Men's Fitness Workout Plans at the Gym

 Having a training plan is essential if you want to advance in the gym, regardless of your fitness objectives—gaining strength, gaining muscle, or losing weight.

We contacted Lysander Maynard, a bodybuilder and PT with Tipsfitness0, to explain the significance of following a training regimen. Additionally, he has provided three weekly training regimens for men: an advanced, an intermediate, and a novice. Those looking to increase their strength and muscular mass should follow these gym workout regimens.

CAN ANYONE BENEFIT FROM A WORKOUT PLAN?

A fitness plan can be beneficial to all individuals who exercise; we've listed the main advantages of workout plans below. If you haven't been to the gym for more than a year, though, you probably won't need to follow a schedule in order to achieve good results. The quick muscular growth and neurological adaptations that take place during the early phases of training are the origin of this phenomenon, which is referred to as "newbie gains."

Having a plan becomes even more crucial for intermediate (lifters who have been training for more than a year) and advanced (lifters who have been training for at least two to three years) lifters as these gains level out and you need efficient and effective workouts to advance.

Every level has a gym training plan available below.

ARE THE BENEFITS OF MEN'S WORKOUT PLAN OCCURRING?

goal-oriented.

Identifying your objectives is the first step in designing a successful exercise program. Do you want to reduce weight? Develop muscle? amplify power? By identifying the purpose of your workouts, you can design or adhere to a program of exercise that will help you more easily accomplish your goals.

removes the need for guesswork.

It's like going grocery shopping without a list when you go to the gym without a strategy. You'll finish it, but chances are you'll skip some important activities and complete some you didn't have to. You can precisely determine the exercises you need to perform and when when you have a strategy in place.

Effective exercise regimens.

Your workouts will be far more effective if you have a list of exercises you always do, especially during busy gym days. You may just see what kit is free and work your way through your plan instead of aimlessly walking around looking for stuff to do. 

overloading gradually.

Making improvements requires progressively overloading, which is increasing the difficulty of the sets by increasing the weight, repetitions, time under tension, or lowering rest periods, regardless of the objective—building muscle, strength, power, or endurance. Unfortunately, switching up your workouts every time you work out makes it very difficult to progressively overload! You can monitor and modify your training to raise the intensity each week by following an exercise schedule.

Simple to follow.

It's simple to monitor your progress and make any modifications when you follow an exercise regimen. This promotes accountability and incentive while enabling you to recognize ineffective practices and make necessary adjustments to move forward.

Men's Exercise Plans for Beginners, Intermediates, and Experts

Creating your own exercise regimen. You can follow Lysandar's intermediate and advanced weekly gym workout plan for men if you'd rather stick to an already-made training schedule. These exercise regimens are designed to increase muscle mass, strength, and endurance.

Every workout should begin with a five to ten minute warm-up and end with some stretches for a cool-down. Pick a weight that will enable you to complete the desired number of reps with just one or two reps remaining; for example, if your rep range was 8–10, you couldn't lift more than 11–12.

PLAN FOR MEN'S INITIAL GYM WORKOUTS

Beginners can begin building muscle and strength with this 3-day split training routine. We've included several intermediate and advanced routines below to assist you increase the number of sessions as you gain more experienced.

Day 1: Make a Push

Sets: 4; reps: 6-8, 10-12, 10-12, 12+ dumbbell bench press

Three sets of chest press exercises with reps of 6–8, 8–10, and 10–12

Sets: two; repetitions: twelve to fifteen

Press machine for the shoulders: 3 sets; repetitions: 10–21

Trenching of the quadriceps: 3 sets/12 reps

Day 2: Make a tug

Sets: 4; reps: 6-8, 10-12, 10-12, 12+ for lat pulldowns

Bent over rows: 6-8, 10-12, 10-12 repetitions in 3 sets

Rows with assistance for the chest: 3 sets; reps: 6–8, 10–12, 12+

Face pulls: 3 sets, 12–15 repetitions

Curl your biceps in one set of seven half reps (bottom), seven half reps (top), and seven full reps.

Day 3: Lower Body

Dumbbell squats: 3 sets of 10–12 repetitions

Leg press: 4 sets x 8 repetitions x 10 -12 x 10 – 15

Hamstring curl: 3 sets, 12–15 repetitions

Walking lunges: 2 sets of 12 steps per side repetitions

Calf raises: 3 sets, 25–30 repetitions

PLAN FOR INTERIOR MEN'S WORKOUTS

Intermediate lifters are the target audience for this 4-day split training schedule.

hamstrings and quadriceps on Day 1

Sets: 4; repetitions: 10–12, 12–15, 12–15, 15-20 dumbbell split squats

Leg press: 3 sets of 8 repetitions, 12+ total reps, and a drop set of 12-8 to failure

Reps: 10–12, 12–15; sets: 2. Barbell RDLs

Goblet squat repetitions: 2 sets of 15 reps

Walking lunges: 1 set, 12 reps on each side.

Leg extension exercises: 3 sets, 12 reps, 20 repetitions, till failure

Chest, Arms, and Delts on Day Two

Sets: 3; repetitions: 10–12, 12–15, 12–15 slope dumbbell press

3 sets of 6-8 reps, 12+ reps, and a drop set of 12-8 reps to failure in the barbell bench press

Three sets of pec dec flys with reps of 10–12, 12–15, and four five-second holds

Dumbbell thrusters and push-ups as a superset - 2 sets of reps: pushups to failure and 12 db fly

Side delt fly reps: 10–12, 12–15 sets; 2 sets equal.

Reps: 10–12, sets of two, till failure

Pushdown with a V bar for triceps: 2 sets of 10–12 repetitions until failure  

Day 3: Returning

Lat pulldowns: three sets, ten to twelve reps

Sets: 3; repetitions: 6-8, 6-8, 12+ barbell rows

Dumbbell rows with chest support — 3 sets; reps: 10–12, failure, 12

Pull-ups: 3 sets of reps till failure

Barbell shrugs: 5 sets x reps = 10 – 12, 15 – 6 – 8, 20 – 20

T bar row: 2 sets of 6-8 repetitions until failure

Fourth Day: Arms & Shoulders

3 sets of dumbbell shoulder presses with reps of 8–10, 10–12, and 10–12

Sets: 3 for the barbell bench press; reps: 6–8, 12+; drop set: 12–8, until failure

Side delt fly reps: 10–12, 12–15, and to failure; 3 sets

Cable side lift and rear delt fly supersets: two sets of fifteen repetitions each

Front lifts with dumbbells: 2 sets of 10–12, 12–15 repetitions

Extension of the tristrum rope: two sets, twelve repetitions, to failure

ADVANCED MEN'S GYM WORKOUT PLAN

This 5-day split training schedule is designed for individuals who have been training for two years or more.

Day 1: Lower Body

Squats with a barbell: 3 sets, 7 reps, 5 sets

Squats using the Smith machine hack: 3 sets, 8–12 reps

Barbell RDLs: 3 sets, 8–10 repetitions

Leg press while seated: 3 sets, 12 repetitions

Hamstring curls while lying: 4 sets, 12–15 repetitions

Walking lunges: 3 sets of 10–15 repetitions on each side

Leg extensions: 2 sets / 20 repetitions

Day 2: Biceps and Push

Bench press with a barbell: 3 sets, 7 reps, 5 sets

Bench press with an incline – 3 sets / 8 reps

Shoulder press: 3 sets, 12–15 repetitions

Chest dips: 3 sets, 12–15 repetitions

Cable flys: 2 sets, 15-20 reps

Dumbbell curls with a bench support: 3 sets, 8–12 repetitions

Dumbbell curls with a hammer grip: 3 sets, 12 repetitions

Cable curls: 2 sets, 15 repetitions

Day 3: Upper Body Pull-Ups: 3 sets of 3 reps

Three sets of six to eight repetitions of the seated shoulder press

Lateral rises with a dumbbell: 4 sets, 20–30 repetitions

Flyes with the reardelts: 4 sets, 20–30 repetitions

Face pulls: 3 sets; 12–15 repetitions

Chest dips: 3 sets, 10 repetitions

Pulldown with a straight arm: 3 sets, 12–15 reps

V-bar pushdown: 3 sets / 15 repetitions

Day Four: Calves & Pull

Barbell deadlifts: three sets of seven, five, and three repetitions

Bent over barbell rows: 3 sets, 8–12 repetitions

Pull-ups: 3 sets of 8 reps

Lat pulldowns: three sets, twelve to fifteen repetitions

database with chest support row – 3 sets – 15 repetitions

Supermans: 3 sets of 15 repetitions

Calf lifts using a standing Smith machine: 4 sets, 8–12 repetitions

Seated calf raises: 4 sets, 12–15 repetitions.

Day 5: Abs & Arms

Tricep extensions while lying: 4 sets, 12–15 repetitions

V-bar pushdown: 4 sets, 12–15 repetitions

Dumbbell curls with support: 4 sets, 12–15 repetitions

Curls with underhand cables: 3 sets, 12–15 reps

3 sets of 3 hammer strength preacher curls with 12–15 repetitions

Weighted crunches: 5 sets, 10–15 reps

Weighted superman exercises: 5 sets, 20–30 reps

Ab wheel roll-outs: 5 sets, 10–15 reps

Deadbugs: 5 sets; 20–30 reps

Aim to stick to your exercise schedule for at least six weeks for the best benefits, giving your body time to adapt neurologically. Depending on how far along you are, you can then modify or scrap your strategy entirely.