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Men’s Exercise Plans: The Complete Manual for Developing Muscle, Strength, and Durability

fitnessfrenzy

May 3, 2025

One of the best investments a man can make in his general well-being, self-esteem, and health is to maintain his physical fitness. Having a regular and organized exercise program is crucial, regardless of your goals—whether they are to increase muscle mass, reduce body fat, enhance athletic performance, or just keep yourself healthy. However, with so many fitness fads, programs, and viewpoints available, it can be difficult to know where to begin or how to advance.

In addition to covering beginner to advanced levels, this comprehensive guide to men’s workout routines covers important training concepts, typical blunders, and how to modify your routines for various objectives.

The Foundations of a Great Workout Routine

Before diving into specific routines, it’s important to understand the key components that every effective program includes:

1. Progressive Overload

This principle involves gradually increasing the weight, intensity, or volume of your workouts to stimulate muscle growth and strength over time.

2. Balanced Training

A solid workout routine trains all major muscle groups, including chest, back, legs, shoulders, arms, and core. Neglecting certain areas can lead to muscle imbalances and injury.

3. Recovery and Rest

Muscles grow during recovery, not while you’re working out. Allow at least one rest day per week and ensure you’re getting adequate sleep and nutrition.

4. Consistency

Results come from consistency. A routine that fits your lifestyle is more effective than one that’s extreme but unsustainable.

Weekly Workout Splits: What Works Best?

Here are three popular workout splits that suit different levels and goals:

Full Body Split (3 Days a Week)

Best for beginners or busy schedules. Each session trains the entire body.

  • Monday: Full Body
  • Wednesday: Full Body
  • Friday: Full Body

Upper/Lower Split (4 Days a Week)

Ideal for intermediate lifters looking for more volume.

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Thursday: Upper Body
  • Friday: Lower Body

Push/Pull/Legs Split (6 Days a Week)

Great for advanced lifters who want to train each muscle group twice weekly.

  • Monday: Push (Chest, Shoulders, Triceps)
  • Tuesday: Pull (Back, Biceps)
  • Wednesday: Legs
  • Thursday: Push
  • Friday: Pull
  • Saturday: Legs

Beginner Workout Routine for Men (3 Days a Week)

Perfect for those new to strength training or returning after a break.

Day 1 – Full Body

  • Squats – 3×10
  • Push-ups – 3×12
  • Bent-over Rows – 3×10
  • Plank – 3 sets of 30 seconds

Day 2 – Full Body

  • Deadlifts – 3×8
  • Dumbbell Bench Press – 3×10
  • Lat Pulldowns – 3×10
  • Bicycle Crunches – 3×20

Day 3 – Full Body

  • Lunges – 3×12 each leg
  • Incline Push-ups – 3×15
  • Dumbbell Shoulder Press – 3×10
  • Russian Twists – 3×20

Intermediate Workout Routine (4 Days a Week)

For men who have at least 3–6 months of consistent training.

Day 1 – Upper Body

  • Bench Press – 4×8
  • Pull-ups – 4x max reps
  • Dumbbell Shoulder Press – 3×10
  • Bicep Curls – 3×12
  • Tricep Dips – 3×12

Day 2 – Lower Body

  • Squats – 4×8
  • Romanian Deadlifts – 3×10
  • Leg Press – 3×10
  • Calf Raises – 3×15

Day 3 – Upper Body

  • Incline Bench Press – 4×8
  • Barbell Rows – 4×10
  • Lateral Raises – 3×12
  • Hammer Curls – 3×12
  • Triceps Pushdowns – 3×12

Day 4 – Lower Body

  • Deadlifts – 4×6
  • Walking Lunges – 3×12 per leg
  • Bulgarian Split Squats – 3×10
  • Seated Calf Raises – 3×15

Advanced Workout Routine (6 Days a Week – Push/Pull/Legs)

For those looking to build serious muscle and strength.

Day 1 – Push

  • Barbell Bench Press – 4×6
  • Dumbbell Shoulder Press – 4×8
  • Incline Dumbbell Press – 3×10
  • Lateral Raises – 3×12
  • Skull Crushers – 3×10

Day 2 – Pull

  • Deadlifts – 4×5
  • Pull-ups – 4 sets to failure
  • Barbell Rows – 4×8
  • Face Pulls – 3×12
  • Barbell Curls – 3×10

Day 3 – Legs

  • Squats – 4×6
  • Romanian Deadlifts – 4×8
  • Leg Extensions – 3×12
  • Hamstring Curls – 3×12
  • Standing Calf Raises – 3×15

Repeat Days 1–3 for Days 4–6.

Cardiovascular Fitness and Conditioning

Cardio supports heart health, aids fat loss, and improves endurance. Add 2–3 sessions per week of 20–30 minutes of:

  • Running or jogging
  • Swimming
  • Cycling
  • Rowing
  • High-Intensity Interval Training (HIIT)

Nutrition for Optimal Performance

Exercise without proper nutrition limits progress. Prioritize:

  • Protein: Essential for muscle repair (chicken, fish, eggs, beans)
  • Complex Carbs: Fuel for training (oats, brown rice, sweet potatoes)
  • Healthy Fats: Support hormones (avocados, nuts, olive oil)
  • Hydration: Drink plenty of water daily

Aim for a balanced diet that supports your caloric needs based on goals.

Common Workout Mistakes to Avoid

  • Skipping Warm-ups: Always prepare your muscles and joints
  • Poor Form: Focus on technique to avoid injury
  • Overtraining: Rest is vital for growth
  • Neglecting Legs or Core: Balanced strength matters
  • Lack of Progression: Regularly increase weights or reps

Final Thoughts

Creating an effective workout routine doesn’t require complexity, but it does demand structure, consistency, and intent. Whether you’re a beginner starting your fitness journey or a seasoned athlete looking for new ideas, the key to success is aligning your workouts with your personal goals, lifestyle, and physical capabilities.

Choose a split that works for your schedule, train with purpose, and stay disciplined. Over time, you’ll see not just changes in your physique, but improvements in energy, confidence, and overall well-being.

Would you like a printable version of this guide or a custom plan based on your specific fitness goal?