In order to build muscle and achieve the body of your dreams, you need to have a solid workout plan that is tailored to your specific needs and goals. In this article, we will discuss the best full body workout plan for men that will help you to build muscle, increase strength, and achieve your fitness goals.
Before we get into the specifics of the workout plan, it’s important to understand the basics of muscle growth. Muscle growth occurs when you subject your muscles to stress, which causes small tears in the muscle fibers. As these fibers repair themselves, they become stronger and bigger, resulting in muscle growth. In order to achieve maximum muscle growth, you need to combine the right exercises with the right amount of weight and volume.
Now let’s dive into the best workout plan for men:
Warm-up
Before you begin your full body workout plan for men, it’s important to warm up your muscles to prevent injury and improve performance. A good warm-up should include dynamic stretching, such as walking lunges, jumping jacks, or high knees, for 5-10 minutes.
Compound exercises
Compound exercises are multi-joint exercises that work multiple muscle groups at once. These exercises are essential for building overall strength and muscle mass. Some of the best compound exercises include:
- Squats
- Deadlifts
- Bench press
- Military press
- Pull-ups
- Rows
You should aim to perform 3-4 compound exercises per workout, focusing on different muscle groups each time. This is a great workout plan for men.
Isolation exercises
Isolation exercises are single-joint exercises that target a specific muscle group. These exercises are great for building muscle definition and targeting areas that may be lagging behind. Some of the best isolation exercises include:
- Bicep curls
- Tricep extensions
- Lateral raises
- Leg curls
- Calf raises
You should aim to perform 1-2 isolation exercises per workout, focusing on areas that need extra attention.
Progressive overload workout plan for men
In order to achieve maximum muscle growth, you need to progressively overload your muscles over time. This means increasing the weight or reps of your exercises as your muscles adapt and become stronger. Aim to increase the weight by 5-10% every 1-2 weeks.
Rest and recovery
Rest and recovery are essential for muscle growth. Aim to have 1-2 rest days per week and make sure to get enough sleep each night (7-8 hours). You should also prioritize proper nutrition, including a balanced diet with enough protein and healthy fats.
Sample Workout Plan for Men
Day 1: Chest and Triceps workout plan for men
- Barbell bench press (3 sets of 8-12 reps)
- Incline dumbbell press (3 sets of 8-12 reps)
- Cable flyes (3 sets of 12-15 reps)
- Tricep pushdowns (3 sets of 12-15 reps)
- Overhead tricep extensions (3 sets of 12-15 reps)
Day 2: Back and Biceps
- Deadlifts (3 sets of 8-12 reps)
- Pull-ups (3 sets of 8-12 reps)
- Barbell rows (3 sets of 8-12 reps)
- Bicep curls (3 sets of 12-15 reps)
- Hammer curls (3 sets of 12-15 reps)
For Day 3: Rest
Day 4: Legs and Shoulders workout plan for men
- Squats (3 sets of 8-12 reps)
- Leg press (3 sets of 12-15 reps)
- Leg curls (3 sets of 12-15 reps)
- Lateral raises (3 sets of 12-15 reps)
- Military press (3 sets of 8-12 reps)
Day 5: Full Body Core and Cardio
- Dumbell Good Morning/ Squat Combo (3 sets of 8-12 reps)
- Plate Oblique side bends (3 sets of 20 reps)
- Front Pillar Core Exercise ( 3 sets x 30 seconds)
- Side Pillar Core Exercise (3 sets x 30 seconds)
- 30-45 minutes of cardio (Ex. treadmill, elliptical, cycle, or swim)
