Best Workout Plan for Men in 2024 for Healthy Body

Filed in Articles by on February 6, 2024

When achieving your best physique, your gym workout routine and plan must be set out to help you actualize your purpose. Here, you will discover the best workout plans for men because a proper training program is essential when you want to shed the extra weight gained.

Workout Plan for Men

You must begin in a planned manner if you want to get a defined shape of your body.

The internet is filled with several workout plans for men.

However, it’s important to note that the body structure of every person is not the same.

The workout routine for men may be standardized to a certain limit, however, minor tweaks as per your physiology are crucial.

Whether you’re looking to transform your body or 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.

Home Workout Plan for Men

Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace. The at-home workouts below require a limited amount of equipment.

Plus, some movements can be substituted for bodyweight exercises in which you use your body’s weight as resistance.

These exercises can serve as a weeklong beginner routine or be cycled to provide several sessions per week for advanced trainees. If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions.

Workout Plan

Equipment required: Flat weight bench, appropriate adjustable dumbbells based on your level of experience

If you’re just starting, you may want to visit a speciality store to get expert advice on selecting the right equipment. But if you know what you’re looking for, you can purchase adjustable dumbbells online.

Rest intervals: 60–90 seconds

Romanian dumbbell deadlift, from Day 1 workout below

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

Calves: seated calf raises: 4 sets of 10–12 reps

Abs: crunches with legs elevated: 3 sets of 10–12 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: pushup: 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

Beginner Full Body Workout Routine for Men

Beginner Full Body Workout Routine for Men

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.

Equipment required: fully equipped gym

Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.

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

Intermediate Workout Routine for Men

After working hard in the gym for several months, it’s time to step your training up a notch to keep your gains coming. At this point, you should have good exercise techniques and be able to handle more weight on the bar.

This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps/sets.

If you do it correctly, you can follow this routine for several years until you reach an advanced level. It may be helpful to switch up your exercises on occasion to keep yourself engaged and prevent burnout.

Workout Plan

Remember that soreness is not always an indicator of muscle growth. Now that you have some training experience, you may not get sore after every workout.

Equipment required: fully equipped gym

Rest intervals: 90–180 seconds for main movements, 60–90 seconds for accessories

Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank. To increase the intensity, go to your limit on the last set.

Day 1: Upper Body(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

Remember:

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 Plan for Men

Advanced Workout Plan for Men

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 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

Frequently Asked Questions 

Below are frequently asked questions that might have crossed your mind when reading this article. Don’t bother too much, the answers are given below

Q1: Which Exercise is Better Bench Press or Overhead Press?

Ans: The greater the incline of the bench that you lie on, the greater the activation of your shoulder muscles, according to a 2010 paper in The Sport Journal.
 
However, even compared to inclined bench presses, the overhead press is more of a shoulder-dominant exercise because your shoulder muscles raise your arms vertically.

Q2: What’s a Good Leg Workout Routine?

Ans: Barbell Squats (High Bar)

  • Front Squats.
  • Walking Lunge.
  • Bulgarian Split Squats.
  • Deadlift (Barbell)
  • Romanian Deadlift (Barbell)
  • Seated Leg Press.
  • Hip Thrust.

Q3: What is the Best Workout Plan for Men to Gain Muscle Quick?

Ans: Quick Muscle-Building Workouts

  • 8 – 12 reps Barbell squat.
  • 8 – 12 reps Bench press.
  • 8 – 12 reps Barbell bent-over row.
  • 8 – 12 reps Barbell overhead press.
  • 8 – 12 reps Dumbbell curl.
  • 8 – 12 reps Dumbbell overhead extension.

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 devotee, there is nothing wrong with upping your gym workout using this Workout Plan for Men as a guide.

CSN Team.

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