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Published on March 27, 2018

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

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

As we are fast-approaching the summer months, 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. You see, 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 3 workout plans 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.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

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

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

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

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

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

    Intermediate workout 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.

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      Day 1: Chest, Shoulders and Triceps

      Chest

      Triceps

      Shoulders

      Day 2: Back and Biceps

      Back

      Biceps

      Day 3: Legs

      Quads, Glutes and Hamstrings

      Calves

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      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

      Biceps

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      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.

        Featured photo credit: pixabay via pixabay.com

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        Reda Elmardi

        Fitness and bodybuilding blogger

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        Last Updated on September 20, 2018

        How to Stay Calm and Cool When You Are Extremely Stressful

        How to Stay Calm and Cool When You Are Extremely Stressful

        Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

        If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

        1. Breathe

        The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

        • Take five deep breaths in and out (your belly should come forward with each inhale).
        • Imagine all that stress leaving your body with each exhale.
        • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

        Feel free to repeat the above steps every few hours at work or home if you need to.

        2. Loosen up

        After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

        Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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        3. Chew slowly

        Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

        Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

        Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

        4. Let go

        Cliche as it sounds, it’s very effective.

        The thing that seems like the end of the world right now?

        It’s not. Promise.

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        Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

        Letting go isn’t easy, so here’s a guide to help you:

        21 Things To Do When You Find It Hard To Let Go

        5. Enjoy the journey

        Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

        Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

        6. Look at the big picture

        The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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        Will this matter to me…

        • Next week?
        • Next month?
        • Next year?
        • In 10 years?

        Hint: No, it won’t.

        I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

        Stop agonizing over things you can’t control because you’re only hurting yourself.

        7. Stop demanding perfection of yourself

        You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

        Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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        8. Practice patience every day

        Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

        • The next time you go to the grocery store, get in the longest line.
        • Instead of going through the drive-thru at your bank, go inside.
        • Take a long walk through a secluded park or trail.

        Final thoughts

        Staying calm in stressful situations is possible, all you need is some daily practice.

        Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

        Featured photo credit: Brooke Cagle via unsplash.com

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