back, shoulders, biceps and triceps
• Day 2: Lower body — legs, glutes, calves and abs
• Day 3: Rest
• Day 4: Upper body
• Day 5: Lower body
• Day 6: Rest
• Day 7: Rest

Option 2 – Full-Body Split (3 or 4 days/week):

• Day 1: Full-body — 1 or 2 exercises per muscle group, 3 sets each
• Day 2: Rest or optional light activity
• Day 3: Full-body
• Day 4: Rest
• Day 5: Full-body
• Day 6: Rest
• Day 7: Rest

Instagram — @abhinavmahajanlife

2. Michael Osby

Michael Osby follows a seven-day gym plan organized around push, pull and leg days. His split balances training volume with recovery and combines resistance exercises with kickboxing for functional conditioning. This supports energy levels by improving how efficiently the body uses energy. The variety keeps weekly workout routines engaging while helping build both strength and endurance.

Michael Osby’s 7-Day Workout:

• Day 1 Push A: Incline dumbbell press, machine chest press, cable flys, push-ups, cable lateral raises, overhead triceps extension, triceps pushdown
• Day 2 Pull A: Barbell row, lat pulldown, single arm cable row, cable pullover, rear delt flys, straight bar cable curls, dumbbell hammer curls
• Day 3 Legs A: Squats, leg press, walking lunges, hamstring curl, quad extension, calf raises
• Day 4 Rest/Active: Kickboxing plus abs
• Day 5 Push B: Dips, dumbbell shoulder press, cable lateral raises, machine chest press, cable flys, triceps pushdown, overhead triceps extension
• Day 6 Pull B: Weighted pull-ups, t-bar row, lat pulldown, cable pullover, rear delt flys, rope curls, EZ bar curls
• Day 7 Legs B: Stiff-leg deadlift, hack squat, hamstring curl, quad extension, hip thrusts, calf raises

Instagram — @michael_osby 

3. Adam Wolfe

Adam Wolfe combines weightlifting — which enhances muscles and boosts their tone — with speed work to maintain athletic performance during a bulk. He trains while balancing manual labor shifts, showing that consistency matters more than perfect conditions. His mix of three lifting days, sprints and conditioning makes his plan practical for men with busy schedules.

Adam’s Weekly Workout Routine:

• Weightlifting Sessions: Three sessions for strength-based upper, lower and arm-focused
• Speed Training Day: One session for five 25-yard sprints with progressive acceleration
• Additional Conditioning: Weighted vest rucks, cardio for endurance, mobility work

Regarding nutrition strategy, he explains he eats a 200-calorie surplus with high-protein meals to fuel growth. 

Instagram — @adamwolfefitness

4. David Laid

David Laid is an Estonian-American fitness influencer known for his teenage transformation, he inspires millions with his bodybuilding-focused workouts and disciplined lifestyle. The Office of Public Health and Science recommends at least two weekly strength training days. David’s current 5-day split uses high-volume training to build size and strength. Following a structured routine like his ensures you target all major muscle groups effectively.

David Laid Weeekly Workout Routine:

Day 1 chest:

• Incline bench press: 5 sets of 5 reps
• Dumbbell incline press: 5 sets of 8–10 reps
• Flat bench press: 5 sets of 6–8 reps
• Incline bench press: AMRAP
• Flat bench press: AMRAP

Day 2 back:

• Dumbbell rows: 4 sets of 6–8 reps
• Wide-grip lat pulldown: 4 sets of –8 reps
• Cable row: 4 sets of 8–10 reps
• Chin-ups: to failure
• Hex bar shrug: 4 sets of 8–10 reps
• Cable shrug: 4 sets of 8–10 reps
• Close-grip lat pulldown: 4 sets of 6–10 reps

Day 3 shoulders:

• Seated dumbbell press: 4 sets of 8–10 reps
• Behind-the-neck press: 4 sets of 8–10 reps
• Lateral raise: 4 sets of 8–10 reps
• Machine overhead press: 4 sets of 8–10 reps
• Cable lateral raise: 4 sets of 10–12 reps
• Plate front raise: 4 sets of 10–12 reps
• Rear delt fly machine: 4 sets of 10–12 reps
• Rear delt cable row: 4 sets of 10–12 reps

Day 4 legs:

• Pause squat: 4 sets of 3 reps
• Barbell squat: 6 sets of 5 reps
• Leg press: 3 sets of 20 reps
• Hamstring curl: 5 sets of 10 reps

Day 5 arms:

• Hammer curl: 3 sets of 10, 8 and 6 reps
• Dips: 3 sets of 15 reps
• EZ bar curl: 3 sets of 10, 8 and 6 reps
• Triceps pushdown: 3 sets of 10, 8 and 6 reps
• Barbell Curl Burnout

Instagram — @davidlaid 

5. Stan Obi

Stan Obi blends his corporate lifestyle with bodybuilding content that inspires lifters to train hard despite busy schedules. In this session, he focuses on back day, using five heavy compound and cable movements to build width and thickness. His approach mixes intensity with innovative weight management to avoid injury while maximizing gains. His method builds a strong, dense back while protecting long-term health.

Stan Obi Back Day Workout Routine:

• Warm up: Pull-ups and light lat pulldowns
• Deadlift: 3 sets, starting heavy then dropping weight to increase reps
• Seated Machine Row: 3 sets, alternating bilateral and single-arm variations
• Seated Cable Pulldown: Supinated Grip 3 sets
• One-Arm Cable Lat Pulldown: 3 sets, full stretch and contraction
• Bent-Over Rows: 3 sets to finish with back thickness

Instagram — @stanobiofficial 

6. Alex Eubank

He mphasizes smart volume and training frequency for natural lifters. He advocates hitting each muscle group twice per week. For this, he proposes 30 weekly sets for big muscles — chest, back, legs — and 20 sets for smaller ones — biceps, triceps, shoulders. His go-to split is push-pull-legs with an added arm day.

Alex Eubank’s Weekly Split:

• Day 1 push: 15 sets chest, 10 sets shoulders, 10 sets triceps
• Day 2 pull: 15 sets back, 10 sets biceps, five sets rear delts
• Day 3 rest: Rest or active recovery
• Day 4 push/Legs: 15 sets chest, 10 sets shoulders, 10 sets triceps plus 15-20 sets quads/hamstrings, 10 sets calves
• Day 5 pull/Legs: 15 sets back, 10 sets biceps, five sets rear deltsplus+ remaining leg volume as needed
• Day 6 optional arm: Focus on biceps/triceps for added volume before bulk ends
• Day 7 rest: Full rest

You can also opt for an optional Arm Day for added volume. Lastly, he also sprinkles intensity techniques like drop sets and partials on the final set of each exercise, balancing progressive overload with recovery.

Instagram — @alex_eubank15

7. Jesse James West

Jesse James West is one of the most entertaining fitness YouTubers, blending bodybuilding with lifestyle content. He build his training around high-volume push-pull legs with added intensity techniques like supersets, dropsets and finishers. He mixes hypertrophy and strength training while keeping workouts fun and dynamic.

Jesse James West Weekly Split:

• Day 1 legs/shoulders: Overhead press, squats, hamstring curls, calf raises
• Day 2 push: Bench press, overhead press, dumbbell flys, lateral raises, skull crushers, cable pushdowns
• Day 3 pull: Deadlifts, barbell rows, lat pulldowns, dumbbell curls, hammer curls, rear delt flys
• Day 4 legs/shoulders: Overhead press, squats, hamstring curls, calf raises
• Day 5 push: Bench press, overhead press, dumbbell flys, lateral raises, skull crushers, cable pushdowns
• Day 6 pull: Deadlifts, barbell rows, lat pulldowns, dumbbell curls, hammer curls, rear delt flys
• Day 7 rest: Recovery and mobility work

Instagram: @jessejameswest 

8. Joe Fazer

He is a British fitness YouTuber known for transforming from skinny teen to muscular athlete. He emphasizes progressive overload and training close to failure, with rest and nutrition being key to handling the high volume. His current split is a six-day push-pull legs program designed for maximum hypertrophy. Your legs carry your entire body weight, so building a strong lower body is essential for walking, running and overall movement. Joe’s split provides a solid foundation for developing the strength and endurance your legs need.

Joe Fazer Push Pull Legs Split:

• Day 1 push A: Chest-focused push day with incline dumbbell press, machine press, cable flies, lateral raises, overhead tricep extensions, tricep pushdowns.
• Day 2 pull A: Back thickness focus with barbell rows, lat pulldowns, single-arm cable rows, cable pullovers, rear delt flies, cable curls, hammer curls.
• Day 3 legs A: Quad-dominant leg day with back squats, leg press, walking lunges, quad extensions, hamstring curls and calves.
• Day 4 rest: Recovery day for high-volume program.
• Day 5 push B: Shoulder-focused push day with weighted dips, dumbbell shoulder press, cable lateral raises, machine chest press, cable flies, tricep pushdowns, overhead tricep extensions.
• Day 6 pull B: Back width focus with weighted pull-ups, lat pulldowns, cable pullovers, rear delt flies, rope curls and effortless bar curls.
• Day 7 legs B: Hamstring-focused leg day with stiff-leg deadlifts, hack squats, hamstring curls, quad extensions, hip thrusts and calves.

Instagram — @joefazer 

9. Brandon Harding

Brandon Harding is an IFBB Pro bodybuilder and CEO of Hardbody Coaching. He often starts sessions with compound lifts and then moves into isolation work for detail and pump. Brandon focuses on hitting triceps first since they comprise two-thirds of arm mass. He trains with intensity while showing a balance of bodybuilding lifestyle, nutrition and personal life on his channel.

Brandon Harding Arm Day Routine

• Warm up: Pull-ups and dips — 12 reps each
• Triceps: Pull-downs — 2 sets of 12 — skull crushers — 4 sets of 12 — French press variations, single-arm undergrip tricep pull-downs
• Biceps: Cable rope hammer curls
• Focus: Medium rep ranges — 8 to 15 reps — sometimes 20 reps for warming up triceps

Instagram — @brandonhardbody

10. Chris Heria

Chris Heria is a leading figure in calisthenics. He builds lean muscle and strength mainly using body weight exercises. His workouts focus on skill mastery, core strength and progressive overload. This means steadily improving workouts so muscles adapt and grow. He achieves this through planche progressions, push-ups, pull-ups and advanced variations. His approach proves you can build muscle and strength without traditional weights.

Chris Heria Calisthenics Routine Sample Day:

• Warm up: Mobility drills, scapula activation, wrist prehab
• Planche progressions: Start with a Half Lay Planche hold, then progress to a Tuck Planche hold, next the Straddle Planche hold and finally aim for the Full Planche hold.
• Planche press variations: Weighted tuck planche press, banded planche press
• Combo training: Do a Planche hold, then a Planche push-up, then a Planche press and finally return to a Planche hold.
• Accessory work: Core stabilization, straight-arm strength, biceps/triceps activation for calisthenics control

Instagram — @chrisheria 

Crafting Your Ideal 7-Day Gym Workout Plan

These experts’ weekly workout routines show there’s no single way to train effectively. From calisthenics to high-volume bodybuilding, each emphasizes progressive overload, recovery and consistency. You can adapt their methods into a 7-day gym workout plan that hits every muscle group while keeping workouts varied and motivating. A structured routine tailored to your goals makes strength, size and endurance gains more achievable.