Now is the perfect time to focus on getting your body in the best possible shape.
Whether you're looking to build muscle or completely transform your body, if you follow the right men's workout regimen, you'll get exactly what you need.
However, finding the right training regimen is not easy. You see, in order to progress, you need to find a workout that you enjoy and can do for your abilities.
In this article, I am going to list 3 workout plans for men to build muscle. Each workout is designed for people with different abilities: a beginner's program, an intermediate level program, and an advanced program.
What is so special about this workout program for men?
There are many training programs for men, so what is so special about these programs? Well, they are made for each unique person rather than covering a wide demographic.
In fact,each routine is designed to suit individual ability levels and fitness in the gym .
It would be useless to have a very athletic and healthy bodybuilder with many years of training under his belt and follow a training program for men designed for beginners. He will already know what he is doing and will find the routine too easy. On the other hand, if he is looking for a new and challenging training program, he can follow an extended program and get great results.
With that in mind, here are three programs you can try the next time you're in the gym, depending on your unique fitness level:
Full Body Workout Program for Beginners
To begin with, we will consider a training program for beginners.
This workout is not overly difficult; though for newcomers to the health and fitness field, it will certainly not be easy.
Day 1: chest, back, shoulders, legs, biceps, triceps.
- Chest - Bench Press - 4 sets of 8 reps
- Back – Pull Down – 4 sets of 10 reps
- Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
- Legs – Leg Extensions – 4 sets of 10 reps
- Biceps – Barbell Curls – 3 sets of 10 reps
- Triceps - Rope Triceps Pushups - 3 sets of 15 reps
Day 2: legs, triceps, biceps, chest, back, shoulder.
- Legs - Leg Press - 4 sets of 8 reps
- Triceps - Overhead Bar Extension - 3 sets of 20 reps
- Biceps - EZ Bar Curl - 4 sets of 10 reps
- Chest - Machine Chest Press - 4 sets of 10 reps
- Back – T-Bar Row – 4 sets of 10 reps
- Shoulders – side raises – 3 sets of 20 reps
Day 3: shoulders, back, chest, legs, triceps, biceps.
- Shoulders – Barbell Chest Row – 3 sets of 15 reps
- Back – Narrow grip down row – 4 sets of 12 reps
- Chest - Wabble Fly - 4 sets of 10 reps
- Legs – Lunges – 3 sets of 10 reps per leg
- Triceps – Skullcrushers – 3 sets of 15 reps
- Biceps – Biceps Curls – 3 sets of 12 reps
This next workout is perfect for those of you who are advanced enough to challenge yourself in the gym without going crazy.
This workout regimen will help you burn a steady amount of fat without burning yourself. It's typical5 day split , which gives an impressive increase in muscle mass.
Day 1: chest, shoulders and triceps.
Breast
- Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
- Incline Dumbbell Press - 3 sets of 10 reps
- Chest push-ups - 3 sets of max reps
Triceps
- Skullcrushers - 3 sets of 8-10 reps
- Dumbbell extension on one arm - 3 sets of 10 reps
- Triceps extension - 3 sets of 10 reps
Shoulders
- Lifting the barbell forward - 4 sets of 12 reps
- Dumbbell Side Raises – 4 sets of 15, 12, 8, 8 (adding weight) reps
Day 2: back and biceps.
Back
- Wide grip pull-ups 3 sets MAX.
- Pulldown – 3 sets of 10 reps
- Straight arm pull down - 3 sets of 10 reps
- Mouse back in the car - 3 sets of 10 reps
- Chest 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 Curls – 3 sets of 10 reps
Day 3: legs
Quads, glutes and hamstrings
- Squats - 4 sets of 10,10,8,8 reps
- Lunges with dumbbells - 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
- Sitting Toe Raise – 5 sets of 15 (easy) reps
Day 4: shoulders, chest and triceps.
Breast
- Bench press - 3 sets of 10, 10, 8 reps
- Dumbbell Flying – 3 sets of 10 reps
- Rope 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
- Rollback for triceps - 3 sets of 10 reps
Shoulders
- Seated Dumbbell Press - 4 sets of 10, 10, 8, 8 reps
- Side Rope Raise – 3 sets of 12 reps
The note:
Every other week superset bench press and dumbbell take off.
Crossovers: Ultra slow reps with a 2 second pause and contraction at the top of the movement.
Day 5: Back and Bis
Back
- Seated Deadlift – 4 sets of 10 reps
- Bent Over Row – 3 sets of 10 reps
- Bent Over Rows – 3 sets of 12 reps
- Deadlift standing in the Smith machine - 3 sets of 8-10 reps
Biceps
- Leg curls - 4 sets of 8-10 reps
- Concentration curls - 3 sets of 10 reps
- Barbell Reverse Curls – 3 sets of 10 reps
Advanced training program for men
It's time to look at a more complex training program. This routine will really separate the men from the boys.
This is high intensity, involves a lot of hard work, and you should aim for minimal rest between sets.
This is where you will train6 days a week with one recovery day . It may seem cruel, but if you stick to this rule, you will soon be rewarded with an incredible physique.
Day 1: chest and back
- Bench press - work with a maximum number of repetitions of 5 per day
- 1 set at 50% – 1 set of 5 reps
- 2 set with 60% - 1 set of 5 reps
- 3 set with 70% - 1 set of 5 reps
- 4 set with 80% - 1 set of 5 reps
- 5 set with 90% - 1 set of 5 reps
- 6 set with 100% - 1 set of 5 reps
- Incline Dumbbell Press - 3 sets of 6-8 reps
- Push-ups - 3 sets of 6-10 reps
- Pull-ups - 3 sets of 5-8 reps
- Pendle deadlift - 3 sets of 6-10 reps
- Pulldown – 3 sets of 6-10 reps
Day 2: legs
- Squats: work with a maximum of 5 reps per day
- 1 set at 50% – 1 set of 5 reps
- 2 set with 60% - 1 set of 5 reps
- 3 set with 70% - 1 set of 5 reps
- 4 set with 80% - 1 set of 5 reps
- 5 set with 90% - 1 set of 5 reps
- 6 set with 100% - 1 set of 5 reps
- Leg Press - 3 sets of 6-10 reps
- Deadlift on straight legs - 5 sets of 5 reps
- Hamstring curls - 3 sets of 6-8 reps
- Raising on toes - 5 sets of 10 reps
Day 3: shoulders and arms.
- Military Press or Dumbbell Press - 3 sets 6-8
- Side 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
This is your rest day. Let your muscles rest to prepare for the next phase of your workout.
Day 5: chest, shoulders and triceps.
- Dumbbell bench press on a horizontal plane - 5 sets of 20-6 reps (pyramid)
- Incline Dumbbell Press - 3 sets of 6-10 reps
- Hammer Power Press – 3 sets of 10 reps
- Hanging Barbells - 3 sets of 12-15 reps
- Side raises - 5 sets of 15-20 reps
- Reverse Grip Down Pulldown – 5 sets of 15-20 reps
Day 6: back and biceps.
- Barbell row - 5 sets of 20-8 reps (pyramid)
- Barbell Shrugs – 3 sets of 15-20 reps
- Rack deadlift - 3 sets of 10-12 reps
- Pull-ups - 3 sets of 6-10 reps
- Pulldown – 3 sets of 6-10 reps
Day 7: legs
- Front Squats - 5 sets of 20-8 reps (pyramid)
- Leg extensions - 5 sets of 10 reps
- Hamstring curls - 5 sets of 6-10 reps
- Sitting up on toes - 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 laid out the top three workout regimens for men you could ever dream of.
Each workout is challenging in its own way, but if you stick with it, get over the pain, and do the extra reps at the end, your body will thank you. Plus, you'll look better than ever before.
