The evening is a great time to lift weights, burn calories, and improve body shape, whether you want to build muscle or lose weight.
If you’re also an evening gym goer and are looking for a well-crafted workout routine to improve your fitness, this article is for you.
I’ve designed two programs for muscle gain and one for fat loss. Depending on your fitness goal, you can pick the one you need.
These routines will be easy to follow, allow you to train in an organized manner, and help you achieve your best shape.
Program Summary
| Workout Time | Evening (5 PM to 9 PM) |
| Exercise Type | Weight Training |
| Sessions per week | 5-6 days |
| Duration per session | 75-120 minutes |
| Program Goal | Muscle Gain & Fat Loss |
| Workout Difficulty | Intermediate |
| Target Gender | Male and Female |
| Target Age Group | 18-40 age |
Evening Gym Workout Plan for Muscle Growth
I’ve designed two routines for muscle building. One involves training five times weekly (alternate day upper and lower body), and the other has six sessions per week (four upper body workouts and two sessions for legs).
The first one is for beginner to intermediate lifters, and the second one is for more experienced people who want a high-volume training plan.
Both programs focus on each muscle group efficiently and help grow mass and strength.
Before you pick weights, do some of the following exercises to ease stiffness and improve blood flow in the muscles:
| Upper Body | Lower Body |
|---|---|
| Banded Pull Apart (1 set x 15 reps) | Leg Swings (2 x 10/leg) |
| Shoulder Pass Through (1 x 20) | Hamstrings Stretch (4 x 5-sec/leg) |
| World’s Greatest Stretch (1 x 10/side) | Single-leg Deadlifts (1 x 10/leg) |
| Lying IYT Raises (1 set x 10 reps) | Lateral Lunges (1 set x 10/leg) |
| Inverted Rows (1 set x 15 reps) | Reverse Lunges (1 set x 10/leg) |
| Dive Bomber Push-ups (1 x 10) | Deep Squats (1 set x 10-15 reps) |
Plan A – Alternating Day Upper Lower Split
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Upper Body
- Thursday: Rest
- Friday: Lower Body
- Saturday: Upper Body
- Sunday: Rest
Monday – Upper Body
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| One-arm Kettlebell Swing | 3 | 15/arm | Full Body |
| 2A Pull-up | 3 | Failure | Back |
| 2B Bar Dips | 3 | Failure | Chest & Triceps |
| Military Press | 3 | 12, 10, 8 | Shoulder |
| Incline Bench Press | 3 | 12, 10, 8 | Chest |
| 5A Seated Pec Fly | 3 | 12-15 | Chest |
| 5B Single-arm DB Row | 3 | 10/side | Back |
Superset pull-up with dips and pec deck fly with one-arm dumbbell row.
Tuesday – Lower Body
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squat | 4 | 15, 12, 10, 8 | Quads & Glutes |
| Bulgarian Squats | 3 | 10 per leg | Quads & Glutes |
| Leg Extension | 4 | 15, 12, 10, 10 | Quads |
| Seated Leg Curl | 4 | 15, 12, 10, 10 | Hamstrings |
| Standing Calf Raises | 4 | 20, 16, 14, 12 | Calves |
Wednesday – Upper Body
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Pulldown (Prone Grip) | 2 | 10-12 | Back |
| Pulldown (Neutral Grip) | 2 | 10-12 | Back |
| Barbell/Machine Row | 3 | 10-12 | Back |
| Bent-over Cable Fly | 3 | 12-15 | Chest |
| Lateral Raises | 3 | 10-12 | Shoulder |
| Reverse Pec Fly | 3 | 10-12 | Shoulder |
| Barbell Shrug | 3 | 12-15 | Trapezius |
Friday – Lower Body
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Hack Squat | 4 | 15, 12, 10, 8 | Quads |
| Leg Press | 4 | 15, 12, 10, 8 | Quads |
| DB Romanian Deadlift | 3 | 8-10 | Hamstrings |
| Seated Leg Curl | 3 | 15-20 | Hamstrings |
| Hip Thrust | 4 | 10-12 | Glutes |
| Seated Hip Abduction | 3 | 15-20 | Adductors |
Saturday – Upper Body
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| 1A Chin-ups | 3 | Failure | Biceps & Back |
| 1B Bar Dips | 3 | 10-12 | Chest & Tris |
| Flat Bench Press | 4 | 10-12 | Chest |
| Push Press | 3 | 12-15 | Shoulder |
| Incline Prone DB Row | 3 | 10-12 | Back |
| 5A Barbell Curl | 3 | 12-15 | Biceps |
| 5B Triceps Pushdown | 3 | 12-15 | Triceps |
Superset chin-ups with dips and barbell biceps curls with bar press down.
Plan B – Two Upper One Lower Split
This program involves exercising 6x weekly with two sessions for every body part. It is high volume program, so I recommend it only to experienced lifters who understand the importance of recovery and nutrition as well.
Full Week Schedule:
- Day 1: Chest, Delts, Triceps
- Day 2: Quads & Calves
- Day 3: Back, Biceps, Abs
- Day 4: Chest, Delts, Triceps
- Day 5: Hamstrings & Glutes
- Day 6: Back, Biceps, & Abs
- Day 7: Complete Rest
Day 1 – Chest, Delts, & Triceps
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Incline Bench Press | 4 | 8-12 | Chest |
| Seated Pec Fly | 4 | 12-15 | Chest & Triceps |
| Weighted Bar Dips | 3 | 10-15 | Chest & Triceps |
| Lateral Raises | 3 | 12-15 | Side Deltoids |
| Rear Delt Flyes | 3 | 15-20 | Posterior Delts |
| Triceps Pushdowns | 3 | 12-15 | Triceps |
| Skull Crushers | 3 | 12-15 | Triceps |
Day 2 – Quads & Calves
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Back Squat | 4 | 8-10 | Quads & Glutes |
| Leg Press (Quad focus) | 4 | 10-12 | Quadriceps |
| Walking Lunges | 3 | 10 per leg | Quads & Glutes |
| Leg Extensions | 4 | 15-20 | Quadriceps |
| Seated Calf Raises | 3 | 15-20 | Soleus |
| Standing Calf Raises | 3 | 15-20 | Gastrocnemius |
Day 3 – Back, Biceps, & Abs
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Pull Ups | 4 | 6-10 | Back & Biceps |
| Lat Pulldown (standard) | 4 | 8-12 | Back |
| Seated Rows | 3 | 10-12 | Back |
| Bent-over Rows | 4 | 8-10 | Back |
| Preacher Curls | 3 | 10-12 | Biceps |
| Hammer Curls | 3 | 10-12 | Biceps & Forearms |
| Cable Crunches | 4 | 15-20 | Abdominals |
| High to Low Cable Chop | 4 | 10 per side | Obliques |
Day 4 – Chest, Delts, Triceps
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Flat Bench Press | 4 | 6-10 | Chest |
| High to Low Cable Fly | 4 | 10-15 | Chest |
| Overhead Press | 3 | 6-10 | Shoulders |
| Upright Rows | 3 | 10-12 | Delts & Traps |
| Shrugs | 3 | 10-12 | Trapezius |
| Overhead Triceps Extensions | 3 | 12-15 | Triceps |
| 1-arm Reverse Triceps Pushdown | 3 | 15 per arm | Triceps |
Day 5 – Hamstrings & Glutes
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Romanian Deadlift | 4 | 10-12 | Hamstrings & Glutes |
| Leg Curls | 4 | 15-20 | Hamstrings |
| Hip Thrusts | 4 | 10 per leg | Glutes & Abdominals |
| Single-leg Glute Bridge | 3 | 10 per side | Glutes & Hamstrings |
| Seated Hip Abduction | 3 | 20-30 | Glutes |
| Seated Hip Adduction | 3 | 20-30 | Adductors |
Day 6 – Back, Biceps, & Abs
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Straight arm Pulldown | 4 | 6-10 | Latissimus Dorsi |
| 1-arm High Cable Row | 4 | 8-12 | Latissimus Dorsi |
| 1-arm DB Row | 3 | 10-12 | Back |
| Bayesian Curls | 4 | 8-10 | Biceps |
| Decline Bicycle Crunches | 4 | 10 per side | Abdominals |
| Captain’s Chair Leg Raises | 4 | 10-20 | Abdominals |
The Ultimate Fat Loss Evening Workout Routine
The evening workout plan for weight loss is slightly different than the ones you saw above.
It involves both cardio and weight-training exercises. Cardio exercises include treadmill, bicycling, and elliptical cross trainer, and are good for burning calories and improving endurance. On the other hand, resistance exercises strengthen bones and joints, increase strength, and build fat-free mass.
Here’s the weekly evening workout split for fat loss:
- Day 1: Resistance Training
- Day 2: Steady State Cardio
- Day 3: Weight Training
- Day 4: Medium Intensity Cardio
- Day 5: Strength Training
- Day 6: High Intensity Cardio
- Day 7: OFF
Pairing this workout with a low-calorie meal plan will help you increase fat loss and shape your body.
Day 1 – Resistance Training
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| One-arm Kettlebell Swing | 3 | 15/arm | Full Body |
| Dumbbell Squat | 3 | 15-20 | Legs |
| Barbell Push Press | 3 | 10-12 | Shoulder |
| Smith Machine Lunges | 3 | 6-8/leg | Legs |
| Single-arm DB Row | 3 | 10/side | Back |
| Cable Crunches | 3 | 15-20 | Abs |
Day 2 – Steady State Cardio
Exercise at your own pace.
| Exercise | Duration |
|---|---|
| Treadmill Run | 20-minute |
| Stationary Bike | 10-minute |
| Elliptical Trainer | 10-minute |
| Rowing Machine | 5-minute |
Day 3 – Weight Training
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Incline Machine Bench Press | 3 | 15/arm | Chest |
| Single-arm Kettlebell Clean | 3 | 10/side | Upper Body |
| Machine Leg Press | 3 | 15-20 | Quads |
| Single-arm Lateral Raises | 3 | 10/side | Shoulder |
| Seated Leg Curl | 3 | 15-20 | Hamstrings |
| Reverse Pec Deck Fly | 3 | 15-20 | Rear Delt |
Day 4 – Medium Intensity Cardio
Train at moderate intensity, about 60-75% of your maximum heart rate (MHR).
| Exercise | Activity |
|---|---|
| Burpees | 5 burpees x 6-8 sets, 30-45 seconds between sets |
| Mountain Climber | 20 seconds work, 30 seconds rest x 6-8 sets |
| Jumping Rope | 5-minutes at your own pace |
| Battle Rope | 15 seconds, 1-minute break x 6-8 sets |
| Treadmill | 15 minutes at an incline positioned |
Day 5 – Strength Training
| Exercises | Sets | Reps | Target Muscle |
|---|---|---|---|
| Lat Pulldown (Prone Grip) | 3 | 15/arm | Chest |
| One-arm Landmine Press | 3 | 10/side | Upper Body |
| Seated Pec Fly | 3 | 15-20 | Chest |
| Barbell Curl + Pressdown | 3 | 12-15 | Arms |
| Hack Squat | 3 | 10/side | Quads |
| Calf Raises | 3 | 15-20 | Calves |
| Cable Crunches | 3 | 15-20 | Abdominals |
Day 6 – High Intensity Cardio
Aim to perform each exercise at 75-90% of your maximum heart rate.
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15 seconds work, 30 seconds rest x 6-8 sets |
| Mountain Climber | 15 seconds work, 30 seconds rest x 6-8 sets |
| Battle Rope | 15 seconds, 1-minute break x 6-8 sets |
| Treadmill | 30 seconds run, 90-seconds rest x 6-8 sets |
| Bicycling | 15 seconds work, 30 seconds rest x 6-8 sets |
| Rowing Machine | 15 seconds work, 30 seconds rest x 6-8 sets |
Frequently Asked Questions (FAQs)
Who Can Train in the Evening?
Anybody who wants to get stronger, sculpted, or bigger can train in the evening. Working out in the evening is more enjoyable as you’re free from your work (assuming you have a daytime job), your body is active, and the gym environment is vibrant.
Does Evening Exercise Disrupt Sleep?
It depends on when you exercise. If you exercise closer to your bedtime (less than 2 hours), you’ll have a little trouble sleeping. But if you train 2-4 hours before bedtime, lifting weights doesn’t affect your sleep. (Source: Sports Medicine & Nature and Science of Sleep)
Is Exercising in The Evening Better Than Morning?
Weight training is more suitable in the evening, while the morning is a good time for cardio. (Source: Integrative Medicine Research) However, consistent training is more important than the timing of the exercise. So, don’t let the timing be a reason to delay your workout; train when you get the time.
What to Eat Before and After an Evening Workout?
Eat a light meal before working out. Aim for a smaller, balanced snack or meal that includes carbohydrates and protein, such as whole-grain bread with peanut butter and banana.
Consume whole-grain slices of bread and cereals to restore energy, consume lean meats, eggs, nuts, legumes, tofu, and reduced-fat dairy to repair muscles, and drink enough water to replace lost fluids after completing your workout.
