Here in this article we will provide advanced information about the ultimate workout routines for men and its best mens workout plan. Your exercise programme at the gym needs to be coordinated with your goal. It’s crucial to start out with a strategy, whether your goal is to tone your body or lose the additional weight you’ve accumulated since the work-from-home era. There are numerous fitness routines for men on the internet. However, it’s crucial to remember that no two people have the same body type. Men’s training routines can be standardized to a point, but it’s important to make small adjustments based on your physiology. Here people also can choose weight training.
You might already frequent the gym on a regular basis or this might be your first visit. You must make a fitness plan based on this and begin performing the recommended exercises. If one is starting a new workout regimen, they shouldn’t place too much pressure on themselves. However, following an exercise regimen that is ineffective compared to regular gym visits will provide no improvements.
This begs the agonising question: how would one choose which routine to use? Here’s how you choose between an intermediate routine, an advanced routine, or a novice routine.
Beginner Full Body Workout Routine for Men
We’ll start with an exercise that is most appropriate for those who are brand-new to the fitness industry. Therefore, you may classify this as a beginner-level workout 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
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Intermediate Workout Routine for Men
If you’ve been working out at the gym for a while and are familiar with the different workout plans available for guys, you should stick to this intermediate workout plan. You could burn fat steadily and without placing too much stress on your body if you followed this exercise plan.
The five-day split is intended to assist you in gaining significant muscle mass. One of the finest workout plans for intermediates is this one. One of the best the ultimate workout routines for men.
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
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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: Timing the reps extremely slowly with a two-second break. At the peak of the action, squeeze.
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
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Advanced Workout Routine For Men
Evidently, this high level workout for guys must be followed by people who are already gym enthusiasts and want to increase their fitness regimen.
This intense workout is intended for guys, not for boys. It would include lifting a lot of weights quickly between sets. People find it the ultimate workout routines for men.
The exercise is scheduled for six days a week because this regimen is more demanding. You’ll have a day off to recover. This exercise programme aims to give you a fantastic physique. These are details about the ultimate workout routines for men.
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
Bottom Line
Maintaining your physical health is crucial, especially if you have a sedentary job. However, there is nothing wrong with increasing your gym training regimen even if you are a health enthusiast.
This article aims to provide you a thorough understanding of the fitness regimen for males.
You can expect to notice results by sticking to these fitness regimens for men. Along with a fitness schedule for males, I also wrote a guide for women: Women’s 5-Day Workout Plan to Build Strength and Tone. This was all about the ultimate workout routines for men hope you like it.
