If you’re looking for a well-organized and easy-to-follow morning workout routine to build muscle or lose weight, you’ve come to the right place.
I’ve designed two exercise routines, one that focuses on building muscle and the other that can help accelerate fat loss. Depending on your fitness goal, you can download one of them.
Program Summary
| Focused Time | Morning |
| Exercise Type | Weight Training & Aerobic |
| Sessions/Week | 5-6 |
| Duration/Session | 60 Minutes |
| Plan A Goal | Strength & Muscle Gain |
| Plan B Goal | Increase Fat Loss |
| Workout Difficulty | Intermediate |
| Target Gender | Male & Female |
| Target Age Group | 20s & 30s |
Best Morning Workout Routine to Build Muscle
This program involves performing six days per week with 18-20 sets per session.
Each session will take about 60 minutes, including warm-up exercises.
You’ll train two muscle groups each day and each muscle group twice a week.
Instructions for following this routine:
- Rest time between sets: 1.5-2 minutes for isolation exercises and 2-3 minutes for compound exercises.
- Supersets: When you see numbers like 1A and 1B, that means you have superset 1A exercise to 1B. I’ve already published a blog about superset, you can explore that.
- Progressive Overload: Increase weight after each set and after every two to three weeks.
Day 1 – Chest and Shoulder
Start your workout with two sets of 10 shoulder pass-throughs, banded pull-aparts, and dive bomber push-ups. Then move to the Smith machine and perform bench presses without plates. That’s your warm-up for this and 4th day.
| Exercises | Sets | Reps |
|---|---|---|
| Incline Smith Press | 3 | 15, 12, 10 |
| Dumbbell Chest Press | 3 | 12, 10, 10 |
| Pec Deck Fly | 3 | 15, 12, 12 |
| Bar Dips | 3 | Failure |
| Lateral Raises | 3 | 10-12 |
| Reverse Pec Deck Fly | 3 | 10-12 |
Day 2 – Back and Abs
Start your day with three sets of pull-ups (5-10 reps), two sets of resistance band bent-over rows (10-15 reps), and three sets of inverted rows (10-12 reps). That’s your second and fifth-day warm-up.
| Exercises | Sets | Reps |
|---|---|---|
| Pull down (overhand grip) | 3 | 15, 12, 10 |
| Bent-over Barbell Row | 3 | 12, 10, 10 |
| Seated Cable Row | 3 | 15, 12, 10 |
| 5A Elevated Plank DB Row | 3 | 10/side |
| 5B Cable Crunches | 3 | 10-15 |
| 5A Knee Raises | 3 | 15-20 |
| 5B Ab Rollout | 3 | 10-12 |
Day 3 – Legs and Arms
Perform two sets of front leg swings (10 reps per leg), reverse lunges (10 reps per leg), and deep squats (6-8 reps) to bring blood flow around your legs. That’s your warm-up for the 3rd and 6th day.
| Exercises | Sets | Reps |
|---|---|---|
| Leg Extension | 3 | 20, 15, 15 |
| Leg Press | 3 | 16, 12, 10 |
| Leg Curl | 3 | 20, 15, 15 |
| Cable Pull Through | 3 | 12, 10, 10 |
| 5A Barbell Curl | 3 | 12-16 |
| 5B Triceps Pushdown | 3 | 12-16 |
Day 4 – Chest and Shoulder
| Exercises | Sets | Reps |
|---|---|---|
| Smith Overhead Press | 3 | 15, 12, 10 |
| Barbell Upright Row | 3 | 12, 10, 10 |
| Bent-over Lateral Raises | 3 | 12, 10, 10 |
| Incline DB Chest Press | 3 | 12, 10, 10 |
| Bent-over Cable Fly | 3 | 12, 10, 10 |
| Single-arm Cable Fly | 3 | 10, 10, 10 |
Day 5 – Back and Abs
| Exercises | Sets | Reps |
|---|---|---|
| Straight-arm Cable Pulldown | 3 | 15, 12, 10 |
| Neutral Grip Pull Down | 3 | 12, 10, 10 |
| Single-arm Cable Row | 3 | 10/side |
| 4A Cable Crunches | 3 | 15-20 |
| 4B Knee Raises | 3 | 10-15 |
| 5A Ab Rollout | 3 | 10-12 |
| 5B High Cable Chop | 3 | 10/side |
Day 6 – Legs and Arms
| Exercises | Sets | Reps |
|---|---|---|
| Lunges | 3 | 20, 15, 15 |
| Hack Squat | 3 | 16, 12, 10 |
| DB Romanian Deadlift | 3 | 20, 15, 15 |
| Calf Raises | 3 | 12, 10, 10 |
| 5A Preacher Curl | 3 | 12-15 |
| 5B Triceps Overhead Extension | 3 | 12-15 |
Morning Workout Plan to Lose Weight & Get in Shape
This program involves training five times weekly, with three sessions for weight training and two for aerobic exercises.
Weight training bolsters your muscles and joints and builds lean mass and aerobic exercises develop endurance and help you get quicker.
Combining this workout plan with a low-calorie diet will help you lose weight quickly and build a strong and appealing physique.
Day 1 – Strength Training
| Exercises | Sets x Reps | Target Muscles |
|---|---|---|
| 1A Dumbbell Squat | 3 x 15-20 | Legs |
| 1B Overhead Press | 3 x 12-15 | Shoulder |
| 2A Walking Lunges | 3 x 10/leg | Legs |
| 2B Incline Chest Press | 3 x 12-15 | Chest |
| 3A Lat Pulldown | 3 x 12-15 | Back |
| 3B Cable Crunches | 3 x 15-20 | Abs |
| 10-Minute Ab Workout | – | Abdominal |
Day 2 – Machines Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Inclined Treadmill Walk | 20-minute | 3-4 mins |
| Stationary Bike | 10-minute | 2-3 mins |
| Elliptical Trainer | 5-minute | 2-3 mins |
| Rowing Machine | 5-minute | – |
Day 3 – Strength Training
| Exercises | Sets x Reps | Target Muscles |
|---|---|---|
| 1A Single-arm Landmine Press | 3 x 10/side | Shoulder & Chest |
| 1B Machine Leg Curl | 3 x 15-20 | Hamstrings |
| 2A Single-arm Dumbbell Row | 3 x 10/side | Back |
| 2B Pec Deck Fly | 3 x 12-15 | Chest |
| 3A Lateral Raises | 3 x 12-15 | Shoulder |
| 3B Triceps Press Down | 3 x 12-15 | Arms |
| 15-minute DB Ab Workout | – | Abdominal |
Day 4 – Machines Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Inclined Treadmill Walk | 20-minute | 3-4 mins |
| Stationary Bike | 10-minute | 2-3 mins |
| Elliptical Trainer | 5-minute | 2-3 mins |
| Rowing Machine | 5-minute | – |
Day 5 – OFF
Wake up and do some breathing exercises (Wim Hof Method) and some stretching exercises.
Day 6 – Strength Training
| Exercises | Sets x Reps | Target Muscles |
|---|---|---|
| 1A Kettlebell Swings | 3 x 10/side | Shoulder & Chest |
| 1B Leg Press | 3 x 15-20 | Quads |
| 2A KB Clean and Press | 3 x 8-10 | Full Body |
| 2B Reverse Pec Fly | 3 x 12-15 | Rear Delt & Trap |
| 3A Barbell High Pull | 3 x 8-10 | Trap & Shoulder |
| 3B Low Back Extension | 3 x 12-15 | Lower Back |
| 4A Cable Crunches | 3 x 15-20 | Abdominals |
| 4B High to Low Cable Chop | 3 x 10/side | Obliques |
Frequently Asked Questions
1. Is it effective to train in the morning?
Working out in the morning has both pros and cons so I suggest considering them before starting this program.
Pros
- Exercising at the same time of the day, especially in the morning, helps lower body fats and manage weight.1 Schumacher, Leah M et al. “Consistent Morning Exercise May Be Beneficial for Individuals With Obesity.” Exercise and Sport Sciences Reviews vol. 48,4 (2020): 201-208. doi:10.1249/JES.0000000000000226
- Morning workouts help keep people (particularly overweight /obese individuals) active during the later part of the day.2 Bond, Dale S et al. “Greater Adherence to Recommended Morning Physical Activity is Associated With Greater Total Intervention-Related Physical Activity Changes in Bariatric Surgery Patients.” Journal of Physical Activity & Health vol. 14,6 (2017): 492-498. doi:10.1123/jpah.2016-0529
- Aerobic exercise training in the morning is somewhat more efficient in improving the health of individuals with metabolic syndrome.3 Morales-Palomo, Felix et al. “Efficacy of morning versus afternoon aerobic exercise training on reducing metabolic syndrome components: A randomized controlled trial.” The Journal of Physiology vol. 602,23 (2024): 6463-6477. doi:10.1113/JP285366, 4Alizadeh, Z et al. “Comparison between the effect of 6 weeks of morning or evening aerobic exercise on appetite and anthropometric indices: a randomized controlled trial.” Clinical obesity vol. 7,3 (2017): 157-165. doi:10.1111/cob.12187
- Morning workouts align with your circadian rhythm, potentially improving sleep quality and helping you fall asleep earlier.
- Weight training increases your resting metabolic rate, and when done in the morning, it helps you burn calories throughout the day, also known as the “afterburn effect”.
Cons
- You won’t feel as active as you feel in the afternoon or evening, especially if you’re not an early bird. I, for example, have trained both in the morning and evening and I realized that evening exercise training is slightly optimal for strength training, while aerobic exercise in the morning helps me keep fresh and active during the day.
- Too much lifting in the morning can make you exhausted and slow later in the day.
- Muscles are stiff in the morning, requiring you to perform additional dynamic warm-up exercises.
Exercising in the morning has more benefits than disadvantages. So, I suggest starting your morning workout routine and seeing how it feels over time.
I’m also currently training in the morning four times weekly, sometimes I perform more than I thought, and other times I feel less energetic.
What I learned is that your every workout won’t be perfect but if you keep lifting weights and do cardio, you’ll see the results in the long run.
2. What should you eat before a morning workout?
Quick Options (30–60 minutes before):
- Bananas or any fruit
- A small bowl of oats
- 2-3 Dates
- Protein Bars
If you have more time (90 minutes – 2 hours before):
- Bread with peanut butter
- A boiled egg or yogurt
- Protein smoothie with fruits
3. Should you warm up differently for morning workouts?
Yes, since your muscles are stiff and your body temperature is lower in the morning, you should always start your session with 5-10 minutes of dynamic stretching and light cardio (e.g., jumping jacks, high knees, or mountain climbing) to improve flexibility, prevent injury, and prepare your muscles for lifting weights.
4. Can you lift weights on an empty stomach?
No, aerobic exercises are fine but lifting weights on an empty stomach is not recommended. You should have a small meal, such as mentioned above (question 2) before training to ensure better energy and performance.
5. What should you eat after weight training?
You should aim for a well-balanced but high-protein meal. Examples include: 3-4 boiled eggs, one scoop of whey isolate, and avocado toast or peanut butter with bread.
6. How Often Should You Train in the Morning?
You should strive for six sessions per week unless there is a reason to skip the gym. Working out six times weekly is fine as long as you train at low to moderate intensity. However, you should limit your frequency to 3-4 days per week if you train at a higher intensity or follow a high-volume workout plan.
References
- 1Schumacher, Leah M et al. “Consistent Morning Exercise May Be Beneficial for Individuals With Obesity.” Exercise and Sport Sciences Reviews vol. 48,4 (2020): 201-208. doi:10.1249/JES.0000000000000226
- 2Bond, Dale S et al. “Greater Adherence to Recommended Morning Physical Activity is Associated With Greater Total Intervention-Related Physical Activity Changes in Bariatric Surgery Patients.” Journal of Physical Activity & Health vol. 14,6 (2017): 492-498. doi:10.1123/jpah.2016-0529
- 3Morales-Palomo, Felix et al. “Efficacy of morning versus afternoon aerobic exercise training on reducing metabolic syndrome components: A randomized controlled trial.” The Journal of Physiology vol. 602,23 (2024): 6463-6477. doi:10.1113/JP285366
- 4Alizadeh, Z et al. “Comparison between the effect of 6 weeks of morning or evening aerobic exercise on appetite and anthropometric indices: a randomized controlled trial.” Clinical obesity vol. 7,3 (2017): 157-165. doi:10.1111/cob.12187
