December 6, 2022

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

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.

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Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps Gym Workout Plan

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder Gym Routine for Men

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

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.

intermediate workout routine for men

Day 1: Chest, Shoulders and Triceps

Chest workout

Triceps workout

Shoulders workout

Day 2: Back and Biceps

Back workout

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Biceps workout

Day 3: Legs

Quads, Glutes and Hamstrings workout

Calves workout

Day 4:  Shoulders, chest, and Triceps

Chest workout

Triceps workout

Shoulders workout

Note:

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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

Biceps workout

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.

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advanced workout routine for men

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

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

Day 6: Back and Biceps Workout

Day 7: Legs Workout

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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08/23/2022 09:24 pm GMT

Featured photo credit: Gordon Cowie via unsplash.com