Workout Routines for Men: the final word Guide

When it involves achieving your best physique, a correct strength educational program is important.

Whether you’re looking to rework your body or simply kick your training up a notch, it’s important to feature training volume (in the shape of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners are lifting for fewer than a year, intermediates for a minimum of 1 year, and advanced trainees for a minimum of 2 years. confine mind that advanced workouts shouldn’t be attempted unless you’ve got appropriate strength training experience.

This article reviews several high-quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.

At-home workout routine:-

Whether you’re a seasoned expert or new strength training, understanding reception may be a great option once you can’t get to the gym or need a change of pace.

The at-home workouts below require a limited amount of kit. Plus, a number of the movements are often substituted for bodyweight exercises during which you employ your body’s own weight as resistance.

These exercises can function as a weeklong beginner’s routine or cycled to supply several sessions per week for advanced trainees.

If your goal is weight loss, you’ll add a sort of cardio, like running or cycling, between sessions.

Equipment required: flat-weight bench, appropriate adjustable dumbbells supported your level of experience

If you’re just starting out you’ll want to urge expert advice at a shop to pick the proper equipment, but if you recognize what you’re trying to find, you’ll also purchase adjustable dumbbells online.

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: dope/dumble fly — 3 sets of 8–10 reps
  • Back: one-arm dumbbell rows — 3 sets of 6–8 reps
  • Chest: pushups — 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 tricep 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

Tip:-

This home workout routine includes all the exercises you need to make sizeable muscle and strength gains with minimal equipment.

Beginner’s workout routine:-

Starting call at the gym can seem intimidating, but with proper guidance, the method becomes more approachable — and even invigorating.

As a beginner, you’ll progress very quickly because almost any exercise promotes muscle and strength gains. Still, it’s important to avoid overexertion, which may cause injuries or decreased performance.

This workout routine has you within the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed every day. this enables you to urge won’t to new movements, specialize in proper form, and take time to recover.

You can add reps and sets as required as you progress.

The beginner phase should last as long as you still improve. Some people may plateau at around 6 months, whereas others may still see results for over a year.

Equipment required: fully-equipped gym

Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a weight that permits you to finish the prescribed reps while leaving about two solid reps within 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 tricep 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 tricep 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

Tip:-

This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.

Intermediate Workout Routine:-

After working hard within the gym for several months, it’s time to step your training up a notch to stay your gains coming.

At now, you ought to have good exercise technique and be ready to handle more weight on the bar.

This four-day-per-week intermediate program increases repetition and sets to stimulate new muscle growth. once they become too easy, you’ll gradually add more weight or more reps/sets.

If done right, you’ll follow this routine for several years until you reach a complicated level. it’s going to be helpful to modify up your exercises once in a while to stay yourself engaged and stop burnout.

Remember that soreness isn’t always an indicator of muscle growth. Now that you simply have some training experience, you’ll 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 permits you to finish the prescribed reps while leaving about two solid reps within the tank. to extend intensity, attend 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 tricep 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 (no videos)
  • Calves: calf continue 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: cable lateral 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 tricep extensions — 3 sets of 10–12 reps
  • Biceps: Barbell biceps 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 a Roman chair — 4 sets of 12–15 reps

Tip:-

This 4-day, the intermediate program adds additional sets and reps, as well as more complex exercises, to jumpstart new muscle growth.

Advanced Workout Routine:-

Additional volume (sets and reps) and intensity (weight on the bar) is essential for advanced gym-goers to keep gaining muscle. Keep in mind that this routine should not be attempted unless you’ve been training consistently for 2 or more years.

While the muscle gains won’t come as fast as they did when you were a beginner, there’s still room for significant progress at this stage.

This hard workout routine has you in the gym 6 days per week with 1 rest day in between. It follows a pull-push-legs pattern, hitting each muscle group twice per week, with supersets incorporated for maximum hypertrophy (muscle growth).

Again, 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.

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: tricep 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

  • Back1: barbell rode — 3 sets of 6–8 reps
  • Back2: pull-ups (weighted if needed) — 3 sets of 8–11reps
  • Back3: 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

Tip:-

This advanced program is incredibly intense and follows a push-pull-legs pattern for 6 days per week. Only attempt this program if you have several years of training under your belt.

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