Workout Plans

We shall begin with a workout routine that is best suited for people who are new to the fitness domain. So, you may consider this as a beginner-level workout routine for men.

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

· Chest workout – Barbell Bench Press – target 4 sets of 8 reps

· Back workout – Lat-pulldowns – target 4 sets of 10 reps

· Shoulders workout – Seated Dumbbell Press – target 4 sets of 10 reps

· Legs workout – Leg Extensions – target 4 sets of 10 reps

· Biceps workout – Barbell Bicep Curls – target 3 sets of 10 reps

· Triceps workout – Triceps Rope Pushdowns – target 3 sets of 15 reps

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

· Legs workout – Leg Press Machine – target 4 sets of 8 reps

· Triceps workout – Overhead Bar Extensions – target 3 sets of 20 reps

· Biceps workout – EZ Bar Curls – target 4 sets of 10 reps

· Chest workout – Machine Chest Press – target 4 sets of 10 reps

· Back workout – T-Bar Row – target 4 sets of 10 reps

· Shoulders workout – Lateral Raises – target 3 sets of 20 reps

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

· Shoulders workout – EZ Bar Upright Rows – target 3 sets of 15 reps

· Back workout – Close-Grip Pulldowns – target 4 sets of 12 reps

· Chest workout – Cable Fly – target 4 sets of 10 reps

· Legs workout – Lunges – target 3 sets of 10 reps per leg

· Triceps workout – Skullcrushers – target 3 sets of 15 reps

· Biceps workout – Hammer Curls – target 3 sets of 12 reps

Intermediate Workout Routine for Men

If you are already hitting the gym for some time and are well-acquainted with various workout programs for men, then you should follow this intermediate workout routine.

Following this fitness regimen would help you burn fat steadily without putting too much pressure on your body. The five-day split is aimed at helping you gain impressive muscle gain. It is one of the best workout routine for intermediates.

Day 1: Chest, Shoulders and Triceps

Chest workout

· Dumbbell Bench Press – target 3 sets of 10, 10, 8 (by adding weight) reps

· Incline Dumbbell Bench Press – target 3 sets of 10 reps

· Chest Dip – target 3 sets of MAX reps

Triceps workout

· Skullcrushers – target 3 sets of 8-10 Reps

· One Arm Dumbbell Extension – target 3 sets of 10 reps

· Tricep Extension – target 3 sets of 10 reps

Shoulders workout

· Barbell Front Raise – target 4 sets of 12 reps

· Dumbbell Lateral Raise – target 4 sets of 15, 12, 8, 8 (by adding weight) reps

Day 2: Back and Biceps

Back workout

· Wide Grip Pull Up – target 3 sets of MAX reps

· Lat Pull Down – target 3 sets of 10 reps

· Straight Arm Lat Pull Down – target 3 sets of 10 reps

· Machine Reverse Fly – target 3 sets of 10 reps

· Upright Row – target 3 sets of 8 to 10 reps

Biceps workout

· Standing Barbell Curl – target 3 sets of 8 to 10 reps

· Preacher Curl – target 3 sets of 10 reps

· Incline Dumbbell Curl – target 3 sets of 10 reps

Day 3: Legs

Quads, Glutes and Hamstrings workout

· Squat – target 4 sets of 10,10,8,8 reps

· Dumbbell Lunge – target 3 sets of 8 on each leg

· 45 Degree Leg Press – target 3 sets of 12 reps

· Leg Curl – target 3 sets of 15 reps

· Leg Extension – target 3 sets of 15 reps

Calves workout

· Standing Calf Raise – target 5 sets of 10,8,8,8,6 (of heavy)reps

· Seated Calf Raise – target 5 sets of 15 (of light) reps

Day 4: Shoulders, chest, and Triceps

Chest workout

· Barbell Bench Press – target 3 sets of 10, 10, 8 reps

· Dumbbell Flys – target 3 sets of 10 reps

· Cable Crossovers – target 3 sets of 10 reps

Triceps workout

· Close Grip Bench Press – target 4 sets of 10, 10, 8, 6 reps

· Lying Dumbbell Extension – target 3 sets of 10 reps

· Tricep Kickback – target 3 sets of 10 reps

Shoulders workout

· Seated Dumbbell Press – target 4 sets of 10, 10, 8, 8 reps

· One Arm Cable Lateral Raise – target 3 sets of 12 reps

Note:

Every second week you must add superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with a two-second pause. Squeeze at the top of the movement.

Day 5: Back and Biceps

Back workout

· Seated Row – target 4 sets of 10 reps

· Bent Over Barbell Row – target 3 sets of 10 reps

· Bent Over Row – target 3 sets of 12 reps

· Smith Machine Upright Row – target 3 sets of 8-10 reps

Biceps workout

· Cable Curl – target 4 sets of 8-10 reps

· Concentration Curl – target 3 sets of 10 reps

· Reverse Barbell Curl – target 3 sets of 10 reps

Advanced Workout Routine For Men

Evidently, those who are already gym buffs and would like to reach the next level of fitness routine must follow this advanced level workout for men.

This high-intensity regimen is meant for men and not boys. It would include heavy weight-lifting with minimal rests in between sets.

Since this routine is more rigorous, the training is set for 6 days per week. You will get one day’s rest for recovery. The goal of this routine is to gift you with an incredible physique.

Day 1: Chest & Back Workout

· Barbell Bench Press – work 5 rep max today

· Set 1 at 50% – aim for 1 set of 5 reps

· Set 2 at 60% – aim for 1 set of 5 reps

· Set 3 at 70% – aim for 1 set of 5 reps

· Set 4 at 80% – aim for 1 set of 5 reps

· Set 5 at 90% – aim for 1 set of 5 reps

· Set 6 at 100% – aim for 1 set of 5 reps

· Incline Dumbbell Press – aim for 3 sets of 6-8 reps

· Dips – aim for 3 sets of 6-10 reps

· Pullups – aim for 3 sets of 5-8 reps

· Pendlay Rows – aim for 3 sets of 6-10 reps

· Pulldowns – aim for 3 sets of 6-10 reps

Day 2: Legs Workout

· Squats: work 5 rep max on day 2

· Set 1 at 50% – aim for 1 set of 5 reps

· Set 2 at 60% – aim for 1 set of 5 reps

· Set 3 at 70% – aim for 1 set of 5 reps

· Set 4 at 80% – aim for 1 set of 5 reps

· Set 5 at 90% – aim for 1 set of 5 reps

· Set 6 at 100% – aim for 1 set of 5 reps

· Leg Press – aim for 3 sets of 6-10 reps

· Stiff-Legged Deadlift – aim for 5 sets of 5 reps

· Hamstring Curls – aim for 3 sets of 6-8 reps

· Calf-Raise – aim for 5 sets of 10 reps

Day 3: Shoulders and Arms Workout

· Military Press or Dumbbell Press – aim for 3 sets of 6-8

· Lateral Raises – aim for 5 sets of 10 reps

· Barbell Curls – aim for 5 sets of 6-10 reps

· Dumbbell Curls – aim for 3 sets of 6-10 reps

Day 4: Rest

Keep the day for rest and let your muscles regain the strength. It would help you get ready for the next round of training.

Day 5: Chest, Shoulders, and Triceps Workout

· Flat Dumbbell Press – aim for 5 sets of 20-6 (Pyramiding) reps

· Incline Dumbbell Press – aim for 3 sets of 6-10 reps

· Hammer Strength Press – aim for 3 sets of 10 reps

· Cable Flys – aim for 3 sets of 12-15 reps

· Lateral Raises – aim for 5 sets of 15-20 reps

· Reverse-Grip Pull-Downs – aim for 5 sets of 15-20 reps

Day 6: Back and Biceps Workout

· Barbell Rows – aim for 5 sets of 20-8 (Pyramiding) reps

· Barbell Shrugs – aim for 3 sets of 15-20 reps

· Rack Deadlifts – aim for 3 sets of 10-12 reps

· Pullups – aim for 3 sets of 6-10 reps

· Pulldowns – aim for 3 sets of 6-10 reps

Day 7: Legs Workout

· Front Squats – aim for 5 sets of 20-8 (Pyramiding) reps

· Leg Extensions – aim for 5 sets of 10 reps

· Hamstring Curls – aim for 5 sets of 6-10 reps

· Seated Calf Raise – aim for 5 sets of 6-10 reps

· Standing Calf Raise – aim for 3 sets of 8-12 reps

Taking care of your physique is of utmost importance, especially if you are involved in a sedentary job. But even if you are a health aficionado, there is nothing wrong with upping your gym workout routine.

This write-up is aimed at giving you a clear idea of the workout routine for men. By following these workout plans for men, you are set to see visible results.