If you want to improve your physique completely, then you have to train with a really efficient strength plan according to your characteristics . To do this, there are numerous training routines for men that can help you design your own session.
Before starting a training, it is important to know at the level you are at, if you are a beginner (less than one year), an intermediate level (at least one year) or an advanced level (for at least two years).
If you want to improve your results, exercise with the help of the definitive guide to training routines for men and maximize your results.
Workout routines for men
1. Training at home
Whether you're a newbie or an experienced strength training athlete, exercising from the comfort of your home is always a great option if you don't want to hit the gym. The workouts below require a limited amount of equipment . Also, some exercises can be substituted for bodyweight exercises to improve your stamina.
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 Stride: 2 sets of 8-10 reps per leg.
- Shoulders: Dumbbell Upright Row: 2 sets of 8-10 reps.
- Hamstrings: 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.
- Sit-ups: sit-ups with legs raised: 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 row: 3 sets of 6–8 reps.
- Chest: Dumbbell Raise: 3 sets of 8-10 reps.
- Back: Single Arm Dumbbell Row – 3 sets of 6–8 reps.
- Chest: push-ups: 3 sets of 10-12 reps.
- Back and chest: dumbbell jerseys: 3 sets of 10-12 reps.
Day 3: arms and abs.
- Biceps: alternating bicep curls – 3 sets of 8-10 reps per arm.
- Triceps: general triceps extensions: 3 sets of 8-10 reps.
- Biceps: Seated dumbbell curl. 2 sets of 10-12 reps per arm.
- Triceps: bench dips – 2 sets of 10-12 reps.
- Biceps: concentration curl: 3 sets of 10-12 reps.
- Triceps: dumbell kickback: 3 sets of 8-10 reps per arm.
- Abs: plank: 3 sets of 30-second holds.
2. Training for beginners
The good thing about being a beginner is that with the necessary instructions you can advance quickly and in addition, any exercise promotes muscle and strength gains .
It is important to avoid overexertion, as you can injure yourself. To perform this training routine for men you must go to the gym three days a week (Monday, Wednesday and Friday) , with full-body sessions every day. Also, you need a lot of training equipment.
Day 1: full body
- Legs: barbell squats: 5 sets of 5 reps.
- Chest: flat bar bench press: 5 sets of 5 reps.
- Back: Seated Cable Row: 4 sets of 6–8 reps.
- Shoulders: Seated Dumbbell Shoulder Press – 4 sets of 6–8 reps.
- Triceps – Cable Tricep Curls – 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: plank: 3 sets of 30 seconds,
Day 2: full body.
- Back and Hamstrings: Barbell Deadlift: 5 sets of 5 reps.
- Back: lat pullups or pulldowns: 4 sets of 6–8 reps.
- Chest: Incline with dumbbells or weights: 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: machine lifts: 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 Row: 3 sets of 6–8 reps.
- Chest: machine or dumbbells: 3 sets of 6 to 8 repetitions.
- 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.
- Sit-ups: abdominal reduction: 3 sets of 10-12 reps.
3. Intermediate training routine
This is one of the men's workout routines that you can do after working out in the gym for several months and increasing your experience level, it's time to improve your training to maintain muscle gains . This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth.
Day 1: upper body
- Chest: flat bar bench press: 4 sets of 6–8 reps.
- Back: barbell row: 3 sets of 6-8 reps.
- Shoulders: Seated Dumbbell Press: 3 sets of 8-10 reps.
- Chest and triceps: dips: 3 sets of 8-10 reps.
- Back: pull-ups: 3 sets of 8-10 reps.
- Triceps and Chest – Lying Dumbbell Tricep Extensions – 3 sets of 10-12 reps.
- Biceps: Dumbbell Curl: 3 sets of 10-12 reps.
Day 2: lower body
- Legs: 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: dumbbells or barbell lunges: 3 sets of 10-12 reps.
- Calves: Leg press calf press: 4 sets of 12-15 reps.
- Sit-ups: decreasing abs: 4 sets of 12-15 reps,
Day 3: upper body
- Shoulders: Head Press: 4 sets of 6–8 reps.
- Chest: Incline Dumbbell Bench Press – 3 sets of 8-10 reps.
- Back: One Arm Cable Row – 3 sets of 10-12 reps.
- Shoulders: Lateral Cable Raises: 3 sets of 10-12 reps.
- Delts: pulls: 3 sets of 10-12 reps.
- Triceps: Triceps extensions: 3 sets of 10-12 reps.
- Biceps: bicep curls: 3 sets of 12–15 reps.
Day 4: lower body
- Back and Hamstrings: Barbell Deadlift: 4 sets of 6 reps.
- Glutes: barbell hip thrusts: 3 sets of 8-10 reps.
- Hamstrings: Romanian Dumbbell Deadlift – 3 sets of 10-12 reps.
- Calves: Seated calf raises: 4 sets of 12–15 reps.
4. Advanced level training
This is the last of the men's workout routines in our guide. At this point in the workout, additional volume along with sets and reps, as well as intensity (barbell weight) are important to keep muscles developing . This grueling routine will have you hit the gym about six times a week with a day off.
Back and arm training
- Back and Hamstrings: Barbell Deadlift: 5 sets of 5 reps.
- Back: pull-ups: 3 sets of 10-12 reps.
- Back: T-bar row or seated cable row: 3 sets of 10-12 reps.
- Delts: face pulls: 4 sets of 12–15 reps.
- Biceps: Hammer Curl: 4 sets of 10-12 reps dumbbell superset 4 sets of 10-12 reps.
- Biceps: Standing Cable Curl: 4 sets of 10-12 reps.
Upper body training
- Chest: flat bar 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 and Shoulders: Triceps Curls: 4 sets of 10-12 reps super-configured with lateral raises: 4 sets of 10-12 reps.
- Core: Cable crossovers: 4 sets of 10-12 reps.
Lower body training
- Legs: barbell squats: 5 sets of 5 reps.
- Hamstrings: Romanian Dumbbell Deadlift – 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: decreasing abs: 4 sets of 12-15 repetitions.
conclusion
It does not matter if you consider yourself a beginner or an experienced person when it comes to doing your workouts, the important thing is to do the right exercises for your level of effort, in this way you will avoid suffering an injury due to overexertion. In addition, you can improve your strength and increase your muscle mass efficiently.
References
- Daniel, P. Workout Routines for Men: The Ultimate Guide. For Healthline [Revised March 2020].
