Workout Routines – Workouts To Build Muscle and Burn Fat

We have compiled a large database of workout routines that cover individual muscle groups along with weekly workouts to help you build lean muscle, burn body fat and get into amazing shape! These workouts are designed for everyone including the beginner who is just starting out on a fitness program, to the advanced athlete who has been training for years. These workouts are designed to easily fit into your busy schedule and we have included detailed photos of each exercise to make it super easy for you to follow along. Feel free to mix up the sets, repetitions and rest periods to match your current training program since some people like to workout with super heavy weights and low reps for maximum muscle mass, while others like to focus on higher reps for more endurance and toning. These workouts provide you with a large variety of different routines and exercises to keep your fitness program fun and interesting. We have also included a workout journal and fitness contract for you to download and print out which will help you stay on track and reach your fitness goals!

Download Your Own Workout Journal | Download Your Personal Fitness Contract

Weekly Workouts (3 days/week)

Workout Routine Week #1

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Decline Barbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Incline Barbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Barbell Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) V Bar Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Shoulders) Standing Two Arm Dumbbell Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Cable Upright Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Barbell Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) V Bar Pushdowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Parallel Bar Abdominal Knee Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Barbell Squats		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Dumbbell Lunges		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Barbell Stiff Leg Deadlifts		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) One Leg Lying Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Calves) Hack Machine Calf Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #2

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Back) Wide Grip Rear Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Pullups		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Wide Grip Decline Barbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Pushups		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Abdominal Crunches		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Shoulders) Smith Machine Front Deltoid Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Front Barbell Deltoid Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Close Grip Barbell Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Reverse Grip Pushdowns		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Leg Extensions		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Dumbbell Bench Squats		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Smith Machine Stiff Leg Deadlifts		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Standing Leg Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Abdominal Crunch Machine		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #3

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Back) V Bar Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Barbell Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Barbell Curls With Wide Grip		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Reverse Abdominal Crunches		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Abdominal Sit Ups		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Decline Dumbbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Dumbbell Pullovers		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Rope Pushdowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Cable Upright Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Standing Low Cable Deltoid Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Machine Squats		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Dumbbell Lunges		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Lying Leg Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Calves) Seated Calf Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #4

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Incline Bench Dumbbell Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Flat Bench Dumbbell Flyes		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Standing Cable Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Back) Seated Cable Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Straight Arm Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Seated Dumbbell Extensions		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Seated Side Lateral Deltoid Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Twisting Dumbbell Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Leg Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Smith Machine Stiff Leg Deadlifts		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Reverse Decline Crunches		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Abdominal Flutter Kicks		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #5

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Smith Machine Incline Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Cable Flyes		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Lying T Bar Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Reverse Grip Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Abdominal Cable Crunches		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
Weight Training (Shoulders) Seated Dumbbell Deltoid Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Front Deltoid Plate Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Barbell Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Lying Barbell Press To Chin		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
Weight Training (Butt/Glutes) Walking Dumbbell Lunges		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Smith Machine Stiff Leg Deadlifts		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Calves) Dumbbell Calf Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #6

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Barbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Decline Dumbbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Smith Machine Front Deltoid Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Seated Side Lateral Deltoid Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Back) Power Cleans		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Wide Grip Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Smith Machine Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Barbell Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Straight Bar Pushdowns		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Barbell Squats		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Barbell Lunges		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Barbell Stiff Leg Deadlifts		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Lying Leg Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Calves) Rocking Barbell Calf Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #7

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Back) Lying T Bar Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Straight Arm Pulldowns		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Alternating Hammer Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Single Arm Preacher Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Abs) Abdominal Cable Crunches		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Decline Barbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Incline Bench Dumbbell Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Standing Two Arm Dumbbell Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Upright Barbell Deltoid Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Straight Bar Pushdowns		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Leg Extensions		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Barbell Lunges		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Seated Leg Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Calves) Hack Machine Calf Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Workout Routine Week #8

Monday Workout	Exercise Photos	Sets/Reps/Rest
(Back) V Bar Pullups		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) T Bar Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Back) Seated Cable Rows		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Alternating Dumbbell Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Biceps) Two Arm Dumbbell Preacher Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min

Wednesday Workout	Exercise Photos	Sets/Reps/Rest
(Quadriceps) Leg Extensions		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Barbell Hack Squats		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Quadriceps) Walking Dumbbell Lunges		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Hamstrings) Lying Leg Curls		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Calves) Dumbbell Calf Raises		Sets: 3 Reps: 10-12 Rest: 1-2 min

Friday Workout	Exercise Photos	Sets/Reps/Rest
(Chest) Barbell Bench Press		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Dumbbell Pullovers		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Chest) Narrow Grip Pushups		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Shoulders) Seated Dumbbell Deltoid Presses		Sets: 3 Reps: 10-12 Rest: 1-2 min
(Triceps) Rope Pushdowns		Sets: 3 Reps: 10-12 Rest: 1-2 min

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Weekly Workouts (3 days/week)

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Workout Routines – Workouts To Build Muscle and Burn Fat

Weekly Workouts (3 days/week)

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