Workout Plan For Men
Workout plan for men. A well-rounded workout for men emphasizes building strength, endurance, and flexibility. It usually starts with a warm-up to prepare the muscles and prevent injury, followed by strength training that targets major muscle groups through compound exercises like bench presses, squats, and deadlifts. These movements help maximize muscle growth and functional strength. Cardio is also key, incorporating high-intensity interval training (HIIT) or steady-state exercises like running or cycling to enhance cardiovascular fitness and burn calories. Core workouts, including planks and Russian twists, improve stability and posture. Lastly, cooldowns with static stretching aid recovery and flexibility. Consistency, proper nutrition, and listening to the body are crucial for achieving fitness goals.
Beginner Workout Plan For Men
Workout plan for men : Start workout with a 3-7 minute of warm up and finish with some cool down stretches .don’t do ego lifting to avoid from injuries .This 3-day split is enough for beginners to gain muscle and strength. perform workout constantly to make changes your body.
Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises.
Day 1 : push workouts
- Chest press : 3 sets of 10-12 reps
- Dumbbell bench press : 3 sets of 10-12 reps
- Cable flys : 3 sets of 10-12 reps
- Shoulder press : 3 sets of 12-15 reps
- Triceps push down : 3 sets of 12-15 reps
Day 2 : pull workouts
- Lat pulldown : 3 sets of 15 reps
- Seated cable rows : 3 sets of 12-15 reps
- Barbell bent over rows : 3 sets of 12-15 reps
- dumbbell rows : 3 sets of 10-12 reps
- Biceps curls : 3 sets of 10-12 reps
Day 3 : Leg workouts
- Leg press : 3 sets of 12-15 reps
- Sumo squats : 3 sets of 15-20 reps
- Leg curl : 3 sets of 15 reps
- Walking lunges : 3 sets of reps 15-20
- Calf raises : 3 sets of 20-30 reps
Intermediate Workout Plan for men
This 4 day split is enough for intermediate to stimulate new muscle growth. You can gradually add more reps or weight. Start workout with a 3-7 minute of warm up and finish with some cool down stretches.
Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises
Day 1: Chest and Triceps
- Chest : Barbell bench press : 3 sets of 12-15 reps
- Chest : Dumbbell chest flys : 3 sets of 12-15 reps
- Chest : Incline dumbbell press : 3 sets of 12-15 reps
- Chest : Cable crossover : 3 sets of 10- 15 reps
- Triceps : Overhead extension :3 sets of 12-15 reps
- Triceps : Skull crusher : 3 sets of 15 reps
- Triceps : Cable rope extension : 3 sets of 12-15 reps
- Triceps : Triceps pushdown : 3 sets of 12-15 reps
Day 2:leg and Shoulder
- Leg: Back squat :3 sets of 15 reps
- Leg: Leg press :3 sets of 15-20 reps
- Leg: Leg curl :3 sets of 12-15 reps
- Leg: Calf raise :3 sets of 25-30 reps
- Shoulder: Shoulder press/Arnold press : 3 sets of 12-15 reps
- Shoulder: Front raise :3 sets of 12-15 reps
- Shoulder: Rear delt raise :3 sets of 12-15 reps
- Shoulder: Lateral raise :3 sets of 12-15 reps
Day 3: Lats and Biceps
- Lat: Lat pulldowns : 3 sets of 12-15 reps
- Lat: T-bar row with handle : 3 sets of 12-15 reps
- Lat: Straight-arm pulldown : 3 sets of 12-15 reps
- Lat: Seated cable row : 3 sets of 12-15 reps
- Biceps: Ez-bar curl :3 sets of 12-15 reps
- Biceps: Cable curl :3 sets of 12-15 reps
- Biceps: Preacher curl: 3 sets of 12-15 reps
- Biceps: Hammer curl :3 sets of 12-15 reps
Day 4: Leg and Abs
- Leg :Deadlift :3 sets of 12-15 reps
- Leg :Sumo squat :3 sets of 12-15 reps
- Leg :Leg extension :3 sets of 12-15 reps
- Leg :Walking lunges :3 sets of 15-20 reps
- Abs :Leg raise :3 sets of 12-15 reps
- Abs :Oblique crunch :3 sets of 12-15 reps
- Abs :Reverse crunch :3 sets of 12-15 reps
- Abs :Bicycle crunch :3 sets of 12-15 reps
Advanced Workout Plan For Men
This 6 day split workout is enough for advanced gym-guy to gaining muscle. you can increase weight on the bar, also increases sets and reps. Start workout with a 3-7 minute of warm up and finish with some cool down stretches.
Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises
Push workout A
- Chest: Flat barbell bench press:3 sets of 8-10 reps
- Chest: Dumbbell fly: 3 sets of 8-10 reps
- Chest: Incline dumbbell press: 3 sets of 8-10 reps
- Shoulder: Barbell overhead press: 3 sets of 8-10 reps
- Shoulder: Dumbbell shoulder press/Arnold press : 3 sets of 8-10 reps
- Triceps: Overhead Triceps Extension: 3 sets of 8-10 reps
- Triceps: Triceps pushdown: 3 sets of 8-10 reps
Pull Workout A
- Back: Lat pulldown: 3 sets of 8-10 reps
- Back: Barbell bent over row: 3 sets of 8-10 reps
- Back: T-bar row with handle: 3 sets of 8-10 reps
- Rear deltoids/traps: Face pulls: 3 sets of 8-10 reps
- deltoids: Rear delt fly: 3 sets of 8-10 reps
- Biceps: Barbell curl: 3 sets of 8-10 reps
- Biceps: Concentration curl: 3 sets of 8-10 reps
Leg workout A
- Leg: Deadlift: 3 sets of 8-10 reps
- Leg: Back barbell squat: 3 sets of 10-12 reps
- Leg: Leg press: 3 sets of 12-15 reps
- Leg: Leg curl: 3 sets of 12-15 reps
- Leg: standing calf raises: 3 sets of 8-10 reps
- Abs: Leg raises: 3 sets of 12-15 reps
Push workout B
- Chest: Dumbbell bench press: 3 sets of 8-10 reps
- Chest: Chest fly: 3 sets of 8-10 reps
- Shoulder: Military press: 3 sets of 8-10 reps
- Shoulder: Dumbbell lateral raise: 3 sets of 8-10 reps
- Triceps: Skull crusher: 3 sets of 8-10 reps
- Triceps: Triceps dips: 3 sets of 8-10 reps
Pull workout B
- Back: Seated cable row: 3 sets of 10-12 reps
- Back: Dumbbell rows: 3 sets of 8-10 reps
- Back: Dumbbell pullover: 3 sets of 8-10 reps
- Deltoids: Dumbbell front raise: 3 sets of 8-10 reps
- Biceps: Hammer curl: 3 sets of 12-15 reps
- Biceps: Bicep curl: 3 sets of 8-15 reps
- Biceps: Cable curls: 3 sets of 8-10 reps
Leg workout B
- Leg: Leg extension: 3 sets of 12-15 reps
- Leg: Sumo squat: 3 sets of 12-15 reps
- Leg: Hip thrust: 3 sets of 8-10 reps
- Leg: Goblet squat: 3 sets of 8-10 reps
- Leg: Calf press: 3 sets of 12-15 reps
- Abs: Crunches: 3 sets of 12-15 reps