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Last Updated on April 19, 2021

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

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

Now is as good a time as any to focus on getting your body into the best shape possible. Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need.

Finding the right workout routine, however, is tough. In order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list three workout routines for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine, and an advanced routine.

Beginner Full Body Workout Routine for Men

To start, we’ll be taking a look at a beginner workout routine.

This workout is designed to help you get started, though for those new to health and fitness, it will certainly prove challenging.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

  • Chest – Barbell Bench Press – 4 sets of 8 reps

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    • Back – Lat-pulldowns – 4 sets of 10 reps

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      • Shoulders – Seated Dumbbell Press – 4 sets of 10 reps

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        • Legs – Leg Extensions – 4 sets of 10 reps

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          • Biceps – Barbell Bicep Curls – 3 sets of 10 reps

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            • Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps

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              Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

              • Legs – Leg Press Machine – 4 sets of 8 reps

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                • Triceps – Overhead Bar Extensions – 3 sets of 20 reps

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                  • Biceps – EZ Bar Curls – 4 sets of 10 reps

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                    • Chest – Machine Chest Press – 4 sets of 10 reps

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                      • Back – T-Bar Row – 4 sets of 10 reps

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                        • Shoulders – Lateral Raises – 3 sets of 20 reps

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                          Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                          • Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps

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                            • Back – Close-Grip Pulldowns – 4 sets of 12 reps

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                              • Chest – Cable Fly – 4 sets of 10 reps

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                                • Legs – Lunges – 3 sets of 10 reps per leg

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                                  • Triceps – Skullcrushers – 3 sets of 15 reps

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                                    • Biceps – Hammer Curls – 3 sets of 12 reps

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                                      In addition to these workout routines, you can simply follow Lifehack’s Busy Yet Fit Workout Course to do workout at home easily and reach your fitness goal!

                                      Intermediate Workout Routine for Men

                                      This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                                      This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

                                       

                                      Day 1: Chest, Shoulders and Triceps

                                      Chest

                                      Triceps

                                      Shoulders

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                                      Day 2: Back and Biceps

                                      Back

                                      Biceps

                                      Day 3: Legs

                                      Quads, Glutes and Hamstrings

                                      Calves

                                      Day 4:  Shoulders, chest, and Triceps

                                      Chest

                                      Triceps

                                      Shoulders

                                      Note:

                                      Every second week superset bench press and dumbbell flys.
                                      Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                                      Day 5: Back and Bis

                                      Back

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                                      Biceps

                                      Advanced Workout Routine For Men

                                      Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                                      It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                                      Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                                      Day 1: Chest & Back

                                      • Barbell Bench Press – work up to a 5 rep max for the day
                                        • Set 1 at 50% – 1 set of 5 reps
                                        • Set 2 at 60% – 1 set of 5 reps
                                        • Set 3 at 70% – 1 set of 5 reps
                                        • Set 4 at 80% – 1 set of 5 reps
                                        • Set 5 at 90% – 1 set of 5 reps
                                        • Set 6 at 100% – 1 set of 5 reps
                                      • Incline Dumbbell Press – 3 sets of 6-8 reps
                                      • Dips – 3 sets of 6-10 reps
                                      • Pullups – 3 sets of 5-8 reps
                                      • Pendlay Rows – 3 sets of 6-10 reps
                                      • Pulldowns – 3 sets of 6-10 reps

                                      Day 2: Legs

                                      • Squats: work up to a 5 rep max for the day
                                        • Set 1 at 50% – 1 set of 5 reps
                                        • Set 2 at 60% – 1 set of 5 reps
                                        • Set 3 at 70% – 1 set of 5 reps
                                        • Set 4 at 80% – 1 set of 5 reps
                                        • Set 5 at 90% – 1 set of 5 reps
                                        • Set 6 at 100% – 1 set of 5 reps
                                      • Leg Press – 3 sets of 6-10 reps
                                      • Stiff-Legged Deadlift – 5 sets of 5 reps
                                      • Hamstring Curls – 3 sets of 6-8 reps
                                      • Calf-Raise – 5 sets of 10 reps

                                      Day 3: Shoulders & Arms

                                      Day 4: Rest

                                      It’s your rest day. Rest your muscle to prepare for the next round of training.

                                      Day 5: Chest, Shoulders, & Triceps

                                      Day 6: Back & Biceps

                                      Day 7: Legs

                                      Final Thoughts

                                      So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                                      Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                                      Featured photo credit: pixabay via pixabay.com

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                                      Reda Elmardi

                                      Fitness and bodybuilding blogger

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                                      Last Updated on October 4, 2021

                                      5 Best Exercises for Weight Loss at Home

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                                      5 Best Exercises for Weight Loss at Home

                                      With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

                                      Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

                                      Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

                                      We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

                                      • Sleep: 8 hours (parents, if you’re lucky)
                                      • Work: 8 hours (sometimes more)
                                      • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
                                      • Meal Preparation: 1 hour (at a minimum)
                                      • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
                                      • Total: 20 to 22 hours

                                      Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

                                      Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

                                      • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
                                      • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
                                      • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

                                      Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.

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                                      Exercise Selection: It’s Not All About the Burn

                                      No equipment? No problem.

                                      So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

                                      Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

                                      Here’re the 5 best exercises for weight loss at home:

                                      1. Low-Intensity Interval Training (LIIT)

                                      Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

                                      Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

                                      • Quadruped Rocks
                                      • Frog Stretch
                                      • Hip Prying
                                      • Scapula Push-ups
                                      • Hindu push-ups

                                      Below is a 10minute warm-up flow that shows you how to put all of this together:

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                                      2. Yoga

                                      Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

                                      3. Calisthenics

                                      Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

                                      You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

                                      Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

                                      4. Aerobic Exercise

                                      Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

                                      Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

                                      Here’s a 30-minute session of aerobic exercises you can try:

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                                      5. High-Intensity Interval Training (HIIT)

                                      High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

                                      Here’s a HIIT workout that takes little time and is suited for any level:

                                      Chipper 60

                                      Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

                                      If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

                                      What Also Matters: Sleep, Stress, and Stimulants

                                      Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

                                      Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.

                                      Sleep

                                      Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.

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                                      “Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

                                      Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.

                                      Stress

                                      We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.

                                      Stimulants

                                      Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

                                      Work to identify the trigger, observe the response, and then look to adjust.

                                      Final Thoughts

                                      Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

                                      Featured photo credit: Olivia Bauso via unsplash.com

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                                      Reference

                                      [1] PhilMaffetone: Maximum Aerobic Function
                                      [2] SleepFoundation.org: Why is sleep so important to weight loss?

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