As we are fast-approaching the summer months, now is as good a time as any to focus on getting your body into the best shape possible.
Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need.
Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.
In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.
What’s so special about this workout routine for men?
There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.
Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.
It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.
With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:
Beginner full body workout routine
To start with, we’ll be taking a look at a beginner workout routine.
This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.
Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps
- Chest – Barbell Bench Press – 4 sets of 8 reps
- Back – Lat-pulldowns – 4 sets of 10 reps
- Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
- Legs – Leg Extensions – 4 sets of 10 reps
- Biceps – Barbell Bbicep Curls – 3 sets of 10 reps
- Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps
Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
- Legs – Leg Press Machine – 4 sets of 8 reps
- Triceps – Overhead Bar Extensions – 3 sets of 20 reps
- Biceps – EZ Bar Curls – 4 sets of 10 reps
- Chest – Machine Chest Press – 4 sets of 10 reps
- Back – T-Bar Row – 4 sets of 10 reps
- Shoulders – Lateral Raises – 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
- Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
- Back – Close-Grip Pulldowns – 4 sets of 12 reps
- Chest – Cable Fly – 4 sets of 10 reps
- Legs – Lunges – 3 sets of 10 reps per leg
- Triceps – Skullcrushers – 3 sets of 15 reps
- Biceps – Hammer Curls – 3 sets of 12 reps
Intermediate workout for men
This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.
This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.
Day 1: Chest, Shoulders and Triceps
Chest
- Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
- Incline Dumbbell Bench Press – 3 sets of 10 reps
- Chest Dip – 3 sets of MAX reps
Triceps
- Skullcrushers – 3 sets of 8-10 Reps
- One Arm Dumbbell Extension – 3 sets of 10 reps
- Tricep Extension – 3 sets of 10 reps
Shoulders
- Barbell Front Raise – 4 sets of 12 reps
- Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps
Day 2: Back and Biceps
Back
- Wide Grip Pull Up 3 sets of MAX reps
- Lat Pull Down – 3 sets of 10 reps
- Straight Arm Lat Pull Down – 3 sets of 10 reps
- Machine Reverse Fly – 3 sets of 10 reps
- Upright Row – 3 sets of 8-10 reps
Biceps
- Standing Barbell Curl – 3 sets of 8-10 reps
- Preacher Curl – 3 sets of 10 reps
- Incline Dumbbell Curl – 3 sets of 10 reps
Day 3: Legs
Quads, Glutes and Hamstrings
- Squat – 4 sets of 10,10,8,8 reps
- Dumbbell Lunge – 3 sets of 8 on each leg
- 45 Degree Leg Press – 3 sets of 12 reps
- Leg Curl – 3 sets of 15 reps
- Leg Extension – 3 sets of 15 reps
Calves
- Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
- Seated Calf Raise – 5 sets of 15 (light) reps
Day 4: Shoulders, chest, and Triceps
Chest
- Barbell Bench Press – 3 sets of 10, 10, 8 reps
- Dumbbell Flys – 3 sets of 10 reps
- Cable Crossovers – 3 sets of 10 reps
Triceps
- Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
- Lying Dumbbell Extension – 3 sets of 10 reps
- Tricep Kickback – 3 sets of 10 reps
Shoulders
- Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
- One Arm Cable Lateral Raise – 3 sets of 12 reps
Note:
Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.
Day 5: Back and Bis
Back
- Seated Row – 4 sets of 10 reps
- Bent Over Barbell Row – 3 sets of 10 reps
- Bent Over Row – 3 sets of 12 reps
- Smith Machine Upright Row – 3 sets of 8-10 reps
Biceps
- Cable Curl – 4 sets of 8-10 reps
- Concentration Curl – 3 sets of 10 reps
- Reverse Barbell Curl – 3 sets of 10 reps
Advanced Workout Routine For Men
Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.
It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.
Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.
Day 1: Chest & Back
- Barbell Bench Press – work up to a 5 rep max for the day
- Set 1 at 50% – 1 set of 5 reps
- Set 2 at 60% – 1 set of 5 reps
- Set 3 at 70% – 1 set of 5 reps
- Set 4 at 80% – 1 set of 5 reps
- Set 5 at 90% – 1 set of 5 reps
- Set 6 at 100% – 1 set of 5 reps
- Incline Dumbbell Press – 3 sets of 6-8 reps
- Dips – 3 sets of 6-10 reps
- Pullups – 3 sets of 5-8 reps
- Pendlay Rows – 3 sets of 6-10 reps
- Pulldowns – 3 sets of 6-10 reps
Day 2: Legs
- Squats: work up to a 5 rep max for the day
- Set 1 at 50% – 1 set of 5 reps
- Set 2 at 60% – 1 set of 5 reps
- Set 3 at 70% – 1 set of 5 reps
- Set 4 at 80% – 1 set of 5 reps
- Set 5 at 90% – 1 set of 5 reps
- Set 6 at 100% – 1 set of 5 reps
- Leg Press – 3 sets of 6-10 reps
- Stiff-Legged Deadlift – 5 sets of 5 reps
- Hamstring Curls – 3 sets of 6-8 reps
- Calf-Raise – 5 sets of 10 reps
Day 3: Shoulders & Arms
- Military Press or Dumbbell Press – 3 sets of 6-8
- Lateral Raises – 5 sets of 10 reps
- Barbell Curls – 5 sets of 6-10 reps
- Dumbbell Curls – 3 sets of 6-10 reps
Day 4: Rest
It’s your rest day. Rest your muscle to prepare for the next round of training.
Day 5: Chest, Shoulders, & Triceps
- Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
- Incline Dumbbell Press – 3 sets of 6-10 reps
- Hammer Strength Press – 3 sets of 10 reps
- Cable Flys – 3 sets of 12-15 reps
- Lateral Raises – 5 sets of 15-20 reps
- Reverse-Grip Pull-Downs – 5 sets of 15-20 reps
Day 6: Back & Biceps
- Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
- Barbell Shrugs – 3 sets of 15-20 reps
- Rack Deadlifts – 3 sets of 10-12 reps
- Pullups – 3 sets of 6-10 reps
- Pulldowns – 3 sets of 6-10 reps
Day 7: Legs
- Front Squats – 5 sets of 20-8 (Pyramiding) reps
- Leg Extensions – 5 sets of 10 reps
- Hamstring Curls – 5 sets of 6-10 reps
- Seated Calf Raise – 5 sets of 6-10 reps
- Standing Calf Raise – 3 sets of 8-12 reps
Final Thoughts
So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.
Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.
Featured photo credit: pixabay via pixabay.com
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