The internet is filled with a number of workout plans for men. But 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 physiology are crucial. You might be someone who is already hitting the gym several times a week or it might be your first time. Based on this you will have to choose a fitness plan that works best for your body and start exercising right. One must not put too much load if following a gym routine for the first time. On the other hand, following a workout plan that is less effective than regular gym goes would show no results. This leaves us with a painful question, how would one determine with which routine to select? Here is how you can select from a beginner routine, an advanced routine, or an intermediate routine.
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.
Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps Gym Workout Plan
Chest workout – Barbell Bench Press – target 4 sets of 8 reps Back workout – Lat-pulldowns – 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
Intermediate Workout Routine for Men
If you are already hitting the gym for some time and are well-acquainted with various workout programs for men, then you should follow this intermediate workout routine. Following this fitness regimen would help you burn fat steadily without putting too much pressure on your body. The five-day split is aimed at helping you gain impressive muscle gain. It is one of the best workout routine for intermediates.
Day 1: 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
Skullcrushers – 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
Note: 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 Routine 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 the 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 Hamstring Curls – 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
Bottom Line
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 aficionado, there is nothing wrong with upping your gym workout routine. This write-up is aimed at giving you a clear idea of the workout routine for men. By following these workout plans for men, you are set to see visible results. Besides workout routine for men, I’ve also created another guide for women: 5-Day Workout Routine for Women to Get Strong and Toned Featured photo credit: Gordon Cowie via unsplash.com
