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When it comes to achieving your best physique, a proper strength training program is essential.

Whether you're looking to transform your body or just kick your training up a notch, it's important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years. Keep in mind that you should not attempt advanced workouts unless you have appropriate strength training experience.

This article reviews several high quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.

Whether you're a seasoned expert or new to strength training, working out at home is a great option when you can't get to the gym or need a change of pace.

The at-home workouts below require a limited amount of equipment. Plus, some of the movements can be substituted for bodyweight exercises in which you use your body's own weight as resistance.

These exercises can serve as a weeklong beginner routine or be cycled to provide several sessions per week for advanced trainees.

If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions.

Equipment required: flat weight bench, appropriate adjustable dumbbells based on your level of experience

If you're just starting out, you may want to visit a specialty store to get expert advice on selecting the right equipment. But if you know what you're looking for, you can purchase adjustable dumbbells online.

Rest intervals: 60–90 seconds

Romanian dumbbell deadlift, from Day 1 workout below

Day 1: Legs, shoulders, and abs

  • Legs: dumbbell squats — 3 sets of 6–8 reps
  • Shoulders: standing shoulder press — 3 sets of 6–8 reps
  • Legs: dumbbell lunge — 2 sets of 8–10 reps per leg
  • Shoulders: dumbbell upright rows — 2 sets of 8–10 reps
  • Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps
  • Shoulders: lateral raises — 3 sets of 8–10 reps
  • Calves: seated calf raises — 4 sets of 10–12 reps
  • Abs: crunches with legs elevated — 3 sets of 10–12 reps

Day 2: Chest and back

  • Chest: dumbbell bench press or floor press — 3 sets of 6–8 reps
  • Back: dumbbell bent-over rows — 3 sets of 6–8 reps
  • Chest: dumbbell fly — 3 sets of 8–10 reps
  • Back: one-arm dumbbell rows — 3 sets of 6–8 reps
  • Chest: pushups — 3 sets of 10–12 reps
  • Back/chest: dumbbell pullovers — 3 sets of 10–12 reps

Day 3: Arms and abs

  • Biceps: alternating biceps curls — 3 sets of 8–10 reps per arm
  • Triceps: overhead triceps extensions — 3 sets of 8–10 reps
  • Biceps: seated dumbbell curls — 2 sets of 10–12 reps per arm
  • Triceps: bench dips — 2 sets of 10–12 reps
  • Biceps: concentration curls — 3 sets of 10–12 reps
  • Triceps: dumbbell kickbacks — 3 sets of 8–10 reps per arm
  • Abs: planks — 3 sets of 30-second holds
Summary

This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment.

Lateral raises (from "Day 1: Full body" workout below)

Starting out in the gym can seem intimidating, but with proper guidance, the process becomes more approachable — and even invigorating.

As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. Still, it's important to avoid overexertion, which can lead to injuries or decreased performance.

This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This allows you to get used to new movements, focus on proper form, and take time to recover.

You can add reps and sets as needed as you progress.

The beginner phase should last as long as you continue to improve. Some people may plateau at around 6 months, whereas others may continue to see results for more than a year.

Equipment required: fully equipped gym

Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.

Day 1: Full body

  • Legs: barbell back squats — 3 sets of 5 reps
  • Chest: flat barbell bench press — 3 set of 5 reps
  • Back: seated cable rows — 3 sets of 6–8 reps
  • Shoulders: seated dumbbell shoulder press — 3 sets of 6–8 reps
  • Triceps: cable rope triceps pushdowns — 3 sets of 8–10 reps
  • Shoulders: lateral raises — 3 sets of 10–12 reps
  • Calves: seated calf raises — 3 sets of 10–12 reps
  • Abs: planks — 3 sets of 30-second holds

Day 2: Full body

  • Back/hamstrings: barbell or trap bar deadlifts — 3 sets of 5 reps
  • Back: pullups or lat pulldowns — 3 sets of 6–8 reps
  • Chest: barbell or dumbbell incline press — 3 sets of 6–8 reps
  • Shoulders: machine shoulder press — 3 sets of 6–8 reps
  • Biceps: barbell or dumbbell biceps curls — 3 sets of 8–10 reps
  • Shoulders: reverse machine fly — 3 sets of 10–12 reps
  • Calves: standing calf raises — 3 sets of 10–12 reps

Day 3: Full body

  • Legs: leg press — 3 sets of 5 reps
  • Back: T-bar rows — 3 sets of 6–8 reps
  • Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
  • Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
  • Triceps: dumbbell or machine triceps extensions — 3 sets of 8–10 reps
  • Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps
  • Calves: seated calf raises — 3 sets of 10–12 reps
  • Abs: decline crunches — 3 sets of 10–12 reps
Summary

This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.

As you age, muscle and bone mass gradually decrease. Nonetheless, you can counteract this loss by following a resistance training program to stimulate muscle and bone growth (1, 2).

The exercise routines outlined above still apply to people ages 40 and older, though you may to replace some exercises with more joint-friendly options — especially if you have any preexisting injuries.

For example, you can do goblet squats instead of back squats or triceps pushdowns instead of dips.

Regardless of your age, it's best to start with the beginner program and work your way up.

It's also important not to work out too strenuously, because there's an increased risk of injury as you age. You may likewise need to extend recovery times to 2 days between workouts instead of 1 day, because your body takes more time to recuperate (3).

While exercise presents some obstacles for those over 40, maintaining a proper resistance training program can provide endless benefits and keep you consistently in shape.

Summary

Trainees over age 40 may have to adjust their workout routine to account for injuries or slower recovery times. While muscle and bone mass decline as you age, you can combat this with proper exercise.

While working out in the gym provides the stimulus for muscle and strength gains, nutrition plays a major role in recovery and exercise optimization.

Thus, it's important to ensure that your food intake is adequate to meet the demands of your training.

You can do this by ensuring sufficient calorie, protein, carb, and fat intake based on your training intensity and physique goals. You can use a calorie counter to calculate your needs.

In order to gain muscle, it's best to be in a calorie surplus, or eat more than your body needs to sustain itself. A surplus of 10–20% over your baseline calorie needs should be sufficient to promote muscle gains (4).

If you're trying to lose body fat instead, maintaining your baseline or adopting a slight calorie deficit is generally recommended (4).

Nutrient timing, which involves eating at specific times to yield results, may also be vital to maximize muscle gains. For example, many experts recommend eating a well-balanced meal or snack within 2 hours of a workout, ideally both before and after (5, 6).

If you want to ensure proper dietary intake or create an individualized plan to help you meet your goals, consider consulting a registered dietitian.

Summary

Proper nutrition is vital to exercise because it provides your body with the necessary building blocks for gaining muscle and strength.

When starting a new strength training program, it's important to take precautions to avoid getting injured or overexerting yourself.

First, you'll want to accurately assess your level of experience as outlined above and select the appropriate workout program for you.

It's always best to start with a program that may be slightly too easy rather than an advanced program that is too difficult.

The workout routines above are broken down into specific muscle groups for each session to provide enough stimulus to achieve results without overtaxing your body.

In addition, performing a proper warmup is key to avoiding injury because it primes your muscles and cardiovascular system for the exercises to come.

Wear comfortable, close-fitting clothing that makes it easy to move, along with sneakers or other appropriate footwear.

If you're increasing the weight you're lifting or are unsure about a movement, it's a good idea to have a spotter keep a close eye on the weight while you move it.

Lastly, allowing sufficient recovery time between workouts is another factor that will greatly reduce your risk of injury.

Summary

To avoid getting injured or overexerting yourself, it's important to choose an appropriate workout routine for your level of experience, perform a proper warmup before exercising, and allow enough recovery time between workout sessions.

Whether you're a new or seasoned gym-goer, workout routines catered to your experience level can help you progress toward your muscle and strength goals.

Over time, you may find that your body responds better to certain movements than to others and choose to adapt your training accordingly.

A proper exercise regimen and good nutrition habits are the first steps to getting in the best shape of your life, no matter your level of experience.

If you have an underlying health condition, it's always best to check with a healthcare professional before starting any exercise program.