Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

Some example 7-day workout splits for strength sports could be:

Day 1 – Back Squat, Belt Squat, GHD.
Day 2 – Bench Press, Incline Press, Row.
Day 3 – Back Squat, RDL, Hamstring Curl.
Day 4 – Bench Press, Overhead Press, Pull Up.
Day 5 – Deadlift, Belt Squat, GHD.
Day 6 – Bench Press, Row, Pull Up.

Your gym workout routine must be set in sync with your purpose. Whether you plan to shed the extra weight gained during the work-from-home era, or the purpose is to tone your body, it is important that you begin in a planned manner.

The internet is filled with a number of workout plans for men. But 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.

You might be someone who is already hitting the gym several times a week or it might be your first time. Based on this you will have to choose a fitness plan that works best for your body and start exercising right.

One must not put too much load if following a gym routine for the first time. On the other hand, following a workout plan that is less effective than regular gym goes would show no results.

This leaves us with a painful question, how would one determine with which routine to select? Here is how you can select from a beginner routine, an advanced routine, or an intermediate routine.

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.

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

Bottom Line

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.

Besides workout routine for men, I’ve also created another guide for women: 5-Day Workout Routine for Women to Get Strong and Toned

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