Facebooktwittergoogle_plusredditpinterestlinkedinmail

 Muscle-Building Workout Routines For Men

There are many different types of muscle-building gym routines for men. Outlined below are some beginner, intermediate, and advanced ideas. Following these ideas, there are a few suggestions as to some bodyweight exercises that can easily be completed at home.

Beginner Full Body Routine

This workout will be composed of three different workouts spread across three days. You will complete a full body workout each day. Please try to allow for at least one day of rest between exercise days.

Day 1: Full Body

  1. Barbell Bench – 4×8
  2. Lat Pulldowns – 4×10
  3. Seated DB Press – 4×10
  4. Machine Leg Extensions – 4×10
  5. Barbell Curls – 3×10
  6. Rope Pressdowns – 3×15

Day 2: Full Body

  1. Leg Press – 4×8
  2. Overhead Tricep Extensions – 3×20
  3. EZ Bar Curls 4×10
  4. Machine Bench Press – 4×10
  5. T-Bar Row – 4×10
  6. Lateral Raises – 3×20

Day 3: Full Body

  1. Upright Rows – 3×15
  2. Close Pulldowns – 4×12
  3. Cable Fly – 4×10
  4. Lunges – 3×10 each leg
  5. Nosebreakers – 3×15
  6. Hammer Curls – 3×12

Intermediate Full Body Routine

This is a slightly more difficult workout routine than the beginner workout. It is a five-day split, so you will need to find time to get in the weight room for five days instead of three.

Day 1:

  1. DB Bench 3×10, 10, 8
  2. Incline DB Bench 3×10
  3. Dips 3xMax Reps
  4. Nosebreakers 3×10
  5. 1-arm DB Extensions 3×10
  6. Tricep Extensions 3×10
  7. Barbell Front Raise 4×12
  8. DB Lateral Raise 4×15, 12, 8, 8

Day 2:

  1. Wide Pull-up 3xMax Reps
  2. Lat Pulldown 3×10
  3. Straight Lat Pulldown 3×10
  4. Reverse Fly 3×10
  5. Upright Row 3×10
  6. Barbell Curl 3×10
  7. Preacher Curl 3×10
  8. Incline DB Curl 3×10

Day 3:

  1. Squats 10-10-8-8
  2. Lunges 3×8 each leg
  3. Leg Press 3×12
  4. Leg Curl 3×15
  5. Leg Extension 3×15
  6. Standing Calf Raise 10-8-8-8-6
  7. Seated Calf Raise 5×15

Day 4:

  1. Barbell Bench 10-10-8
  2. DB Fly 3×10
  3. Cable Crossover 3×10
  4. Close Bench 10-10-8-6
  5. Lying DB Extension 3×10
  6. Kickbacks 3×10
  7. Seated DB Press 10-10-8-8
  8. 1-arm Cable Lat Raise 3×12

Day 5:

  1. Seated Row 4×10
  2. Bent Over Row 3×12
  3. Barbell Row 3×10
  4. Upright Row 3×10
  5. Cable Curl 4×8
  6. Concentration Curl 3×10
  7. Reverse Curl 3×10

Advanced Workout Routine

The advanced workout routine calls for a 6-day split. This also means that you will really only have one day a week that you can rest, so be sure that you use it correctly.

Day 1:

  1. Barbell Bench
  • @ 50% 1×5
  • @ 60% 1×5
  • @ 70% 1×5
  • @ 80% 1×5
  • @ 90% 1×5
  • @ 100% 1×5
  1. Incline DB Bench 3×8
  2. Dips 3×10
  3. Pull Ups 3×8
  4. Pendlay Row 3×10
  5. Pulldowns 3×10

Day 2:

  1. Squats
  • @ 50% 1×5
  • @ 60% 1×5
  • @ 70% 1×5
  • @ 80% 1×5
  • @ 90% 1×5
  • @ 100% 1×5
  1. Leg Press 3×10
  2. Straight Leg Deadlift 5×5
  3. Hamstring Curls 3×8
  4. Calf Raises 5×10

Day 3:

  1. Military Press 3×8
  2. Lateral Raises 5×10
  3. BB Curls 5×10
  4. DB Curls 3×10

Day 4: REST DAY

Day 5:

  1. DB Bench 5×20-6 Pyramid Down
  2. Incline DB Bench 3×10
  3. Hammer Strength Bench 3×10
  4. Flys 3×15
  5. Lateral Raises 5×20
  6. Reverse Pulldowns 5×20

Day 6:

  1. BB Rows 5×20-8 Pyramid Down
  2. Shrugs 3×20
  3. Rack Pull Deadlifts 3×12
  4. Pull Ups 3×10
  5. Pulldowns 3×10

Day 7:

  1. Front Squat 5×20-8 Pyramid Down
  2. Leg Extension 5×10
  3. Hamstring Curl 5×10
  4. Seated Calf Raise 5×10
  5. Standing Calf Raise 3×12

Pushup

This is one of the best exercises that can be done for the upper body. The best part is that there is no need for any equipment in order to successfully use this exercise. Start by lying on your stomach with your hands on the ground, shoulder-width apart. Also, be on your toes. Keep your body in a perfectly straight line, parallel to the ground. Extend your arms all the way out. Return down to the bottom, and then press back up.

Burpees

This is a great exercise to help burn fat. It can also seriously help increase cardiovascular efficiency. Start by standing straight up, with your feet shoulder-width apart. Squat down, and place your hands on the ground as if you are doing a pushup. Kick your feet straight back, so that you are in a pushup position. Complete a pushup. Bring your knees back into your chest. Explode straight up into a squat jump. Return to your starting point.

Bulgarian Split Squat

This is another great leg exercise. Place one foot, laces down, on a bench or a chair. Take your floor leg out so that when you squat, your knee doesn’t go beyond your toes. Lower yourself until your bench leg almost touches the ground. Return to your starting place.

Facebooktwittergoogle_plusredditpinterestlinkedinmail

About Author

No Comment

Leave A Comment

Please enter your name. Please enter an valid email address. Please enter a message.