Best Workout Routine For Men

A lot of workouts claim they can help you build muscle – but the only way to know for sure is to try them. Your fitness goals are personal and finding the right plan for you is an essential part of the equation.

Using the proper weight training methods, including compound exercises and supersets, your muscles will be forced to adapt and grow bigger and stronger.

Building muscle is no easy task, especially if you are starting from ground zero. Men who have never worked out before have a harder time building muscle, even though weightlifting is one of the easiest ways to accomplish it. We all know that gaining muscle means eating lots of protein, but what else should you do to achieve your fitness goals? If you think of yourself as a beginner, an intermediate lifter, or an advanced lifter who wants to go even further or if you want to get started today but are not sure where or how to begin this article will help.

There are several reasons weight training is a good idea. Many people think a good workout program for a man includes hard, heavy workouts with lots of reps and weight. However, weight training requires a different body.

Body-Solid strength equipment takes the guesswork out of working out, so you can exercise safely and effectively with excellent results. Strength training builds lean muscle mass and increases metabolism, which helps accelerate weight loss and eliminate body fat.

If you are looking for at-home workouts that require a minimal amount of equipment, in this article we will tell you how to perform each movement using either equipment or bodyweight exercises.

The following sequence of exercises works every muscle in the body, but you will hit each major muscle group just once. Perform each move for one set of 10 to 12 repetitions.

Equipment required: flat-weight bench, appropriate adjustable dumbbells based on your level of experience.

Rest intervals: 60–90 seconds

Day 1: legs, shoulders, and abs

• Legs: dumbbell squats — 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: dumbbell fly — 3 sets of 8–10 reps

• Back: one-arm dumbbell rows — 3 sets of 6–8 reps

• Chest: push-ups — 3 sets of 10–12 reps

• Back/chest: dumbbell pullovers — 3 sets of 10–12 reps

Day 3: arms and abs

• Biceps: alternating bicep curls — 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’s workout routine:

With proper guidance, you can get started on a path toward improved health and an improved body. From the fundamentals of the gym to the basics of good form, get started with this workout plan that gradually progresses from three days a week to four days a week.

The beginner’s workout routines are not designed for bodybuilding competitions. They focus on balanced training, which makes them extremely effective for both men and women. These plans include all the essential exercises for strength and muscle mass, but they also incorporate moves to help you get the most out of your cardiovascular system.

The beginner workout routine consists of workouts A and B. Perform one daily for 4 days and then reverse the order on the 5th day. If this feels too easy after a few weeks of training, feel free to add in some extra sets and reps along with your regular workout. This is just a sample, so feel free to work out how you want to work out. It’s all about moving forward and having fun.

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 two solid reps in the tank.

Day 1: full body

• Legs: barbell back squats — 5 sets of 5 reps

• Chest: flat barbell bench press — 5 sets of 5 reps

• Back: seated cable rows — 4 sets of 6–8 reps

• Shoulders: seated dumbbell shoulder press — 4 sets of 6–8 reps

• Triceps: cable rope triceps pushdowns — 3 sets of 8–10 reps

• Shoulders: lateral raises — 3 sets of 10–12 reps

• Calves: seated calf raises — 3 sets of 10–12 reps

• Abs: planks — 3 sets of 30-second holds

Day 2: full body

• Back/hamstrings: barbell or trap bar deadlifts — 5 sets of 5 reps

• Back: pullups or lat pulldowns — 4 sets of 6–8 reps

• Chest: barbell or dumbbell incline press — 4 sets of 6–8 reps

• Shoulders: machine shoulder press — 4 sets of 6–8 reps

• Biceps: barbell or dumbbell bicep curls — 3 sets of 8–10 reps

• Shoulders: reverse machine fly — 3 sets of 10–12 reps

• Calves: standing calf raises — 3 sets of 10–12 reps

Day 3: full body

• Legs: leg press — 5 sets of 5 reps

• Back: T-bar rows — 3 sets of 6–8 reps

• Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps

• Shoulders: one-arm dumbbell shoulder press 3 sets of 6–8 reps

• Triceps: dumbbell or machine triceps extensions 3 sets of 8–10 reps

• Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps

• Calves: seated calf raises — 3 sets of 10–12 reps

• Abs: decline crunches — 3 sets of 10–12 reps

Intermediate’s Workout Routine:

The Intermediate workout routine is designed to bring about a defined change in the body. By increasing your reps and sets you can stimulate new muscle growth. Once these become too easy, as per the plan you can gradually add more weight or more reps/sets to continue stimulating muscle growth.

This intermediate-level exercise routine is designed to help you build muscle and work towards your ultimate toned physique. If done correctly, the exercises included in the intermediate workout plan can help you to-

This routine will keep a good balance between a workout routine that challenges you and a routine that keeps you from getting overly sore.

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 two solid reps in the tank. To increase the intensity, go to your limit on the last set.

Day 1: upper body

•Chest: flat barbell bench press — 4 sets of 6–8 reps

• Back: bent over barbell rows — 3 sets of 6–8 reps

• Shoulders: seated dumbbell press — 3 sets of 8–10 reps

• Chest/triceps: dips — 3 sets of 8–10 reps

• Back: pullups or lat pulldowns — 3 sets of 8–10 reps

• Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps

• Biceps: incline dumbbell curls — 3 sets of 10–12 reps

Day 2: lower body

• Legs: barbell back squats — 4 sets of 6–8 reps

• Legs: leg press — 3 sets of 8–10 reps

• Quadriceps: seated leg extensions — 3 sets of 10-12 reps

• Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps

• Calves: calf press on leg press — 4 sets of 12–15 reps

• Abs: decline crunches — 4 sets of 12–15 reps

Day 3: upper body

• Shoulders: overhead press — 4 sets of 6–8 reps

• Chest: incline dumbbell bench press — 3 sets of 8–10 reps

• Back: one-arm cable rows — 3 sets of 10–12 reps

• Shoulders: lateral cable raises — 3 sets of 10–12 reps

• Rear deltoids/traps: face pulls — 3 sets of 10–12 reps

• Traps: dumbbell shrugs — 3 sets of 10–12 reps

• Triceps: seated overhead triceps extensions — 3 sets of 10–12 reps

• Biceps: machine preacher curls — 3 sets of 12–15 reps

Day 4: lower body

• Back/hamstrings: barbell deadlift — 4 sets of 6 reps

• Glutes: barbell hip thrusts — 3 sets of 8-10 reps

• Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps

• Hamstrings: lying leg curls — 3 sets of 10-12 reps

• Calves: seated calf raises — 4 sets of 12–15 reps

• Abs: leg raises on Roman chair — 4 sets of 12–15 reps

Advanced workout routine:

This advanced-level workout routine is the natural next step to building muscle when you have been working out consistently for 2 or more years. Each day features a different set of exercises, which you will do three times each in a slightly different order for this high-volume workout. Once you complete one circuit, rest for 60 seconds and repeat the whole circuit twice. Take a 1-minute break in between each circuit.

With a Saturday rest day, it is enough to challenge even the most advanced trainers. It is perfect for someone with little time in their schedule but still wants to see impressive results and get in crazy shape fast.

With an advanced workout routine, you can increase the weight on the bar, as well as sets and reps, from week to week to ensure continued progress while following this program. This is possible because of the progressive increase in volume throughout the program and the mid-week reload that allows for deeper recovery before hitting heavier weights again.

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. To increase the intensity, go to failure on the last set.

Supersets: Complete the initial set of the first movement immediately followed by the second movement. Repeat until all designated reps and sets are complete.

Pull A

• Back/hamstrings: barbell deadlift — 5 sets of 5 reps

• Back: pullups or lat pulldowns — 3 sets of 10–12 reps

• Back: T-bar rows or seated cable rows — 3 sets of 10–12 reps

• Rear deltoids/traps: face pulls — 4 sets of 12–15 reps

• Biceps: hammer curls — 4 sets of 10-12 reps’ superset with dumbbell shrugs 4 sets of 10–12 reps

• Biceps: standing cable curls — 4 sets of 10–12 reps

Push A

• Chest: flat barbell bench press — 5 sets of 5 reps

• Shoulders: seated dumbbell press — 3 sets of 6–8 reps

• Chest: incline dumbbell bench press — 3 sets of 10–12 reps

• Triceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps’ superset with lateral raises — 4 sets of 10–12 reps

• Chest: cable crossovers — 4 sets of 10–12 reps

Legs A

• Legs: barbell back squats — 5 sets of 5 reps

• Hamstrings: Romanian dumbbell deadlifts — 3 sets of 6–8 reps

• Legs: leg press — 3 sets of 8–10 reps

• Hamstrings: lying leg curls — 4 sets of 10–12 reps

• Calves: seated calf raises — 4 sets of 12–15 reps

• Abs: decline crunches — 4 sets of 12–15 reps

Pull B

• Back: bent over barbell rows — 3 sets of 6–8 reps

• Back: pull-ups (weighted if needed) — 3 sets of 8–10 reps

• Back: one-arm rows — 3 sets of 8–10 reps

• Lower back: hyperextensions — 4 sets of 10–12 reps’ superset with machine preacher curls — 4 sets of 10–12 reps

• Traps: barbell shrugs — 4 sets of 10–12 reps

• Biceps: standing dumbbell curls — 4 sets of 10–12 reps

Push B

• Shoulders: overhead press — 5 sets of 5 reps

• Chest: dumbbell bench press (incline or flat) — 3 sets of 8–10 reps

• Chest/triceps: dips (weighted if needed) — 4 sets of 10–12 reps

• Shoulders: single arm cable lateral raises — 4 sets of 10–12 reps

• Chest: machine fly — 4 sets of 10–12 reps

• Triceps: overhead extensions with rope — 4 sets of 10–12 reps

Legs B

• Legs: barbell front squats — 5 sets of 5 reps

• Hamstrings: glute ham raises — 3 sets of 8–10 reps

• Legs: walking dumbbell lunges — 3 sets of 10–12 reps per leg

• Quadriceps: seated leg extensions — 4 sets of 10–12 reps’ superset with standing calf raises — 4 sets of 12–15 reps

• Abs: hanging leg raises — 4 sets of 12–15 reps

Do not forget nutrition

Great nutrition is essential to everyone’s diet, and it is more important than ever when you add resistance training on top of a hectic schedule. Whether you use protein during or after a workout, the choice you make can be the difference between rebuilding and repairing muscles…or feeling sore and flat. Our advanced formula is backed by science and includes more whey protein isolates and amino acids, and less fat and carbs than other leading brands. You will feel stronger and recover faster!

Plan your diet by using a calorie counter to determine how many calories you need to eat each day based on your training intensity and weight gain goals. It is best to be in a calorie surplus when attempting to gain muscle. For most people, this means eating 10–20% more than their baseline caloric needs.

Whether you are trying to gain muscle, lose fat, or maintain your current body, the “Do not Forget Nutrition”.

Nutrition is a key component of a healthy lifestyle—whether you are trying to lose weight, increase energy, overcome chronic disease, or optimize athletic performance. That is why it is important to consult a registered dietitian.