Workout Routine For Beginners

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The Ultimate Guide to Men's Workout Routines

The Ultimate Guide to Men's Workout Routines

A proper strength training program is essential for achieving your best physique. Adding training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress is important whether you're looking to transform your body or simply kick your training up a notch.

Most beginners have only been lifting for a few months, intermediates for at least a year, and advanced trainees for at least two years. Keep in mind that advanced workouts should only be attempted if you have adequate strength training experience.

This article examines a number of high-quality exercise regimens for men of all levels of experience who want to maximize muscle and strength gains while still getting enough sleep.


Men's workout routine at home

Working out at home is a great option when you can't get to the gym or need a change of pace, whether you're a seasoned pro or new to strength training. The at-home workouts listed below require very little equipment. Furthermore, some of the movements can be replaced with bodyweight exercises, which use your own weight as resistance.
These exercises can be cycled to provide several sessions per week for advanced trainees or used as a weeklong beginner routine. If you want to lose weight, you can mix in some cardio between sessions, such as running or cycling.
Flat weight bench and appropriate adjustable dumbbells based on your level of experience are required. If you're just getting started, you might want to go to a specialty store for help choosing the right equipment. Adjustable dumbbells can be purchased online if you know what you're looking for. 60–90 second rest intervals


Legs, shoulders, and abs on day one

  • Legs: 3 sets of 6–8 reps of dumbbell squats
  • Shoulders: 3 sets of 6–8 reps of standing shoulder press
  • Legs: 2 sets of 8–10 reps per leg, dumbbell lunge
  • Shoulders: 2 sets of 8–10 reps of dumbbell upright rows
  • Hamstrings: 2 sets of 6–8 reps of Romanian dumbbell deadlift
  • Shoulders: 3 sets of 8–10 reps of lateral raises
  • Calf raises from a seated position — 4 sets of 10–12 reps
  • 3 sets of 10–12 reps of crunches with legs elevated


Day 2: Back and chest

  • 3 sets of 6–8 reps dumbbell bench press or floor press on the chest
  • Back: 3 sets of 6–8 reps of dumbbell bent-over rows
  • Dumbbell fly — 3 sets of 8–10 reps on the chest
  • 3 sets of 6–8 reps of one-arm dumbbell rows in the back
  • Pushups — 3 sets of 10–12 reps on the chest
  • Dumbbell pullovers (back/chest) — 3 sets of 10–12 reps


Day 3: Abdominals and arms

  • Biceps: 3 sets of 8–10 reps per arm, alternating biceps curls
  • Triceps: 3 sets of 8–10 reps of overhead triceps extensions
  • Biceps: 2 sets of 10–12 reps per arm with seated dumbbell curls
  • Bench dips — 2 sets of 10–12 reps on the triceps
  • Concentration curls for the biceps — 3 sets of 10–12 reps
  • Dumbbell kickbacks — 3 sets of 8–10 reps per arm for the triceps
  • Planks — 3 sets of 30 seconds each


Men's workout routine for beginners

Starting out in the gym can be intimidating, but with the right guidance, it becomes much more manageable — and even enjoyable.

Because almost any exercise promotes muscle and strength gains, you can progress quickly as a beginner. Nonetheless, it's critical to avoid overexertion, which can result in injuries or poor performance. This workout routine requires you to go to the gym three times a week (Monday, Wednesday, and Friday), with full-body sessions on each of those days. This gives you time to adjust to new movements, focus on proper form, and recover. You can increase the number of reps and sets as you progress.

The beginner stage should last as long as you're improving. Some people's results may plateau after 6 months, while others may see results for over a year.

  • Gym with all the necessary equipment is required.
  • Rest periods: main movements: 90–180 seconds, accessories: 60–90 seconds
  • Choose a weight that allows you to complete the prescribed reps while still having about 2 solid reps left in the tank.


Day 1: Full body workout

  • Legs: 3 sets of 5 reps of barbell back squats
  • Bench press with a flat barbell — 3 sets of 5 reps
  • Back: 3 sets of 6–8 reps of seated cable rows
  • Shoulders: 3 sets of 6–8 reps of seated dumbbell shoulder press
  • Triceps: 3 sets of 8–10 reps of cable rope triceps pushdowns
  • Shoulders: 3 sets of 10–12 reps of lateral raises
  • Calf raises from a seated position — 3 sets of 10–12 reps
  • Planks — 3 sets of 30 seconds each


Day 2: Full body workout

  • Back/hamstrings: deadlifts with a barbell or trap bar — 3 sets of 5 reps
  • Pullups or lat pulldowns in the back — 3 sets of 6–8 reps
  • 3 sets of 6–8 reps with a barbell or dumbbell incline press on the chest
  • Shoulders: 3 sets of 6–8 reps on the machine shoulder press
  • Biceps: biceps curls with a barbell or dumbbell — 3 sets of 8–10 reps
  • Shoulders: 3 sets of 10–12 reps of reverse machine fly
  • Calves: 3 sets of 10–12 reps of standing calf raises


Day 3: Full body workout

  • Legs: 3 sets of 5 reps on the leg press
  • T-bar rows (back) — 3 sets of 6–8 reps
  • 3 sets of 6–8 reps with a machine or dumbbell chest fly
  • Shoulders: 3 sets of 6–8 reps of one-arm dumbbell shoulder press
  • Triceps: triceps extensions with a dumbbell or machine — 3 sets of 8–10 reps
  • Shoulders: 3 sets of 10–12 reps of cable or dumbbell front raises
  • Calf raises from a seated position — 3 sets of 10–12 reps
  • 3 sets of 10–12 reps of decline crunches


Men's intermediate workout routine

After months of hard work in the gym, it's time to take your training to the next level to keep your gains coming. You should be able to handle more weight on the bar at this point if you have good exercise technique.

To stimulate new muscle growth, this 4-day-per-week intermediate program increases reps and sets. When they become too easy, gradually increase the weight or the number of reps/sets. You can follow this routine for several years if you do it correctly, until you reach an advanced level. To keep yourself engaged and avoid burnout, it's a good idea to switch up your exercises every now and then.

Keep in mind that muscle growth isn't always accompanied by soreness. You may not be as sore after each workout now that you've had some training experience.

  • Gym with all the necessary equipment is required.
  • Intervals of rest: main movements 90–180 seconds, accessories 60–90 seconds
  • Choose a weight that allows you to complete the prescribed reps while still having about 2 solid reps left in the tank. On the last set, push yourself to your limit to increase the intensity.


Day 1: Arms and shoulders

  • 4 sets of 6–8 reps with a flat barbell bench press on the chest
  • Back: 3 sets of 6–8 reps of bent-over barbell rows
  • Shoulders: 3 sets of 8–10 reps of seated dumbbell press
  • Dips for the chest/triceps — 3 sets of 8–10 reps
  • Pullups or lat pulldowns in the back — 3 sets of 8–10 reps
  • Triceps/chest: 3 sets of 10–12 reps of lying dumbbell triceps extensions
  • Biceps: 3 sets of 10–12 reps of incline dumbbell curls


Day 2: Lower body exercises

  • Legs: 4 sets of 6–8 reps of barbell back squats
  • Legs: 3 sets of 8–10 reps on the leg press
  • Quadriceps: 3 sets of 10-12 reps of seated leg extensions
  • Quadriceps: 3 sets of 10–12 reps of dumbbell or barbell walking lunges (no videos)
  • 4 sets of 12–15 reps on the calf press on the leg press
  • Crunches on the decline — 4 sets of 12–15 reps


3rd day: upper body

  • Shoulders: 4 sets of 6–8 reps of overhead press
  • Bench press with incline dumbbells — 3 sets of 8–10 reps
  • Back: 3 sets of 10–12 reps of one-arm cable rows
  • Shoulders: 3 sets of 10–12 reps of cable lateral raises
  • Face pulls for the rear deltoids/traps — 3 sets of 10–12 reps
  • Dumbbell shrugs — 3 sets of 10–12 reps in the traps
  • Triceps: 3 sets of 10–12 reps of seated overhead triceps extensions
  • 3 sets of 12–15 reps on the machine preacher curls for the biceps


4th day: Lower body

  • Back/hamstrings: deadlift with a barbell — 4 sets of 6 reps
  • Glutes: 3 sets of 8-10 reps of barbell hip thrusts
  • Hamstrings: 3 sets of 10–12 reps of Romanian dumbbell deadlifts
  • Hamstrings: 3 sets of 10-12 reps of lying leg curls
  • Calf raises from a seated position — 4 sets of 12–15 reps
  • Leg raises in a Roman chair (four sets of 12–15 reps)


Men's advanced workout routine

Advanced gym-goers need more volume (sets and reps) and intensity (weight on the bar) to keep gaining muscle. Keep in mind that you should only attempt this routine if you've been consistently training for at least two years.

While muscle gains will not be as rapid as they were when you first started, there is still room for significant improvement at this point.

This punishing workout schedule requires you to go to the gym six days a week, with one day off in between. It follows a pull-push-legs pattern, focusing on each muscle group twice a week and including supersets for maximum hypertrophy (muscle growth).

To ensure continued progress while following this program, you can increase the weight on the bar, as well as the sets and reps, from week to week.

  • Gym with all the necessary equipment is required.
  • Rest periods: main movements: 90–180 seconds, accessories: 60–90 seconds

Choose a weight that allows you to complete the prescribed reps while still having about 2 solid reps left in the tank. Go to failure on the last set to increase the intensity.

Supersets: Perform the first movement's first set immediately followed by the second movement's second set. Rep until all reps and sets have been completed.


Obtain a

  • Back/hamstrings: 5 sets of 5 reps with a barbell deadlift
  • Back: 3 sets of 10–12 reps of pullups or lat pulldowns
  • Back: 3 sets of 10–12 reps of T-bar rows or seated cable rows
  • Face pulls for the rear deltoids/traps — 4 sets of 12–15 reps
  • Hammer curls for the biceps — 4 sets of 10-12 reps Dumbbell shrugs have been superseded. 4 x 10–12 rep sets
  • Biceps: 4 sets of 10–12 reps of standing cable curls


A is pushed.

  • Bench press with a flat barbell — 5 sets of 5 reps
  • Shoulders: 3 sets of 6–8 reps of seated dumbbell press
  • Bench press with incline dumbbells — 3 sets of 10–12 reps
  • Triceps/shoulders: 4 sets of 10–12 reps of triceps pushdowns supersetted with 4 sets of 10–12 reps of lateral raises
  • Chest: 4 sets of 10–12 reps of cable crossovers


A Legs

  • Legs: 5 sets of 5 reps of barbell back squats
  • Hamstrings: 3 sets of 6–8 reps of Romanian dumbbell deadlifts
  • Legs: 3 sets of 8–10 reps on the leg press
  • Hamstrings: 4 sets of 10–12 reps of lying leg curls
  • Calf raises from a seated position — 4 sets of 12–15 reps
  • Crunches on the decline — 4 sets of 12–15 reps


Activate B.

  • Back: 3 sets of 6–8 reps of bent-over barbell rows
  • Pull-ups in the back (weighted if needed) — three sets of eight to ten reps
  • Back: 3 sets of 8–10 reps of one-arm rows
  • Hyperextensions of the lower back — 4 sets of 10–12 reps supersetted with preacher curls on the machine — 4 sets of 10–12 reps
  • 4 sets of 10–12 reps of barbell shrugs
  • Biceps: 4 sets of 10–12 reps of standing dumbbell curls


last one

  • Shoulders: 5 sets of 5 reps of overhead press
  • Bench press with dumbbells (incline or flat) — 3 sets of 8–10 reps
  • Dips in the chest and triceps (weighted if needed) — 4 x 10–12 rep sets
  • Single-arm cable lateral raises for the shoulders — 4 x 10–12 rep sets
  • Machine flyes for the chest — 4 sets of 10–12 reps
  • Triceps: rope overhead extensions — 4 x 10–12 rep sets


B Legs

  • Legs: 5 sets of 5 reps of barbell front squats
  • Glute hamstring raises — 3 sets of 8–10 reps
  • Legs: 3 sets of 10–12 reps per leg with walking dumbbell lunges
  • Quadriceps: 4 sets of 10–12 reps of seated leg extensions, followed by 4 sets of 12–15 reps of standing calf raises.
  • Abs: 4 sets of 12–15 reps of hanging leg raises


Lifters over the age of 40 should take into account the following factors.

Muscle and bone mass deteriorate as you get older. However, by following a resistance training program to stimulate muscle and bone growth, you can counteract this loss.

The exercise routines outlined above are still applicable to people aged 40 and up, though you may want to substitute more joint-friendly exercises if you have any preexisting injuries. Goblet squats, for example, can be substituted for back squats, and triceps pushdowns can be substituted for dips.

It's best to start with the beginner program and work your way up, regardless of your age.

It's also important not to overwork out because the risk of injury increases as you get older. Because your body takes longer to recover, you may need to extend your recovery times to two days between workouts instead of one. While exercise can be difficult for people over 40, sticking to a proper resistance training program can provide endless benefits and keep you in shape.


Remember to eat well.

While working out in the gym stimulates muscle and strength gains, nutrition is critical for recovery and exercise optimization.

As a result, it's critical to make sure your food intake is sufficient to meet the demands of your training. This can be accomplished by ensuring adequate calorie, protein, carbohydrate, and fat intake in accordance with your training intensity and physique goals. You can use a calorie counter to figure out how many calories you need.

It's best to eat more calories than your body requires to maintain itself if you want to gain muscle. To promote muscle gains, a calorie surplus of 10–20 percent over your baseline needs should suffice. Maintaining your baseline or adopting a slight calorie deficit is generally recommended if you're trying to lose body fat instead.

Nutrient timing, or eating at specific times to achieve specific results, may also be important for maximizing muscle gains. Many experts, for example, advise eating a well-balanced meal or snack within 2 hours of working out, ideally both before and after. Consult a registered dietitian if you want to ensure proper dietary intake or create an individualized plan to help you achieve your goals.


Tips

It's critical to take precautions when beginning a new strength training program to avoid becoming injured or overexerting yourself. First, as outlined above, accurately assess your level of experience and choose the appropriate workout program for you.

It's always better to begin with a program that's slightly too easy rather than a program that's far too difficult. The workout routines listed above are broken down into specific muscle groups for each session to ensure that you get results without overworking your body. Furthermore, a proper warmup is essential for avoiding injury because it prepares your muscles and cardiovascular system for the upcoming exercises.

Wear loose-fitting, comfortable clothing that allows you to move freely, as well as sneakers or other appropriate footwear. It's a good idea to have a spotter keep a close eye on the weight while you move it if you're increasing the weight you're lifting or if you're unsure about a movement.

Finally, allowing adequate recovery time between workouts will significantly reduce your risk of injury.


Last Word

Workout routines tailored to your experience level can help you progress toward your muscle and strength goals, whether you're a new or seasoned gym-goer. You may discover that your body responds better to certain movements than others over time, and you can adjust your training accordingly.

No matter your level of experience, a proper exercise regimen and good nutrition habits are the first steps to getting in the best shape of your life. Before beginning any exercise program, consult with a healthcare professional if you have an underlying health condition.


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