Workout Routines for Men: The Ultimate Guide

 

When it comes to achieving your best physique, a proper strength training program is essential.

Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners have been lifting for less than a year, intermediates for at least 1 year, and advanced trainees for at least 2 years. Keep in mind that advanced workouts should not be attempted unless you have appropriate strength training experience.

At-home workout routines. This articles reviews several high-quality exercise regimens for men of all experience levels to maximize muscle and strength gains while ensuring adequate recovery.

Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace.

The at-home workouts below require a limited amount of equipment. Plus, some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance.

These exercises can serve as a weeklong beginner’s routine or cycled to provide several sessions per week for advanced trainees.

If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions.

Equipment required:

flat-weight bench, appropriate adjustable dumbbells based on your level of experience

If you’re just starting out you may want to get expert advice at a specialty store to select the right equipment, but if you know what you’re looking for, you can also purchase adjustable dumbbells online.

Rest intervals: 60–90 seconds

Day 1: legs, shoulders, and abs

• Legs: dumbbell squats — 3 sets of 6–8 reps

Shoulders: standing shoulder press — 3 sets of 6–8 reps

Legs: dumbbell lunge — 2 sets of 8–10 reps per leg

Shoulders: dumbbell upright rows — 2 sets of 8–10 reps

Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps

Shoulders: lateral raises — 3 sets of 8–10 reps

Calves: seated calf raises — 4 sets of 10–12 reps

Abs: crunches with legs elevated — 3 sets of 10–12 reps

Day 2: chest and back

Chest: dumbbell bench press or floor press — 3 sets of 6–8 reps

Back: dumbbell bent over rows — 3 sets of 6–8 reps

chest: dumbbell fly — 3 sets of 8–10 reps

Back: one-arm dumbbell rows — 3 sets of 6–8 reps

Chest: pushups — 3 sets of 10–12 reps

Back/chest: dumbbell pullovers — 3 sets of 10–12 reps

Day 3: arms and abs

Biceps: alternating bicep curls — 3 sets of 8–10 reps per arm

Triceps: overhead tricep extensions — 3 sets of 8–10 reps

Biceps: seated dumbbell curls — 2 sets of 10–12 reps per arm

Triceps: bench dips — 2 sets of 10–12 reps

Biceps: concentration curls — 3 sets of 10–12 reps

Triceps: dumbbell kickbacks — 3 sets of 8–10 reps per arm

Abs: planks — 3 sets of 30-second holds

SUMMARY

This home workout routine includes all the exercises you need to make sizeable muscle and strength gains with minimal equipment.