The Best Workout Routine For Men Looking To Get In Shape

Ah, the best workout routine for men. No matter who you are, there comes a point in time where a man wants to get his life in shape. Specifically, get himself in the best shape possible. This is because at the end of the day everyone has envisioned their own “ideal physique”. For some that may be building muscle/bulking while for others it could be losing weight. For some, it could be being functional while others may care about getting extremely strong. No matter what the case may be, one certainty remains constant, and that is the idea that consistency is key. 

Although I cannot possibly address every type of routine based on your individual goals in one article, I will provide you with an all-encompassing guide for the best workout routine for men. Additionally, I will include a full workout plan for beginners, intermediate and advanced lifters, as well as a total workout routine for men at home and for those who don’t have access to a gym.

If you are tired of looking around and are confused about what routine to follow I want you to clear your head and focus on what I am about to share with you. I’m here to make it simple for you and by the end of this article, you should feel confident that you have a solid workout routine that makes sense and is tailored for your level of experience and level of accessibility to the gym. So without further adieu, let’s discuss the best workout routine for men.   

Want to skip to a certain part? Here’s a summary!

Beginners Workout Routine For Men

As a beginner, you want to focus on building a solid foundation. This is done by focusing on compound exercises (exercises that use multiple muscles). This is because when you are starting out you may not have the muscle development or strength to do isolation exercises (exercises that focus on one particular muscle). 

By doing compound exercises, you engage multiple muscle groups to help you perform a lift. This allows you to focus on building the strength you need when starting out while simultaneously, minimizing the chance of injury or muscle imbalances that could arise from focusing too much on isolation exercises. 

For this routine, the concept is very simple. 

You have two full-body workouts. Every other-day you will alternate between Full Body Workout A and Full Body Workout B. You will workout 3 times a week. Here is what your training schedule would look like:

Beginners Training Schedule

Beginner Workout Routine For Men

Beginner Workout Routine

Workout A

  • Exercise #1: Barbell Bench Press
  • Focus: Chest (Primary), Triceps (Secondary)
  • Performed for 3 Sets of 8 – 10 Reps
Barbell Bench Press
  • Exercise #2: Squats
  • Focus: Hamstrings (Primary), Quadriceps (Primary), Glutes (Primary)
  • Performed for 3 Sets of 8 – 10 Reps 
Squats
  • Exercise #3: Barbell Row
  • Focus: Back (Primary)
  • Performed for 3 Sets of 8 – 10 Reps
Barbell Row
  • Exercise #4: Hanging Leg Raises 
  • Focus: Abs
  • Performed for 3 Sets of 15 Reps
Hanging Leg Raises

Workout B

  • Exercise #1: Deadlift 
  • Focus: Lower Body
  • Performed for 3 Sets of 8 – 10 Reps
Deadlifts
  • Exercise #2: Pull-Ups
  • Focus: Back (Primary), Biceps (Secondary)
  • Performed for 3 Sets of 8 -10 Reps
Pull-Ups
  • Exercise #3: Military Press
  • Focus: Shoulders
  • Perform for 3 Sets of 8 – 10 Reps
Military Press
  • Exercise #4: Russian Twists
  • Focus: Abs/Obliques
  • Perform for 3 sets of 20-25 Reps
Russian Twists - Best Workout Routine For Men

Intermediate Workout Routine For Men

Now that we have covered a beginner’s routine, let’s move on to an intermediate workout routine for slightly more experienced lifters. 

The difference you will notice right away is the frequency of working out. As opposed to working out 3 days a week we are going to increase the intensity to 5 days a week to attempt to stimulate our muscles twice a week through using a PPLPP program (Push, Pull, Legs, Push, Pull). 

By working out the same muscle 2x a week this allows us to increase protein synthesis and testosterone production. The Workout Schedule is as follows:

Intermediate Workout Schedule

Intermediate Workout Routine For Men

Push Day

  • Exercise #1: Barbell Bench Press
  • Focus: Chest (Primary), Triceps (Secondary)
  • Perform for 4 sets of 5 Reps
Bench Press - Best Workout Routine For Men
  • Exercise #2: Incline Dumbbell Press
  • Focus: Upper Chest
  • Perform for 4 sets of 8 Reps
Incline Dumbbell Press - Best Workout Routine For Men

 

  • Exercise #3: Dips
  • Focus: Chest (Primary), Tricep (Secondary), Delts (Secondary)
  • Perform for 4 sets of 6-8 Reps
Dips - Best Workout Routine For Men
  • Exercise #4: Seated Dumbbell Shoulder Press
  • Focus: Shoulder (Lateral and Anterior Deltoid)
  • Perform for 4 sets of 8 Reps
Dumbbell Shoulder Press - Best Workout Routine For Men
  • Exercise #5: Lateral Shoulder Raises
  • Focus: Shoulder (Lateral Deltoid)
  • Perform for 4 sets of 10 Reps
Lateral Shoulder Raises - Best Workout Routine For Men

 

 

  • Exercise #6: Tricep Pushdown
  • Focus: Triceps
  • Perform for 4 sets of 8 Reps
Tricep Pushdown - Best Workout Routine For Men

 

 

  • Exercise #7: Single Arm Seated Dumbbell Tricep Extension
  • Focus: Triceps
  • Perform for 4 sets of 8 – 12 Reps
Tricep Extension - Best Workout Routine For Men

Pull Day

  • Exercise #1: Pull-Ups
  • Focus: Back (Primary), Biceps (Secondary)
  • Perform for 3 sets of 8 Reps
Pull-Ups - Best Workout Routine For Men
  • Exercise #2: Single-Arm Dumbbell Row
  • Focus: Back
  • Perform for 4 sets of 8 Reps
Single-Arm Dumbbell Row - Best Workout Routine For Men
  • Exercise #3: Barbell Bent Over Row 
  • Focus: Back
  • Perform for 4 sets of 8 Reps
Barbell Bent Over Row - Best Workout Routine For Men
  • Exercise #4: Swiss Ball Hyper-extensions
  • Focus: Lower Back
  • Perform for 3 sets of 12 Reps
Swiss Ball Hyper-extensions - Best Workout Routine For Men
  • Exercise #5: Barbell Curl
  • Focus: Biceps
  • Perform for 4 sets of 8-12 Reps
Bicep Barbell Curl  - Best Workout Routine For Men
  • Exercise #6: Incline Dumbbell Curl
  • Focus: Biceps
  • Perform for 4 sets of 8-12 Reps
Incline Dumbbell Curl - Best Workout Routine For Men

 

Legs and Abs Day

  • Exercise #1: Squat
  • Focus: Quads (Primary), Glutes (Secondary), Hamstrings (Secondary)
  • Perform for 4 sets of 5 Reps

 

Squats - Best Workout Routine For Men
  • Exercise #2: Leg Press
  • Focus: Quads (Primary)
  • Perform for 4 sets of 8 Reps
Leg Press - Best Workout Routine For Men
  • Exercise #3: Leg Extension
  • Focus: Quads (Primary)
  • Perform for 4 sets of 8 Reps
Leg Extension - Best Workout Routine For Men
  • Exercise #4: Standing Calf Raise
  • Focus: Calf Muscles
  • Perform for 3 sets of 10 Reps
Standing Calf Raises
  • Exercise #5: Seated Calf Raises
  • Focus: Calf Muscles
  • Perform for 3 sets of 10 Reps
Calf Raises - Best Workout Routine For Men

Advanced Workout Routine For Men

Finally, it’s time for a workout routine for advanced lifters. If you have made it this far please ensure that you have been training for a while and have the experience to keep up with the volume and training. 

With this advanced routine, you will be working out 6 days a week with one day off to recover. You will notice the introduction of supersets (back to back exercises) in hopes of stimulating a workout pump and keep tension on the muscle. In this routine, you also want to minimize rest time in between sets. That being said, here is your advanced lifter training schedule:

Advanced Lifter Workout Schedule

Advanced Workout Routine For Men Schedule

Monday & Thursday (Shoulders, Biceps and Triceps)

  • Exercise #6: Barbell Curl
  • Focus: Biceps
  • Perform for 4 sets of 8-12 Reps
  • SUPERSET
  • Exercise #7: Incline Dumbbell Curl
    • Focus: Biceps
    • Perform for 4 sets of 8-12 Reps with 1 additional warmup set of 30 reps (50% lower weight than working set)
  • Exercise #8: Concentration Curls
    • Focus: Biceps
    • Perform for 4 sets of 8-12 Reps with 1 additional warmup set of 30 reps (50% lower weight than working set)

Tuesday and Friday (Legs)

  • Exercise #1: Squats
  • Focus: Quads (Primary), Glutes (Secondary), Hamstrings (Secondary)
  • Perform for 5 sets of 12 Reps
  • Exercise #2: Barbell Lunge
  • Focus: Quads
  • Perform for 5 sets of 12 Reps
  • Exercise #3: Leg Extension
  • Focus: Quads
  • Perform for 5 sets of 12 Reps

Wednesday and Saturday (Chest, Back, Abs)

  • Exercise #1: Barbell Bench Press
  • Focus: Chest (Primary), Tricep (Secondary)
  • Perform for 4 sets of 8 Reps with 1 additional warmup set of 30 reps (Bar or 25% of your 1RM)
  • Exercise #2: Barbell Incline Press
  • Focus: Upper Chest
  • Perform for 4 sets of 8 Reps with 1 additional warmup set of 30 reps (Bar or 25% of your 1RM)
  • Exercise #3: Dumbbell Flies
  • Focus: Chest
  • Perform for 4 sets of 10 Reps with 1 additional warmup set of 30 reps (25% of working set weight)
  • Exercise #5: T Bar Row
  • Focus: Back/Lats
  • Perform for 4 sets of 6-12 Reps

Frequently Asked Questions

  • How do I progress if I lift for the same amount of sets and reps?
    • With all of these workout routines, you want to make sure that every week you are applying progressive overload. This means either increasing the number of reps (stay within 8-12) and assuming that you can maximize reps (up until 12) than increase the weight. This is necessary in order to continuously challenge your body and force it to change.
  • Why isn’t cardio included in these workout routines?
    • As you may have noticed I did not include cardio in any of the workouts due to the fact that for everyone’s personal goal cardio becomes optional. If your goal is to lose weight you may want to incorporate a few cardio days in your off days. These sessions of cardio typically could range between 30-45 minutes. You can also check out our article for 8 ways to lose weight.

Conclusion

In conclusion, I hope that you have benefited from this guide. At the end of the day, the key factor is always consistency. Make sure you choose the workout routine based on your experience lifting and follow it consistently and I assure you, you will see results. If you have any questions or concerns feel free to contact or comment down below. Also, don’t forget to share this article as it helps us a lot. Goodluck Elitists!

Fitness Elitist

We're passionate about fitness and living a healthy and active lifestyle and we hope you are too! We are dedicated to providing you with the fitness knowledge to help you achieve your fitness goals and dreams. We provide nutritional information, workout info as well as additional resources to help you with your journey of becoming a better version of yourself. Want to know where to start? You are in the right place!

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