Workout Plans For Men To Build Muscle

2024-05-29

Whether you’re looking to shed pounds or add bulk, here’s how to tailor your workout to help you reach your fitness goals. When it comes to achieving your best physique, a proper strength training program is essential.

Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years. Keep in mind that you should not attempt advanced workouts unless you have appropriate strength training experience.

This article reviews several high quality exercise regimens for workout plans for men to build muscle and strength gains while ensuring adequate recovery.

Workout Plans For Men To Build Muscle

At-home workout routine for men

When you need a change of pace or can't make it to the gym, working out at home is a terrific choice for both seasoned pros and beginners alike in the strength training world. The following at-home exercises only need a few pieces of equipment. Additionally, you may replace some of the moves with bodyweight workouts, which include using your own weight as resistance.

For more experienced trainers, these exercises may be cycled to offer many sessions per week, or they can be used as a week-long beginner's regimen. If losing weight is your main objective, you may include aerobic exercises like cycling or jogging in between sessions.

Required equipment includes an adjustable dumbbell set that is suited for your level of competence and a flat weight bench. If you're just getting started, you may want to go to a specialist shop to seek professional guidance on choosing the appropriate equipment. However, you may buy adjustable dumbbells online if you know what you're searching for.

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 lunge — 2 sets of 8–10 reps per leg
Shoulders: dumbbell upright rows — 2 sets of 8–10 reps
Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps
Shoulders: lateral raises — 3 sets of 8–10 reps

Day 2: Chest and back

Chest: dumbbell bench press or floor press — 3 sets of 6–8 reps
Back: dumbbell bent-over rows — 3 sets of 6–8 reps
Chest: dumbbell fly — 3 sets of 8–10 reps
Back: one-arm dumbbell rows — 3 sets of 6–8 reps
Chest: pushups — 3 sets of 10–12 reps
Back/chest: dumbbell pullovers — 3 sets of 10–12 reps

Day 3: Arms and abs

Biceps: alternating biceps curls — 3 sets of 8–10 reps per arm
Triceps: overhead triceps extensions — 3 sets of 8–10 reps
Biceps: seated dumbbell curls — 2 sets of 10–12 reps per arm
Triceps: bench dips — 2 sets of 10–12 reps
Biceps: concentration curls — 3 sets of 10–12 reps
Triceps: dumbbell kickbacks — 3 sets of 8–10 reps per arm
Abs: planks — 3 sets of 30-second holds

This home workout routine includes all the exercises you need to make sizable muscle and strength gains with minimal equipment.

Beginner’s workout routine for men

workout plans for men to build muscle

Although working out at the gym might be scary at first, with the right direction, it can become more accessible and even exhilarating.

As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. However, it's crucial to refrain from overdoing it since this may result in accidents or poor performance.

You will conduct full-body workouts three days a week (on Mondays, Wednesdays, and Fridays) as part of this regimen. This gives you the opportunity to concentrate on form, acclimate to new motions, and take your time recovering.

Day 1: Full body

Legs: barbell back squats — 3 sets of 5 reps
Chest: flat barbell bench press — 3 set of 5 reps
Back: seated cable rows — 3 sets of 6–8 reps
Shoulders: seated dumbbell shoulder press — 3 sets of 6–8 reps
Triceps: cable rope triceps pushdowns — 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: planks — 3 sets of 30-second holds

Day 2: Full body

Back/hamstrings: barbell or trap bar deadlifts — 3 sets of 5 reps
Back: pullups or lat pulldowns — 3 sets of 6–8 reps
Chest: barbell or dumbbell incline press — 3 sets of 6–8 reps
Shoulders: machine shoulder press — 3 sets of 6–8 reps
Biceps: barbell or dumbbell biceps curls — 3 sets of 8–10 reps
Shoulders: reverse machine fly — 3 sets of 10–12 reps
Calves: standing calf raises — 3 sets of 10–12 reps

Day 3: Full body

Legs: leg press — 3 sets of 5 reps
Back: T-bar rows — 3 sets of 6–8 reps
Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
Triceps: dumbbell or machine triceps 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
Abs: decline crunches — 3 sets of 10–12 reps

This 3-day beginner program provides the full-body stimulus you need to gain muscle while allowing adequate recovery between sessions.

Intermediate workout routine for men

It's time to increase your workout intensity to maintain your results after putting in a lot of effort in the gym for many months.You should be able to manage greater weight on the bar and have appropriate workout form at this time.

This intermediate, four-day-a-week program increases repetitions and sets to promote the development of new muscle. You may progressively increase the weight or the number of repetitions or sets when they become too easy.

You can stick to this regimen for a few years till you get to an expert level if you perform it right. Occasionally switching up your workout regimen might help you stay motivated and avoid burnout.

Day 1: Upper body

Chest: flat barbell bench press — 4 sets of 6–8 reps
Back: bent-over barbell rows — 3 sets of 6–8 reps
Shoulders: seated dumbbell press — 3 sets of 8–10 reps
Chest/triceps: dips — 3 sets of 8–10 reps
Back: pullups or lat pulldowns — 3 sets of 8–10 reps
Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps
Biceps: incline dumbbell curls — 3 sets of 10–12 reps

Day 2: Lower body

Legs: barbell 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: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
Calves: calf press on leg press — 4 sets of 12–15 reps
Abs: decline crunches — 4 sets of 12–15 reps

Day 3: Upper body

Shoulders: overhead press — 4 sets of 6–8 reps
Chest: incline dumbbell bench press — 3 sets of 8–10 reps
Back: one-arm cable rows — 3 sets of 10–12 reps
Shoulders: cable lateral raises — 3 sets of 10–12 reps
Rear deltoids/traps: face pulls — 3 sets of 10–12 reps
Traps: dumbbell shrugs — 3 sets of 10–12 reps
Triceps: seated overhead triceps extensions — 3 sets of 10–12 reps
Biceps: machine preacher curls — 3 sets of 12–15 reps

Day 4: Lower body

Back/hamstrings: barbell deadlift — 4 sets of 6 reps
Glutes: barbell hip thrusts — 3 sets of 8-10 reps
Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps
Hamstrings: lying leg curls — 3 sets of 10-12 reps
Calves: seated calf raises — 4 sets of 12–15 reps
Abs: leg raises on Roman chair — 4 sets of 12–15 reps

This 4-day intermediate program adds additional sets and reps, as well as more complex exercises, to jump-start new muscle growth.

Advanced workout routine for men

Advanced gym-goers need to increase both volume (sets and repetitions) and intensity (weight on the bar) in order to continue building muscle. Remember that you should only do this regimen if you have been training regularly for at least two years.

Even while you won't see the same rate of muscle growth as you did when you first started, you may still make great improvement at this point.

You will work out six days a week with one rest day in between with this demanding regimen. It hits every muscle group twice a week in a pull-push-legs cycle, with supersets added for maximal hypertrophy (muscle development).

Pull A

Back/hamstrings: barbell deadlift — 5 sets of 5 reps
Back: pullups or lat pulldowns — 3 sets of 10–12 reps
Back: T-bar rows or seated cable rows — 3 sets of 10–12 reps
Rear deltoids/traps: face pulls — 4 sets of 12–15 reps
Biceps: hammer curls — 4 sets of 10-12 reps supersetted with dumbbell shrugs 4 sets of 10–12 reps
Biceps: standing cable curls — 4 sets of 10–12 reps

Push A

Chest: flat barbell bench press — 5 set 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/shoulders: triceps pushdowns — 4 sets of 10–12 reps supersetted with lateral raises — 4 sets of 10–12 reps
Chest: cable crossovers — 4 sets of 10–12 reps

Legs A

Legs: barbell back squats — 5 sets of 5 reps
Hamstrings: Romanian dumbbell deadlifts — 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: decline crunches — 4 sets of 12–15 reps

Pull B

Back: bent-over barbell rows — 3 sets of 6–8 reps
Back: pull-ups (weighted if needed) — 3 sets of 8–10 reps
Back: one-arm rows — 3 sets of 8–10 reps
Lower back: hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls — 4 sets of 10–12 reps
Traps: barbell shrugs — 4 sets of 10–12 reps
Biceps: standing dumbbell curls — 4 sets of 10–12 reps

Push B

Shoulders: overhead press — 5 sets of 5 reps
Chest: dumbbell bench press (incline or flat) — 3 sets of 8–10 reps
Chest/triceps: dips (weighted if needed) — 4 sets of 10–12 reps
Shoulders: single-arm cable lateral raises — 4 sets of 10–12 reps
Chest: machine fly — 4 sets of 10–12 reps
Triceps: overhead extensions with rope — 4 sets of 10–12 reps

Legs B

Legs: barbell front squats — 5 sets of 5 reps
Hamstrings: glute ham raises — 3 sets of 8–10 reps
Legs: walking dumbbell lunges — 3 sets of 10–12 reps per leg
Quadriceps: seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises — 4 sets of 12–15 reps
Abs: hanging leg raises — 4 sets of 12–15 reps

Tips

It's crucial to take safety measures while beginning a new strength training program to prevent injury or overexertion.First, as mentioned above, you need correctly determine your expertise level and choose the right exercise regimen for you.

Rather of beginning with an advanced program that is too challenging, it is usually preferable to start with one that may be just a little too simple.The aforementioned exercise regimens target different muscle areas with each session to give your body just enough stimulation to see benefits without going overboard.

FAQ'S

What is a good workout schedule to gain muscle?

Monday: Push Focus - Chest and Triceps.
Tuesday: Pull Focus - Back and Biceps.
Wednesday: Leg Day - Hamstrings Focus.
Thursday: Shoulders and Abs.
Friday: Push/Pull Combos.

Which workout is best for muscle gain?

Push-ups for Upper-body Strength.
Pull-ups: Effective for Arm and Back Muscles.
Lunges for Leg and Glute Muscles.
Overhead Press for Shoulder Development.
Barbell Curls for Biceps Strength.

What is the 4 30 10 method workout?

The 4-30-10 Method: What Is It? The "4-30-10" Method is a fitness regimen that includes 10,000 steps a day, 30 grams of protein at each meal, and four strength training sessions each week. Is It Effective To Work Out Split 4-30-10?

How to get 10,000 steps a day?

Take the dog for a walk. If you don't have a dog, volunteer to walk dogs at an animal shelter.
Try music.
Include the family.
Go in person.
Walk while waiting.
Schedule workday walks.