– Workout Plans for Men –
When it comes to achieving your best physique, your gym workout routine and plan must be set out to help you actualize your purpose. A proper strength training program is essential when you plan to shed the extra weight gained during the work-from-home era or the purpose of toning your body.
It is important that you begin in a planned manner if you really want to get a defined shape of your body.
The internet is filled with a number of workout plans for men.
However, it’s important to note that the body structure of every person is not the same.
The workout routine for men may be standardized to a certain limit, however, minor tweaks as per your are crucial.
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.
Home Workout Plan for Men
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.
Workout Plan
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: : 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: : 3 sets of 8–10 reps
Back: one-arm dumbbell rows: 3 sets of 6–8 reps
Chest: pushup: 3 sets of 10–12 reps
Back/chest: dumbbell pullovers: 3 sets of 10–12 reps
Day 3: Arms and Abs
Biceps: alternating : 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
Beginner Full Body Workout Routine for Men
We shall begin with a workout routine that is best suited for people who are new to the fitness domain. So, you may consider this as a beginner-level workout routine for men.
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: Chest, Back, Shoulders, Legs, Biceps, Triceps Gym Workout Plan
Chest workout: Barbell Bench Press – target 4 sets of 8 reps
Back workout: – target 4 sets of 10 reps
Shoulders workout: Seated Dumbbell Press – target 4 sets of 10 reps
Legs workout: Leg Extensions – target 4 sets of 10 reps
Biceps workout: Barbell Bicep Curls – target 3 sets of 10 reps
Triceps workout: Triceps Rope Pushdowns – target 3 sets of 15 reps
Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder Gym Routine for Men
Legs workout: Leg Press Machine – target 4 sets of 8 reps
Triceps workout: Overhead Bar Extensions – target 3 sets of 20 reps
Biceps workout: EZ Bar Curls – target 4 sets of 10 reps
Chest workout: Machine Chest Press – target 4 sets of 10 reps
Back workout: T-Bar Row – target 4 sets of 10 reps
Shoulders workout: Lateral Raises – target 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
Shoulders workout – EZ Bar Upright Rows – target 3 sets of 15 reps
Back workout – Close-Grip Pulldowns – target 4 sets of 12 reps
Chest workout – Cable Fly – target 4 sets of 10 reps
Legs workout – Lunges – target 3 sets of 10 reps per leg
Triceps workout – Skullcrushers – target 3 sets of 15 reps
Biceps workout – Hammer Curls – target 3 sets of 12 reps
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Intermediate Workout Routine for Men
After working hard in the gym for several months, it’s time to step your training up a notch to keep your gains coming. At this point, you should have good exercise techniques and be able to handle more weight on the bar.
This 4-day-per-week program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps/sets.
If you do it correctly, you can follow this routine for several years until you reach an advanced level. It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout.
Workout Plan
Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.
Equipment required: fully equipped gym
Rest intervals: 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. To increase the intensity, go to your limit on the last set.
Day 1: Upper Body(Chest, Shoulders, and Triceps)
Chest Workout
Dumbbell Bench Press – target 3 sets of 10, 10, 8 (by adding weight) reps
Incline Dumbbell Bench Press – target 3 sets of 10 reps
Chest Dip – target 3 sets of MAX reps
Triceps workout
– target 3 sets
of 8-10 Reps
One Arm Dumbbell Extension – target 3 sets of 10 reps
Tricep Extension – target 3 sets of 10 reps
Shoulders Workout
Barbell Front Raise – target 4 sets of 12 reps
Dumbbell Lateral Raise – target 4 sets of 15, 12, 8, 8 (by adding weight) reps
Day 2: Back and Biceps
Back workout
Wide Grip Pull Up – target 3 sets of MAX reps
Lat Pull Down – target 3 sets of 10 reps
Straight Arm Lat Pull Down – target 3 sets of 10 reps
Machine Reverse Fly – target 3 sets of 10 reps
Upright Row – target 3 sets of 8 to 10 reps
Biceps Workout
Standing Barbell Curl – target 3 sets of 8 to 10 reps
Preacher Curl – target 3 sets of 10 reps
Incline Dumbbell Curl – target 3 sets of 10 reps
Day 3: Legs
Quads, Glutes, and Hamstrings Workout
Squat – target 4 sets of 10,10,8,8 reps
Dumbbell Lunge – target 3 sets of 8 on each leg
45 Degree Leg Press – target 3 sets of 12 reps
Leg Curl – target 3 sets of 15 reps
Leg Extension – target 3 sets of 15 reps
Calves Workout
Standing Calf Raise – target 5 sets of 10,8,8,8,6 (of heavy)reps
Seated Calf Raise – target 5 sets of 15 (of light) reps
Day 4: Shoulders, Chest, and Triceps
Chest workout
Barbell Bench Press – target 3 sets of 10, 10, 8 reps
Dumbbell Flys – target 3 sets of 10 reps
Cable Crossovers – target 3 sets of 10 reps
Triceps workout
Close Grip Bench Press – target 4 sets of 10, 10, 8, 6 reps
Lying Dumbbell Extension – target 3 sets of 10 reps
Tricep Kickback – target 3 sets of 10 reps
Shoulders workout
Seated Dumbbell Press – target 4 sets of 10, 10, 8, 8 reps
One Arm Cable Lateral Raise – target 3 sets of 12 reps
Remember:
Every second week you must add superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with a two-second pause. Squeeze at the top of the movement.
Day 5: Back and Biceps
Back workout
Seated Row – target 4 sets of 10 reps
Bent-Over Barbell Row – target 3 sets of 10 reps
Bent-Over Row – target 3 sets of 12 reps
Smith Machine Upright Row – target 3 sets of 8-10 reps
Biceps workout
Cable Curl – target 4 sets of 8-10 reps
Concentration Curl – target 3 sets of 10 reps
Reverse Barbell Curl – target 3 sets of 10 reps
Advanced Workout Plan for Men
Evidently, those who are already gym buffs and would like to reach the next level of fitness routine must follow this advanced level workout for men.
This high-intensity regimen is meant for men and not boys. It would include heavy weight-lifting with minimal rests in between sets.
Since this routine is more rigorous, the training is set for 6 days per week. You will get one day’s rest for recovery. The goal of this routine is to gift you with an incredible physique.
Day 1: Chest & Back Workout
Barbell Bench Press – work 5 rep max today
Set 1 at 50% – aim for 1 set of 5 reps
Set 2 at 60% – aim for 1 set of 5 reps
Set 3 at 70% – aim for 1 set of 5 reps
Set 4 at 80% – aim for 1 set of 5 reps
Set 5 at 90% – aim for 1 set of 5 reps
Set 6 at 100% – aim for 1 set of 5 reps
Incline Dumbbell Press – aim for 3 sets of 6-8 reps
Dips – aim for 3 sets of 6-10 reps
Pullups – aim for 3 sets of 5-8 reps
Pendlay Rows – aim for 3 sets of 6-10 reps
Pulldowns – aim for 3 sets of 6-10 reps
Day 2: Legs Workout
Squats: work 5 rep max on day 2
Set 1 at 50% – aim for 1 set of 5 reps
Set 2 at 60% – aim for 1 set of 5 reps
Set 3 at 70% – aim for 1 set of 5 reps
Set 4 at 80% – aim for 1 set of 5 reps
Set 5 at 90% – aim for 1 set of 5 reps
Set 6 at 100% – aim for 1 set of 5 reps
Leg Press – aim for 3 sets of 6-10 reps
Stiff-Legged Deadlift – aim for 5 sets of 5 reps
Hamstring Curls – aim for 3 sets of 6-8 reps
Calf-Raise – aim for 5 sets of 10 reps
Day 3: Shoulders and Arms Workout
Military Press or Dumbbell Press – aim for 3 sets of 6-8
Lateral Raises – aim for 5 sets of 10 reps
Barbell Curls – aim for 5 sets of 6-10 reps
Dumbbell Curls – aim for 3 sets of 6-10 reps
Day 4: Rest
Keep the day for rest and let your muscles regain strength. It would help you get ready for the next round of training.
Day 5: Chest, Shoulders, and Triceps Workout
Flat Dumbbell Press – aim for 5 sets of 20-6 (Pyramiding) reps
Incline Dumbbell Press – aim for 3 sets of 6-10 reps
Hammer Strength Press – aim for 3 sets of 10 reps
Cable Flys – aim for 3 sets of 12-15 reps
Lateral Raises – aim for 5 sets of 15-20 reps
Reverse-Grip Pull-Downs – aim for 5 sets of 15-20 reps
Day 6: Back and Biceps Workout
Barbell Rows – aim for 5 sets of 20-8 (Pyramiding) reps
Barbell Shrugs – aim for 3 sets of 15-20 reps
Rack Deadlifts – aim for 3 sets of 10-12 reps
Pullups – aim for 3 sets of 6-10 reps
Pulldowns – aim for 3 sets of 6-10 reps
Day 7: Legs Workout
Front Squats – aim for 5 sets of 20-8 (Pyramiding) reps
Leg Extensions – aim for 5 sets of 10 reps
– aim for 5 sets of 6-10 reps
Seated Calf Raise – aim for 5 sets of 6-10 reps
Standing Calf Raise – aim for 3 sets of 8-12 reps
Frequently Asked Questions About Workout Plan for Men
Below are frequently asked questions that might have crossed your mind when reading this article. Don’t bother too much, the answers are given below
QUES: Which Exercise is Better Bench Press or Overhead Press?
The greater the incline of the bench that you lie on, the greater the activation of your shoulder muscles, according to a 2010 paper in The Sport Journal.
However,even compared to inclined bench presses, the overhead press is more of a shoulder-dominant exercise because your shoulder muscles raise your arms up vertically.
QUES: What’s a Good Leg Workout Routine?
1. Barbell Squats (High Bar)
2. Front Squats.
3. Walking Lunge.
4. Bulgarian Split Squats.
5. Deadlift (Barbell)
6. Romanian Deadlift (Barbell)
7. Seated Leg Press.
8. Hip Thrust.
QUES: What is the Best Workout Plan for Men to Gain Muscle Quick?
Quick Muscle-Building Workouts
‣ 8 – 12 reps Barbell squat.
‣ 8 – 12 reps Bench press.
‣ 8 – 12 reps Barbell bent-over row.
‣ 8 – 12 reps Barbell overhead press.
‣ 8 – 12 reps Dumbbell curl.
‣ 8 – 12 reps Dumbbell overhead extension.
Taking care of your physique is of utmost importance, especially if you are involved in a sedentary job. But even if you
are a health devotee, there is nothing wrong with upping your gym workout using this Workout Plan for Men as a guide.
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StudentsandScholarship Team.
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