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Now it’s time to focus on getting your body back in shape. Whether you want to develop muscles or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start weight training, here’s the proof.)
However, as for a morning and evening routine, finding the right training routine is difficult. You see, to progress, you have to find a training that you like and that is feasible according to your abilities.
In this article, I will list 3 workout routine for men to develop their muscles (chest, calves, back, legs, shoulders, triceps and biceps workout). Each training routine is adapted to people of different abilities: a beginner’s routine, an intermediate routine and an advanced routine.
David Laid, one of my favorite Fitness Influencer
Why an extra men’s workout routine on the Internet?
I wanted to share with you my own experience based on my knowledge. I would like to point out that I am not a top-level athlete, that I have learned a lot on my own, and that I do not take any illegal substances or gain muscle more quickly.
If there was a specific rule to follow that would already be known, I invite you to read several different articles and especially to listen to your body to adapt each routine to your own morphology and metabolism.
Anyway, here are my workout routines and one last thing, stay motivated to gain muscles and have a flat stomach !
Complete workout routine for beginners
As it is necessary to go step by step, I will introduce you to a first routine for beginners.
This training is quite easy to follow, but if you start from scratch, I invite you to go gradually so as not to lose your motivation and especially not to hurt yourself.
Day 1: Chest, Back, Shoulders, Legs, Biceps and Triceps
- Chest : Barbell Bench Press – 4 sets of 8 reps
- Back : Lat-pulldowns – 4 sets of 10 reps
- Shoulders : Seated Dumbbell Press – 4 sets of 10 reps
- Legs : Leg Extensions – 4 sets of 10 reps
- Biceps : Barbell Bbicep Curls – 4 sets of 10 reps
- Triceps : Triceps Rope Pushdowns – 4 sets of 15 reps
Day 2: Legs, Triceps, Biceps, Chest, Back and Shoulder
- Legs : Leg Press Machine – 4 sets of 8 reps
- Triceps : Overhead Bar Extensions – 3 sets of 20 reps
- Biceps : EZ Bar Curls – 4 sets of 10 reps
- Chest : Machine Chest Press – 4 sets of 10 reps
- Back : T-Bar Row – 4 sets of 10 reps
- Shoulders : Lateral Raises – 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps and Biceps
- Shoulders : EZ Bar Upright Rows – 3 sets of 15 reps
- Back : Close-Grip Pulldowns – 4 sets of 12 reps
- Chest : Cable Fly – 4 sets of 10 reps
- Legs : Lunges – 3 sets of 10 reps per leg
- Triceps : Skullcrushers – 3 sets of 15 reps
- Biceps : Hammer Curls – 3 sets of 12 reps
Intermediate workout routine for men
This workout is for those who are already used to sports halls and want to continue to develop their bodies.
Gentlemen, this training routine will help you burn off your rebellious fat and build your muscles. Here is the program on 5 days of the week, with 2 days of rest.
Day 1: Chest, Shoulders and Triceps
- Dumbbell Bench Press : 3 sets of 10, 10, 8 (adding weight) reps
- Incline Dumbbell Bench Press : 3 sets of 10 reps
- Chest Dip : 3 sets of maximum repetitions, until failure
Triceps workout
- Skullcrushers : 3 sets of 8 to 10 Reps
- One Arm Dumbbell Extension : 3 sets of 10 reps
- Tricep Extension : 3 sets of 10 reps
Shoulders workout
- Barbell Front Raise : 4 sets of 12 reps
- Dumbbell Lateral Raise : 4 sets of 15, 12, 8, 8 (adding weight) repetitions
Day 2: Back and Biceps
Back
- Wide Grip Pull Up : 3 sets of maximum repetitions, until failure
- Lat Pull Down : 3 sets of 10 reps
- Straight Arm Lat Pull Down : 3 sets of 10 reps
- Machine Reverse Fly : 3 sets of 10 reps
- Upright Row : 3 sets of 8-10 reps
Biceps
- Standing Barbell Curl : 3 sets of 8 to 10 reps
- Preacher Curl : 3 sets of 10 reps
- Incline Dumbbell Curl : 3 sets of 10 reps
Day 3: Legs
Quads, Glutes and Hamstrings
- Squat : 4 sets of 10,10,8,8 reps
- Dumbbell Lunge : 3 sets of 8 on each leg
- Leg Press : 3 sets of 12 repetitions
- Leg Curl : 3 sets of 15 repetitions
- Leg Extension : 3 sets of 15 repetition
Calves
- Standing Calf Raise : 5 sets of 10,8,8,8,6 (heavy) repetition, sometimes I go until failure
- Seated Calf Raise : 5 sets of 15 repetition
Day 4: Shoulders, chest, and Triceps
Chest
- Barbell Bench Press : 3 sets of 10, 10, 8 repetitions
- Dumbbell Flys ; 3 sets of 10 repetitions
- Cable Crossovers ; 3 sets of 10 repetitions
Triceps
- Close Grip Bench Press : 4 sets of 10, 10, 8, 6 repetitions
- Lying Dumbbell Extension : 3 sets of 10 repetitions
- Tricep Kickback : 3 sets of 10 repetitions
Shoulders
- Seated Dumbbell Press : 4 sets of 10, 10, 8, 8 repetitions
- One Arm Cable Lateral Raise : 3 sets of 12 repetitions
Day 5: Back and Bis
Back
- Seated Row : 4 sets of 10 repetitions
- Bent Over Barbell Row : 3 sets of 10 repetitions
- Bent Over Row : 4 sets of 12 repetitions
- Smith Machine Upright Row : 3 sets of 8 to 10 repetitions
Biceps
- Cable Curl : 4 sets of 8 to 10 repetitions
- Concentration Curl : 3 sets of 10 repetitions
- Reverse Barbell Curl : 3 sets of 10 repetitions
Advanced workout routine for men
Are you very motivated and already used to going to the gym? Here’s a routine for those who are not afraid of anything!
Here we will use very heavy weights and push our limits until we fail. This program is spread over 6 days, with only one day off per week. You will have to be serious and above all sleep at least 8 hours a night to optimize your muscle recovery.
Day 1: Chest & Back
Barbell Bench Press – 6 sets of 6/6/5/5/4/3
- Set 1 : 6 reps using 40% of your maximum weight
- Set 2 : 6 reps using 50% of your maximum weight
- Set 3 : 5 reps using 60% of your maximum weight
- Set 4 : 5 reps using 70% of your maximum weight
- Set 5 : 4 reps using 80% of your maximum weight
- Set 6 : 3 reps using 90% of your maximum weight
Check out how to calculate your maximum one rep max here.
- Incline Dumbbell Press : 3 sets of 6/4/4
- Dips : 3 sets of 10/8/6
- Pullups : 3 sets of 8/6/4
- Pendlay Rows : 3 sets of 10/8/6
- Pulldowns : 3 sets of 10/8/6
Day 2: Legs
Weighted Squats : 5 sets of 8/6/6/5/5/4
- Set 1 : 8 reps using 40% of your maximum weight
- Set 2 : 6 reps using 50% of your maximum weight
- Set 3 : 6 reps using 60% of your maximum weight
- Set 4 : 5 reps using 70% of your maximum weight
- Set 5 : 5 reps using 80% of your maximum weight
- Set 6 : 4 reps using 90% of your maximum weight
Then…
- Leg Press : 3 sets of 10/8/6
- Stiff-Legged Deadlift : 4 sets of 10/8/6/6
- Hamstring Curls : 3 sets of 6/5/5
- Calf Raises : 5 sets of 8/8/6/6/4
Day 3: Shoulders & Arms
- Dumbbell Press : 3 sets of 8/6/6
- Lateral Raises : 5 sets of 10/8/8/6/6
- Barbell Curls : 5 sets of 10/8/8/6/6
- Dumbbell Curls : 3 sets of 10/8/8
Day 4: Rest
It’s your rest day ! Take time to stretch and get may be a massage ?
Day 5: Chest, Shoulders, & Triceps
- Flat Dumbbell Press : 4 sets of 12/10/8/8
- Hammer Strength Press : 3 sets of 10/8/6
- Cable Flys : 3 sets of 12/10/8
- Lateral Raises : 4 sets of 12/10/10/8
Day 6: Back & Biceps
- Barbell Shrugs : 3 sets of 12/10/8
- Rack Deadlifts : 3 sets of 8/6/6
- Pullups : 3 sets of 10/8/8
- Pulldowns : 3 sets of 10/8/8
Day 7: Legs
- Front Squats : 4 sets of 10/10/8/8
- Leg Extensions : 4 sets of 10/10/8/8
- Hamstring Curls : 3 sets of 10/8/8
- Seated Calf Raises : 4 sets of 10/10/8/8
- Standing Calf Raises : 3 sets of 10/8/8
Do not forget to stretch after each workout, this is very important. I hope this article will help you achieve your goals! Feel free to send me your photos by email or on Instagram so that you can publish them on the blog!
