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

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. (No! It’s never too late to start bodybuilding, here’s the proof.)

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.

        • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
        • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
        • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

        Featured photo credit: pixabay via pixabay.com

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        Reda Elmardi

        Fitness and bodybuilding blogger

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        Last Updated on January 3, 2020

        The 10 Essential Habits of Positive People

        The 10 Essential Habits of Positive People

        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

        1. Positive people don’t confuse quitting with letting go.

        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

         I will grant myself the ability to trust the healthy people in my life … 

        To set limits with, or let go of, the negative ones … 

        And to have the wisdom to know the DIFFERENCE!

         2.  Positive people don’t just have a good day – they make a good day.

        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

        3. For the positive person, the past stays in the past.

        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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        4. Show me a positive person and I can show you a grateful person.

        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

        6. Positive people do not let their fears interfere with their lives!

        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

        7. Positive people smile a lot!

        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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        8. People who are positive are great communicators.

        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

        Featured photo credit: Janaína Castelo Branco via flickr.com

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