Now we’re fast approaching a new year it 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)
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.
Whatever your reason for getting fit (or fitter), it’s worth it. Maybe you do it for the buzz, maybe the health benefits. A slimmer waistline probably wouldn’t hurt, either. In any case, the first step is usually the hardest (unless, of course, you’re doing burpees).
We can’t help you with the motivation but we can with the workout plans. Below you’ll find a workout plan for all the guys out there to get fit for the next year 2021.
Workout Plans By Goal
Burn Fat
Let’s be honest, losing fat is one of the strongest motivators nudging us to the squat rack, but it’s not all about aesthetics. Getting slimmer can improve your energy levels and your sleep, as well as how you feel in front of a mirror. If you want get rid of man boobs, a beer belly or any other unwanted blubber, here’s how.
Build Strength
Of all the reasons to set foot in a gym or pick up a dumbbell, increasing strength is undoubtably the most beneficial. From lifting heavy to accessory muscle work, these are all the steps you’ll need to go through to build strength.
Get A Six-Pack
It’s the single most visible marker that you’re a man who works out: when your body fat is low enough to see the abs underneath and the muscles themselves look like they could handle a deadlift or eight. Whether you’re interested for the core strength or a shot at an underwear campaign, this plan gives you everything you need, from the moves to the diet plan.
Increase Your Stamina
Whether you’re training for a marathon or looking to improve your overall fitness, now’s the time to up the pace. With the help of two of the best trainers in the game, this is your ultimate guide to increasing stamina and endurance without injury. Get ready to set a new personal best.
Gain Weight
Unlike losing it, gaining weight is easy. But how do you do it in a healthy way that adds muscle and without the extra fat? With some smart planning, a few lifestyle changes and a solid workout plan to hand, there are steps you can take to fastback your gains.
Lose Weight
When it comes to torching calories, it’s important to know which exercises give you the most bang for your buck, and which are damp squibs. These are the certified fire-starters – the best exercises to help you lose weight.
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
- Chest – Barbell Bench Press – 4 sets of 8 reps
- Back – Lat-pulldowns – 4 sets of 10 reps
- Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
- Legs – Leg Extensions – 4 sets of 10 reps
- Biceps – Barbell Bbicep Curls – 3 sets of 10 reps
- Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps
Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
- Legs – Leg Press Machine – 4 sets of 8 reps
- Triceps – Overhead Bar Extensions – 3 sets of 20 reps
- Biceps – EZ Bar Curls – 4 sets of 10 reps
- Chest – Machine Chest Press – 4 sets of 10 reps
- Back – T-Bar Row – 4 sets of 10 reps
- Shoulders – Lateral Raises – 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
- Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
- Back – Close-Grip Pulldowns – 4 sets of 12 reps
- Chest – Cable Fly – 4 sets of 10 reps
- Legs – Lunges – 3 sets of 10 reps per leg
- Triceps – Skullcrushers – 3 sets of 15 reps
- Biceps – Hammer Curls – 3 sets of 12 reps
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.
Day 1: Chest, Shoulders and Triceps
Chest
- Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
- Incline Dumbbell Bench Press – 3 sets of 10 reps
- Chest Dip – 3 sets of MAX reps
Triceps
- Skullcrushers – 3 sets of 8-10 Reps
- One Arm Dumbbell Extension – 3 sets of 10 reps
- Tricep Extension – 3 sets of 10 reps
Shoulders
- Barbell Front Raise – 4 sets of 12 reps
- Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps
Day 2: Back and Biceps
Back
- Wide Grip Pull Up 3 sets of MAX reps
- Lat Pull Down – 3 sets of 10 reps
- Straight Arm Lat Pull Down – 3 sets of 10 reps
- Machine Reverse Fly – 3 sets of 10 reps
- Upright Row – 3 sets of 8-10 reps
Biceps
- Standing Barbell Curl – 3 sets of 8-10 reps
- Preacher Curl – 3 sets of 10 reps
- Incline Dumbbell Curl – 3 sets of 10 reps
Day 3: Legs
Quads, Glutes and Hamstrings
- Squat – 4 sets of 10,10,8,8 reps
- Dumbbell Lunge – 3 sets of 8 on each leg
- 45 Degree Leg Press – 3 sets of 12 reps
- Leg Curl – 3 sets of 15 reps
- Leg Extension – 3 sets of 15 reps
Calves
- Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
- Seated Calf Raise – 5 sets of 15 (light) reps
Day 4: Shoulders, chest, and Triceps
Chest
- Barbell Bench Press – 3 sets of 10, 10, 8 reps
- Dumbbell Flys – 3 sets of 10 reps
- Cable Crossovers – 3 sets of 10 reps
Triceps
- Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
- Lying Dumbbell Extension – 3 sets of 10 reps
- Tricep Kickback – 3 sets of 10 reps
Shoulders
- Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
- One Arm Cable Lateral Raise – 3 sets of 12 reps
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
- Seated Row – 4 sets of 10 reps
- Bent Over Barbell Row – 3 sets of 10 reps
- Bent Over Row – 3 sets of 12 reps
- Smith Machine Upright Row – 3 sets of 8-10 reps
Biceps
- Cable Curl – 4 sets of 8-10 reps
- Concentration Curl – 3 sets of 10 reps
- Reverse Barbell Curl – 3 sets of 10 reps
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
- Military Press or Dumbbell Press – 3 sets of 6-8
- Lateral Raises – 5 sets of 10 reps
- Barbell Curls – 5 sets of 6-10 reps
- Dumbbell Curls – 3 sets of 6-10 reps
Day 4: Rest
It’s your rest day. Rest your muscle to prepare for the next round of training.
Day 5: Chest, Shoulders, & Triceps
- Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
- Incline Dumbbell Press – 3 sets of 6-10 reps
- Hammer Strength Press – 3 sets of 10 reps
- Cable Flys – 3 sets of 12-15 reps
- Lateral Raises – 5 sets of 15-20 reps
- Reverse-Grip Pull-Downs – 5 sets of 15-20 reps
Day 6: Back & Biceps
- Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
- Barbell Shrugs – 3 sets of 15-20 reps
- Rack Deadlifts – 3 sets of 10-12 reps
- Pullups – 3 sets of 6-10 reps
- Pulldowns – 3 sets of 6-10 reps
Day 7: Legs
- Front Squats – 5 sets of 20-8 (Pyramiding) reps
- Leg Extensions – 5 sets of 10 reps
- Hamstring Curls – 5 sets of 6-10 reps
- Seated Calf Raise – 5 sets of 6-10 reps
- Standing Calf Raise – 3 sets of 8-12 reps
17-year old wanting to gain weight and build muscle, but has no gym experience and knows little about sports nutrition, including supplementation.
Training Plan
What to be mindful of: “At this age, it can be difficult to gain a significant amount of lean muscle, because your metabolism is typically going at such a high rate,” Seedman says. The main thing you have to be cautious of, and this is common among high school students, is overtraining. You’re young, have loads of energy, and see bodybuilders doing massive routines on social media, so it’s easy to start doing too much volume and intensity. When this happens, though, you tear your muscles down more than your body is able to recover and regenerate from, making it difficult to grow.
Expert training tips: “This is when your nervous system and body are most pliable in terms of learning movements, so it’s probably the most important stage there is to learn appropriate and correct mechanics and form,” Seedman explains. Because of this, you might want to hire a trainer or strength coach for a few sessions to learn strict form. “You want to groove the right neural blueprint into your central nervous system since this will affect your training for the rest of your life,” he says.
Best type of workout(s): Perform full-body routines 2-3 times a week; or, do an upper- and lower-body split at most 2 times a week for 4 total workouts. Keep the workouts to an hour.
Optimal exercises: You want to do big, compound movements. “Focus on squatting, upper-body pulling exercises (pullups and rows), and upper-body pushing exercises (chest press and overhead press),” Seedman suggests. You don’t need too many isolation movements. It can be counterproductive, because you’re burning a bunch of calories without stimulating a lot of added muscle growth, he explains.
25-year-old who used to play competitive sports in college, but has become overweight over the last few years—has some experience with working out and nutrition
Training Plan
What to be mindful of: “Oftentimes, guys try to commit to a 5 or 6, even a 7-day routine, and it’s unrealistic, so they set themselves up for failure,” Seedman says. Don’t assume you can jump back into your college regimen, because if you only get 3-4 days in and miss your goal, you’ll feel like a failure. And you know the downward spiral that can stem from this feeling. Choose a routine, at first, that has you working out 3 days a week, then fit in other workouts when possible (whether it’s cardio or working smaller muscle groups), Seedman suggests.Expert tip: Your focus has to be on nutrition and consistency of training, Seedman says. “You have a decent foundation just from having done sports and trained in the past, so stick to a practical and realistic routine.”
Best type of workout(s): “Combine everything in one day: Do 3 days a week of strength training for about 45-60 minutes, followed by 20 (at most 30) minutes of cardio on 2, potentially 3, of those days,” Seedman suggests. High-intensity cardio twice a week is plenty, especially if you haven’t been doing much over the years. You don’t want to overreach and build up unnecessary fatigue; it’ll mess with your ability to recover. Once a week or more, do low-intensity steady-state cardio. Go to the gym, track, or around your neighborhood and walk for 5 minutes, jog for 2 minutes, then do an ab circuit; repeat this a few times. No, it’s not metabolic or particularly grueling, but you’re still being active, which can promote fat loss.
Optimal exercises: “Do moves you did when you played sports to rely on past training history and neuromuscular memory that’s still etched in your central nervous system,” Seedman says. You’ve got free reign to do pretty much any exercise, but you want 80% of your efforts to be big compound movements—like squats, deadlifts, pullups, presses— and 20% to be isolation work—such as curls, tricep raises, and leg raises, Seedman says. You also want to get plenty of core work in. “You’re probably starting to sit more and develop some low back issues and spinal or postural misalignment,” he explains. Correct it now and prevent it from growing into a bigger problem by doing core stabilization moves like planks.
Recommended reps/sets/rest: This isn’t as important (or, rather, set in stone) as it is for younger guys. “At first, you want to have a slightly higher rep range just to build back some of that conditioning you’ve lost over time,” Seedman says. You can do 3-4 sets of 10-12 reps. Again, you want to make sure you still have several reps left in the tank. Maybe choose a lighter weight you’d be able to do 15 reps with to bang out your 10-12.
33-year-old guy
Training Plan
What to be mindful of: “It’s easy to think bumping up cardio will get you leaner; but it should only be used as a way to maintain body fat,” Seedman says. Do too much and you risk losing muscle. The get-lean secret: Focus on gaining more muscle tissue and cleaning up your diet.
Expert tip: Heavier weight and lower reps are your sweet spot. “At this stage, your body is getting a little stubborn and one of the ways to spark new growth is making sure you have a high level of neuromuscular efficiency, meaning you’ve got a good ability to recruit a large amount of motor units,” Seedman explains. Get your body used to handling heavier loads to boost your strength and lift more over time.
Best type of workout(s): Incorporate as many different splits as possible: Do upper, lower, and full-body workouts emphasizing a major muscle group,” Seedman recommends. Get 2-3 full-body workouts in a week, hitting all the main muscle groups, doing about 7-10 exercises per routine.
You might do an upper-body workout on Monday and Thursday, then a lower-body protocol on Tuesday and Friday. Monday might incorporate low reps and heavier weight. The next time you work your lower body, on Thursday, you’ll do higher reps and shorter rest. The third time you work your lower body, you’ll hit a moderate rep range. “This keeps things fresh, hits different muscle fibers, and different energy systems,” Seedman explains.
42-year-old men
Training Plan
What to be mindful of: “You’re not going to be able to dial in everything perfectly, so make sure every component of your fitness—strength training, cardio, and nutrition—is something you take into account,” Seedman says.
If you can’t crush it in the weight room like somebody who’s been training for 15 years, you might want to hone in more on cardio and your diet.
Expert tips: “You’re going to feel pretty drained 4-8 weeks into the regimen,” Seedman says. But rather than trying to get an excessive amount of sleep and taking days off from going too intense, work at a low to moderate intensity for the first 8 weeks, he proposes. You don’t want to overtrain or be perpetually sore because that’ll just degrade the quality of your workouts and potentially lead to injury and burnout. Lifestyle tweaks are huge at this age. “You need adequate sleep, to keep alcohol to a minimum, eat well, drink water, and rest for 48 hours before hitting similar or same muscle groups,” Seedman says.
Best workout(s): Traditional resistance training. If you need some added motivation, “get a trainer for maybe 4-8 weeks to kickstart a strength training workout program,” Seedman says. Pepper in some HIIT cardio sessions periodically and the lbs will start dropping off.
Recommended reps/set/rest: Do the standard 8-10 reps, Seedman suggests, and don’t worry about rest. Use internal markers and intrinsic feedback. When you feel ready, do your next set.
Optimal exercises: You want your workouts to be split 50/50 free weight exercises and machine moves. Here’s why: “Machines can help overload your muscles and free weights can help establish balance, movement mechanics, and get you used to handling standard equipment,” Seedman says.
That’s all for it. Thanks for reading.
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