Step-by-Step Guide to Men's Workout Routines

2024-08-20

Here's how to modify your exercise to assist you meet your fitness objectives whether your aim is weight loss or addition of heft.To get your best body, you really need a good strength training routine.

Add training volume—in the form of repetitions, sets, and weight—to encourage fresh muscle development as you advance whether your goal is to change your physique or merely boost your training level.

Most beginners have been lifting for less than a year, intermediates for at least one year, and advanced trainees for at least two years overall. Remember that you should not do advanced exercises unless you have suitable background in strength training.

To maximise muscular and strength increases and guarantee enough recuperation, this article analyses many excellent training programs for guys of different experience levels.

Men's at-home fitness program

Working out at home is a terrific alternative whether your level of experience with strength training is new or seasoned; you can't get to the gym or need a change of pace.

The at-home exercises here call just a small set of tools. Furthermore, some of the motions may be replaced with bodyweight workouts whereby you utilise your own weight as resistance.

For expert trainers, these workouts can be cycled to offer numerous sessions each week or used as a weeklong beginning regimen.

Should your aim is weight loss, you may include a type of cardio between sessions—running or cycling.

Equipment needed is a flat weight bench and suitable dumbbells depending on your degree of experience.

If you're just starting out, you might wish to see a speciality store to receive professional recommendations on equipment selection. However, you may buy adjustable dumbbells online if you know exactly what you want.

Day 1: Legs, shoulders, and abs

Three sets of six to eight dumbbell squats call for legs.
Shoulders: three sets of six to eight repetitions standing shoulder press
Two sets of eight to ten dumbbell lunges for each leg total
Shoulders: two sets of eight to ten dumbbell straight rows
Two sets of six to eight Romanian dumbbell deadlifts
Shoulders: lateral raises—three sets of eight to ten repetitions
Calves: sitting calf raises—four sets of ten to twelve repetitions
Abs: three sets of ten to twelve repetitions with legs up.

Day 2: Back and chest

Three sets of six to eight dumbbell bench presses or floor presses for the chest
Back: Three sets of six to eight dumbbell bent-over rows
Three sets of eight to ten dumbbell flies cover the chest.
Back: three sets of six to eight one-arm dumbbell rows.
Pushups—three sets of ten to twelve repetitions—from the chest
Three sets of ten to twelve dumbbell pullovers total back/chest.

Day 3: abs and arms

Alternating biceps curls—three sets of eight to ten repetitions per arm
Triceps: three sets of eight to ten repetitions overhead
Two sets of ten to twelve sitting dumbbell curls for each arm total
Triceps: bench dips including two sets of ten to twelve repetitions.
Biceps: three sets of ten to twelve repetitions in concentrated curls
Triceps: dumbbell kickbacks—three sets of eight to ten repetitions per arm.
Abs: three sets of thirty-second holds

Men's beginners' exercise schedule

Starting off at the gym might be frightening, but with correct direction, the process becomes more manageable – and even energising.

Since practically every activity increases muscle and strength, as a novice you may advance really fast. Still, it's crucial to prevent overdoing it as it could cause injuries or poorer performance.

Completing full-body activities every day, this workout schedule puts you in the gym three days a week—that is, Monday, Wednesday, and Friday. This lets you adjust to new motions, concentrate on good form, and schedule time to heal.

As you advance, you could add sets and repetitions as necessary.

The first phase should run as long as your improvement keeps going. While some people may level out at about six months, others might keep seeing benefits for more than a year.

Day 1: whole body

Three sets of five repetitions for barbell back squats represent legs.
Chest: three sets of five flat barbell bench press
Back: three sets of six to eight repetitions sitting cable rows
Three sets of six to eight repetitions using a sitting dumbbell shoulder press
Three sets of eight to ten repetitions of cable rope triceps pushdowns
Shoulders: three sets of ten to twelve repetitions lateral raises
Calves: three sets of ten to twelve repetitions sitting calf lifts.
Abs: three sets of thirty-second holds

Day 2: whole body

Back/hamstrings: three sets of five deadlifts using a barbell or trap bar
Back: three sets of six to eight pull-ups or lat pulldowns
Three sets of six to eight repetitions using a barbell or dumbbell incline press.
Shoulders: machine shoulder press—three sets of six to eight repetitions
Three sets of eight to ten barbell or dumbbell biceps curls
Three sets of ten to twelve repetitions reverse machine fly.
Calves: standing calf raises—three sets of ten to twelve repetitions

Day 3: whole body

Legs: three sets of five repetitions from leg press
Back: T-bar rows totalling three sets of six to eight repetitions.
Three sets of six to eight repetitions: machine or dumbbell chest fly
One-arm dumbbell shoulder press—three sets of six to eight repetitions
Triceps: three sets of eight to ten dumbbell or machine triceps extensions
Shoulders: cable or dumbbell front raises three sets of ten to twelve repetitions.
Calves: Three sets of ten to twelve repetitions sitting calf raises
Abs: three sets of ten to twelve repetitions—decline crunches.