There was a time when people took their fitness for granted; however, the onset of the COVID-19 pandemic took things for a turn and made people realize the importance of physical exercise and set up home gyms on a budget. However, creating free workout plans makes no sense if you struggle to cross over the first month.

It’s known that men and women are physically different, but it doesn’t indicate that both genders require two different free workout programs. According to experts, once you surpass the first month's struggle, you can easily lay the foundation of physical strength and muscle gain for upcoming years.

Further, relying on exercise forms listed in fitness magazines, similar websites, or stated by experienced bodybuilders without understanding which style suits you best can often lead to negative repercussions instead of benefiting your health.

Understanding the same, we hereby list the free workout plans for men/women in a tabular format ideal for everyone from beginner to a professional level and the goal they’re trying to achieve. These workout routine works in your favor even if you were away from the gym for months and conveniently helps you get back on track.

So, without further ado, let’s get started.

Training Routine for Men

The following segment lists the best free workout programs for men categorized into a seven-day plan.

Day No. 1 – Monday:

Perform the following Push exercises on the first day of your workout routine:

Day No. 2 – Tuesday:

This day would include Pull exercises and focus on your Calves region. Here’s the exercise list to include:

Day No. 3 – Wednesday:

The third day of your workout routine would include the following exercises to build your upper body and core:

Day No. 4 – Thursday:

This day would help with the following exercise forms to strengthen your legs:

Day No. 5 – Friday:

Perform these exercises to strengthen your upper body and core:

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