You should always want to be at your best, both mentally and physically. Let us tell you that a good physique will also give you a better mental state. That’s why having a great workout routine for men is so important.
It will actually benefit you in all areas of your life. You need to keep on being hungry for making yourself a better man all around.
When it comes to good body shape, you need to understand the basics and grasp all of the essentials. Whether you are looking to completely transform your body or just to take your training up a notch, we will help you with quality information.
As a general characterization, rookies have been lifting for less than a year, intermediates for more than one year, and advanced trainees for at least two years.
This is very subjective, though, as some of you might progress faster while others are quite slow. Do not be disappointed in yourself regardless of the case. Progress is progress, even if it is slower. You are still a better version of yourself than you were yesterday.
Eat right
Before getting into the workout routines, it is practical to know that the most important step in fitness is to be able to eat right. Muscles are built in the kitchen.
This not an overstatement whatsoever. So, before getting into any kind of workout, make sure to adjust as much as possible your food intake, both quality, and quantity-wise.
Sometimes you might be on a budget, and that is understandable, but you can still make small and cheap modifications in order to get leaner.
Now, getting into the workouts, you should know that you can build muscle in lots of ways. You could opt for the classic way of going to the gym, or you could try working with your body weight.
Any of these options work just fine. You can even combine them and maybe add some sport playing.
If you are planning to work at home, there will a need for a few pieces of equipment such as a flat bench, some dumbbells, and so on.
Home Workout
If you do not have the time or the money to go to the gym, or just really do not want to, you can easily work out from home.
This is also a good chance of pace as you are not really limited to working in your own house, and you can pretty much go anywhere.
The required equipment is limited, and most exercises greatly substitute weights through your own body weight.
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: 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
If you follow all of the above, you will notice quite a good amount of added muscular mass in a few months.
You should note that at some point, you need to get into more advanced and difficult exercises or even go to the gym to work with more weight. This is required in order to further continue developing your muscular tissue and not stagnate.
Gym Workouts
Do not let yourself intimidated when you go to the gym for the first time. There are lots of machines, but with time, you will surely understand everything there is to know about them.
With proper guidance, you will master great form and succeed in your corporal transformation. If you are a beginner, the first few months, you will see very quick gains because almost every exercise will stimulate your muscles.
This will promote your muscle and strength gains. Even so, make sure not to overdo it. You need to give yourself enough time to rest and recover.
If you are more experienced, you already know all these little details and know that they really do matter. However, we have a great workout routine for you as well. So, without further ado, the workouts:
Beginner Workout
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 seconds hold
Day 2: full body
Back/Hamstrings: barbell or trap bar deadlifts – 5 sets of 5 reps
Back: pull-ups 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: revers 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
Intermediate Workout Routine
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: pull-ups 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
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 rep
Rear deltoid/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: 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 a Roman chair — 4 sets of 12–15 reps
Advanced Workout Routine
Day 1: pull
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
Day 2: push
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
Day 3: legs
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
Day 4: pull
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 supersetted 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
Day 5: push
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 supersetted 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
Day 6: legs
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 supersetted 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
That was our list of workout routines for men. We hope you enjoy it and do some of them!
Let us know which one is your favorite exercise and witch of them you already knew it before and worked for you.
Have a great day! And let’s goooo!!
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