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Last Updated on March 23, 2021

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.

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

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                                      Shoulders

                                      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.

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                                      Day 5: Back and Bis

                                      Back

                                      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

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                                      Last Updated on March 30, 2021

                                      12 Best At Home Workouts (No Equipment Needed)

                                      12 Best At Home Workouts (No Equipment Needed)

                                      Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

                                      The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

                                      There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

                                      This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

                                      The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

                                      A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

                                      If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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                                      Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

                                      Warm-Up

                                      Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

                                      Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

                                      Dynamic Stretches

                                      Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                                      For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                                      Aim to do 15-20 reps on each side for 1 round.

                                      Upper Body Dynamic Stretches:

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                                      Lower Body Dynamic Stretches:

                                      Strength Workouts

                                      1. Upper-Body Strength Workout (Beginner)

                                      This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                      For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                      2. Abs Strength Workout (Beginner)

                                      This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                      3. Leg Strength Workout (Beginner)

                                      If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                      4. Upper-Body Strength Workout (Advanced)

                                      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                      For exercises 6-7, use two heavy water bottles if you don’t have weights available.

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                                      5. Abs Strength Workout (Advanced)

                                      If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                      With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                      6. Leg Strength Workout (Advanced)

                                      Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                      For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                      7. HIIT Workout (Beginner)

                                      This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                      8. HIIT Workout (Intermediate)

                                      Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                      9. HIIT Workout (Advanced)

                                      If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

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                                      Mobility Workouts

                                      10. Upper Body Mobility Workout

                                      Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                      This workout will help improve flexibility in your upper body.

                                      11. Lower Body Mobility Workout

                                      If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                      This workout will help improve flexibility in your lower body.

                                      12. Spinal Mobility Workout

                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                      Final Thoughts

                                      These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

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                                      Featured photo credit: Scott Broome via unsplash.com

                                      Reference

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