It’s never too late to start with a new men’s workout routine. Every guy on this planet has wished to have that sculpted muscular body at least once in their lifetime. But due to many reasons they probably never had to chance to start working on their body. Well, if you are one of those guys, we are here to give you the motivation you needed all this time. Nothing is impossible. If you want that picture-perfect body of a stallion, you will have it for sure. You just need the right workout routine and the determination to follow it without making any excuse.
Why are different men’s workout routines important?
Men’s workout sessions can comprise of several exercises. You must choose a suitable workout routine for yourself based on your level of expertise. This is very important as trying something that is beyond your potential limit will only lead to injuries. You can’t go for expert-level exercises from your very first day in the gym. You need to gradually scale up the levels after mastering each of them flawlessly. Only then can you achieve your ultimate goal.
Similarly, if someone with a considerable amount of time spent in the gym decides to follow a workout routine designed for beginners, he will only be wasting his time without any benefits. To increase his gains he must go for the workout routines higher than his current level.
Nowadays, there are a lot of mobile applications to help you set up a fitness routine too. Here’s a list of the best workout apps for men that will serve you the purpose.
1. Men’s workout routine for beginners
Let us start with a routine specially made for the ones who are new to fitness and bodybuilding. Our well-designed men’s workout routine for beginners consists of three strength and three cardio days with one rest day. We have provided a routine in a weekly structure with different types of exercises to perform accordingly for your convenience.
Day 1: Full body workout
- Flat dumbbell bench press – 3 sets of 8 reps.
- Lat pulldowns – 2 sets of 8 reps.
- Overhead dumbbell shoulder press – 4 sets of 8 reps.
- Barbell squats – 3 sets of 12 reps.
- Barbell rows – 3 sets of 10 reps.
- Cable flys – 3 sets of 10 reps
- Cable tricep extension – 3 sets of 12 reps.
- Cable bicep curls – 2 sets of 12 reps.
- Rope crunches – 3 sets of 10 reps.
Day 2: Cardio
You don’t have to go to the gym for this. A 20-30 minutes brisk walk anywhere will do too.
Day 3: Full body workout
- Close grip lat pulldowns – 3 sets of 10 reps.
- Incline dumbbell bench press – 4 sets of 10 reps.
- Dumbbell rows – 3 sets of 10 reps
- Leg press – 3 sets of 10 reps.
- Lateral dumbbell raises – 4 sets of 10 reps.
- Barbell shrugs – 3 sets of 10 reps.
- Preacher machine curls – 3 sets of 10 reps.
- Dumbbell tricep extension – 2 sets of 12 reps.
- Plank – 3 sets of 1 minute each.
Day 4: Cardio
Day 5: Full body
- Squats – 4 sets of 8 reps.
- Dumbbell Romanian deadlift – 2 sets of 10 reps.
- Pec dec chest flys – 3 sets of 12 reps
- Leg extensions – 3 sets of 12 reps.
- Leg curls – 2 sets of 12 reps.
- Standing calve raises – 4 sets of 12 reps.
- Rear delts pec dec flys – 4 sets of 12 reps.
- Dumbbell hammer curls – 2 sets of 12 reps.
- Cable rope or straight bar pushdown triceps – 3 sets of 12 reps.
- V crunch – 3 sets of 12 reps.
Day 6: Cardio
Day 7: Rest day
Take rest to restore energy for the next week’s workout session.
2. Intermediate men’s workout routine
This men’s workout routine is designed for the ones who have spent a considerable amount of time following the beginner’s routine. The routine pretty much stays the same with one less cardio day. Besides, the number of sets and reps are also increased to work out your muscles more.
Day 1: Upper body workout
- Flat dumbbell bench press – 4 sets of 8 reps.
- Lat pulldowns – 4 sets of 10 reps.
- Overhead dumbbell shoulder press – 4 sets of 8 reps.
- Barbell squats – 4 sets of 10 reps.
- Barbell rows – 4 sets of 10 reps.
- Cable flys – 4 sets of 12 reps
- Cable tricep extension – 4 sets of 12 reps.
- Cable bicep curls – 4 sets of 12 reps.
- Rope crunches – 4 sets of 10 reps.
Day 2: Full body workout
- Close grip lat pulldowns – 4 sets of 10 reps.
- Incline Dumbbell bench press – 4 sets of 10 reps.
- Dumbbell rows – 4 sets of 10 reps.
- Leg press – 3 sets of 12 reps.
- Lateral dumbbell raises – 4 sets of 10 reps.
- Barbell shrugs – 4 sets of 10 reps.
- Preacher machine curls – 4 sets of 12 reps.
- Dumbbell tricep extension – 4 sets of 12 reps.
- Plank – 4 sets of 1 minute.
Day 3: Full body workout
- Squats – 4 sets of 8 reps.
- Dumbbell Romanian deadlift – 4 sets of 10 reps.
- Pec dec chest flys – 4 sets of 12 reps
- Leg extensions – 2 sets of 12 reps.
- Leg curls – 2 sets of 12 reps.
- Standing calve raises – 2 sets of 12 reps.
- Rear delts pec dec flys – 4 sets of 12 reps.
- Dumbbell hammer curls – 4 sets of 12 reps.
- Cable rope or straight bar pushdown triceps – 4 sets of 12 reps.
Day 4: Cardio
Day 5: Lower body workout
- Squats – 4 sets of 6 reps.
- Stiff-Legged Deadlifts – 4 sets of 6 reps.
- Leg Curls – 4 sets of 12 reps.
- Leg Press – 4 sets of 12 reps.
- Glute Bridge – 4 sets of 8 reps.
- Standing Calf Raise – 4 sets of 15 reps.
- Plank – 4 sets of 40-60 seconds each.
- Cable Side Crunch – 4 sets of 15-20 reps.
Day 6: Cardio
Day 7: Rest day
3. Advanced level men’s workout routine
This routine is for the experts you have trained for over two years or more in the gym. This men’s routine is not at all recommended for beginners or intermediate ones. It is an intense routine with three back to back days of intense pull, push, and leg exercises with one rest day in between.
Day 1: Pull day
- Barbell deadlift — 5 sets of 5 reps
- Lat pulldowns — 3 sets of 10–12 reps
- T-bar rows or seated cable rows — 3 sets of 10–12 reps
- Face pulls — 4 sets of 12–15 reps
- Hammer curls— 4 sets of 10-12 reps supersetted with dumbbell shrugs 4 sets of 10–12 reps
- Standing cable curls — 4 sets of 10–12 reps
Day 2: Push day
- Flat barbell bench press — 5 sets of 5 reps
- Seated dumbbell press — 3 sets of 6–8 reps
- Inclined dumbbell bench press— 3 sets of 10–12 reps
- Tricep pushdowns — 4 sets of 10–12 reps supersetted with lateral raises — 4 sets of 10–12 reps
- Cable crossovers — 4 sets of 10–12 reps
Day 3: Leg day
- Barbell back squats — 5 sets of 5 reps
- Romanian dumbbell deadlifts — 3 sets of 6–8 reps
- Leg press — 3 sets of 8–10 reps
- Lying leg curls — 4 sets of 10–12 reps
- Seated calf raises — 4 sets of 12–15 reps
- Decline crunches — 4 sets of 12–15 reps
Day 4: Rest day
Day 5: Pull day
- Bent over barbell rows — 3 sets of 6–8 reps
- Pull-ups (weighted if needed) — 3 sets of 8–10 reps
- One-arm rows— 3 sets of 8–10 reps
- Hyperextensions — 4 sets of 10–12 reps supersetted with machine preacher curls — 4 sets of 10–12 reps
- Barbell shrugs — 4 sets of 10–12 reps
- Standing dumbbell curls — 4 sets of 10–12 reps
Day 6: Push day
- Overhead press — 5 sets of 5 reps
- Dumbbell bench press (incline or flat) — 3 sets of 8–10 reps
- Dips (weighted if needed) — 4 sets of 10–12 reps
- Single arm cable lateral raises — 4 sets of 10–12 reps
- Machine fly — 4 sets of 10–12 reps
- Overhead extensions with rope — 4 sets of 10–12 reps
Day 7: Legs day
- Barbell front squats — 5 sets of 5 reps
- Glute ham raises — 3 sets of 8–10 reps
- Walking dumbbell lunges — 3 sets of 10–12 reps per leg
- Seated leg extensions — 4 sets of 10–12 reps supersetted with standing calf raises — 4 sets of 12–15 reps
- Hanging leg raises — 4 sets of 12–15 reps
Things to note before following these men’s workout routines
- You must know your capacity and choose the weights involved in the workouts wisely. Go for the weights that would be challenging but not too heavy for you to lift.
- Make sure to maintain intervals between exercises. Take intervals of half a minute for low-intensity exercises and a minute or more for high-intensity ones.
- Everyone has their own pace. It’s okay to take time to scale up the levels. Don’t rush as that would only lead to injuries.
- Keep your head straight. Once you’ve started going to the gym, never look back. Don’t let laziness drag you down.
We must know our limits, here’s an article about how hard you should push yourself when exercising.
A man with determination can move mountains. Building your body is totally up to you. You can have the muscular physique you’ve always wanted too. You can be your superman too.
We hope this article was helpful to you. If you think we have missed out on anything, please let us know down in the comments below.