Workout Routines for Men

Beginner Full Body Workout Routine for Men (3 Days a Week)

As a beginner, taking the first steps into your fitness journey should be gradual and enjoyable. Avoid pushing too hard initially; the aim is to foster a positive relationship with exercise. This schedule is designed with you in mind – take a moment to understand it. Let’s make sure your fitness journey is a fulfilling one.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps Gym Workout Plan

Chest Workout:

• Flat Bench Press:
  • 3 sets of 10-12 reps
  • Use a manageable weight for proper form
  • Lower the bar with control, engaging the chest muscles
  • Gradually increase weight as strength improves

Back Workout:

• Lat Pulldowns:
  • 3 sets of 10-12 reps
  • Maintain a straight back and pull the bar to the chest
  • Focus on engaging the lats throughout the movement
  • Use a controlled, smooth motion

Shoulders Workout:

• Seated Dumbbell Shoulder Press:
  • 3 sets of 10-12 reps
  • Start with light dumbbells to master form
  • Keep a neutral spine and press the weights overhead
  • Control the descent for shoulder stability

Legs Workout:

• Bodyweight Squats:
  • 3 sets of 15-20 reps
  • Focus on proper squat form: feet shoulder-width apart, knees tracking over toes
  • Engage the core and push through heels on the way up
  • Gradually progress to include weights as strength improves

Biceps Workout:

• Dumbbell Bicep Curls:
  • 3 sets of 12-15 reps
  • Maintain a controlled motion, avoiding swinging
  • Focus on a full range of motion, fully extending and contracting the biceps
  • Start with light weights to establish proper form

Triceps Workout:

• Tricep Dips:
  • 3 sets of 12-15 reps
  • Use parallel bars or a sturdy surface
  • Lower the body until elbows reach 90 degrees
  • Engage the triceps and push back up with control

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder Gym Routine for Men

Legs Workout:

• Barbell Lunges:
  • 3 sets of 10-12 reps per leg
  • Step forward with control, maintaining balance
  • Keep the back straight and lower the body to a 90-degree angle
  • Gradually increase weights as stability improves

Triceps Workout:

• Tricep Rope Pushdowns:
  • 3 sets of 12-15 reps
  • Use a cable machine with a rope attachment
  • Fully extend the arms, squeezing the triceps at the bottom
  • Maintain a stable upper body throughout

Biceps Workout:

• Hammer Curls:
  • 3 sets of 12-15 reps
  • Use a neutral grip with dumbbells
  • Keep the elbows close to the body and curl the weights
  • Focus on the brachialis and brachioradialis muscles

Chest Workout:

• Incline Bench Press:
  • 3 sets of 10-12 reps
  • Adjust the bench to a 15-30 degree incline
  • Ensure proper shoulder positioning and engage the upper chest
  • Gradually increase weight as strength improves

Back Workout:

• Bent Over Rows:
  • 3 sets of 10-12 reps
  • Hinge at the hips with a flat back
  • Pull the barbell to the lower chest, engaging the lats
  • Use an overhand grip with hands slightly wider than shoulder-width

Shoulders Workout:

• Front Dumbbell Raises:
  • 3 sets of 12-15 reps
  • Lift the dumbbells in front of the body
  • Keep a slight bend in the elbows and control the motion
  • Focus on the anterior deltoids

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

Shoulders Workout:

• Seated Barbell Military Press:
  • 3 sets of 10-12 reps
  • Sit with a straight back and press the barbell overhead
  • Lower the barbell with control to shoulder height
  • Gradually increase weight as strength improves

Back Workout:

• Assisted Pull-Ups:
  • 3 sets to failure
  • Use an assisted pull-up machine or resistance bands
  • Focus on controlled movement and engage the back muscles
  • Gradually decrease assistance as strength improves

Chest Workout:

• Push-Ups:
  • 3 sets to failure
  • Maintain a plank position with a straight back
  • Lower the body to a 90-degree elbow bend
  • Engage the chest and triceps throughout

Legs Workout:

• Leg Extensions:
  • 3 sets of 12-15 reps
  • Utilize a leg extension machine
  • Fully extend the legs and squeeze the quads at the top
  • Control the descent for muscle engagement

Triceps Workout:

• Overhead Tricep Extension:
  • 3 sets of 12-15 reps
  • Use a dumbbell or cable machine
  • Keep elbows close to the head and extend the arms fully
  • Focus on the long head of the triceps

Biceps Workout:

• Concentration Curls:
  • 3 sets of 12-15 reps per arm
  • Sit with the elbow braced against the inner thigh
  • Curl the dumbbell with control, focusing on the biceps
  • Gradually increase weight as strength improves

Intermediate Full Body Workout Routine for Men (5 Days a Week)

Day 1: Chest, Shoulders, and Triceps

• Chest Workout:
  • Bench Press: 4 sets of 8-10 reps
  • Incline Dumbbell Press: 3 sets of 10-12 reps
  • Chest Flyes: 3 sets of 12-15 reps
• Shoulders Workout:
  • Overhead Shoulder Press: 3 sets of 10-12 reps
  • Lateral Raises: 3 sets of 12-15 reps
• Triceps Workout:
  • Tricep Dips: 3 sets of 12-15 reps
  • Tricep Kickbacks: 3 sets of 12-15 reps
  • Close-Grip Bench Press: 3 sets of 10-12 reps

Day 2: Back and Biceps

• Back Workout:
  • Deadlifts: 4 sets of 8-10 reps
  • Pull-Ups: 3 sets to failure
  • Barbell Rows: 3 sets of 10-12 reps
• Biceps Workout:
  • Barbell Bicep Curls: 3 sets of 10-12 reps
  • Hammer Curls: 3 sets of 12-15 reps
  • Preacher Curls: 3 sets of 12-15 reps

Day 3: Legs and Core

• Legs Workout:
  • Squats: 4 sets of 10-12 reps
  • Leg Press: 3 sets of 12-15 reps
  • Walking Lunges: 3 sets per leg
• Core Workout:
  • Plank Variations (Front and Side Planks): 3 sets, hold for 30-60 seconds each
  • Russian Twists: 3 sets of 15-20 reps per side
  • Leg Raises: 3 sets of 12-15 reps

Day 4: Chest, Shoulders, and Triceps

• Chest Workout:
  • Incline Bench Press: 4 sets of 8-10 reps
  • Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Cable Crossovers: 3 sets of 12-15 reps
• Shoulders Workout:
  • Front Plate Raises: 3 sets of 12-15 reps
  • Reverse Flyes: 3 sets of 12-15 reps
• Triceps Workout:
  • Skull Crushers: 3 sets of 12-15 reps
  • Overhead Tricep Extension: 3 sets of 12-15 reps
  • Dips Machine: 3 sets of 10-12 reps

Day 5: Back and Biceps

• Back Workout:
  • Lat Pulldowns: 4 sets of 8-10 reps
  • Face Pulls: 3 sets of 10-12 reps
  • Seated Cable Rows: 3 sets of 12-15 reps
• Biceps Workout:
  • Concentration Curls: 3 sets of 10-12 reps
  • Alternating Dumbbell Curls: 3 sets of 12-15 reps
  • Spider Curls: 3 sets of 12-15 reps

Advanced Full Body Workout Routine For Men

Clearly, individuals who are already fitness enthusiasts and aspire to elevate their exercise routine to an advanced level should adhere to this high-level workout designed for men.

Tailored for men, this intense regimen emphasizes heavy weightlifting with brief intervals between sets.

Given the demanding nature of this routine, the training schedule spans six days per week, allowing for one day of rest to facilitate recovery. The objective of this workout is to bestow upon you an impressive physique.

Day 1: Chest & Back Workout

Chest Workout:

• Barbell Bench Press:
  • 4 sets of 6-8 reps
  • Focus on full range of motion
  • Gradually increase weight for each set
  • Maintain controlled descent and explosive ascent
• Incline Dumbbell Flyes:
  • 3 sets of 10-12 reps
  • Keep a slight bend in elbows
  • Squeeze chest at the top of the movement
  • Use a challenging yet manageable weight

Back Workout:

• Deadlifts:
  • 4 sets of 6-8 reps
  • Ensure proper form with a flat back
  • Gradually increase weight
  • Focus on engaging the entire posterior chain
• Pull-Ups:
  • 3 sets to failure
  • Utilize various grips for variety
  • Control both the ascent and descent
  • Incorporate a brief pause at the top

Day 2: Legs Workout

Legs Workout:

• Back Squats:
  • 4 sets of 8-10 reps
  • Maintain a straight back and engage core
  • Lower to parallel or below
  • Gradually increase weight for each set
• Leg Press:
  • 3 sets of 12-15 reps
  • Adjust foot placement for different muscle emphasis
  • Focus on a controlled and steady motion
  • Increase weight progressively
• Walking Lunges:
  • 3 sets per leg
  • Use dumbbells for added resistance
  • Ensure a 90-degree bend in the front knee
  • Maintain an upright posture

Day 3: Shoulders and Arms Workout

Shoulders Workout:

• Overhead Barbell Press:
  • 4 sets of 8-10 reps
  • Keep a slight bend in the knees
  • Control the barbell throughout the movement
  • Gradually increase weight for each set
• Lateral Raises:
  • 3 sets of 12-15 reps
  • Utilize strict form to target lateral delts
  • Use a moderate weight for controlled movements
  • Maintain a slight bend in the elbows

Arms Workout:

• Barbell Bicep Curls:
  • 3 sets of 10-12 reps
  • Ensure a full range of motion
  • Control the eccentric phase for muscle engagement
  • Gradually increase weight
• Triceps Dips:
  • 3 sets of 12-15 reps
  • Use parallel bars or a stable surface
  • Lower until elbows are at 90 degrees
  • Focus on tricep engagement

Day 4: Rest

Rest is crucial for muscle recovery and overall performance; ensure you prioritize quality sleep, hydration, and consider light activities like stretching for active recovery.

Day 5: Chest, Shoulders, and Triceps Workout

(Repeat structure from Day 1: Chest & Back Workout, adjusting exercises)

Day 6: Back and Biceps Workout

(Repeat structure from Day 1: Chest & Back Workout, adjusting exercises)

Day 7: Legs Workout

(Repeat structure from Day 2: Legs Workout, adjusting exercises)

This advanced 7-day workout routine is designed to target different muscle groups with varying exercises, emphasizing progressive overload and proper form. Adjust weights based on individual fitness levels, and ensure adequate nutrition and recovery for optimal results.