The standard men's and women's fitness exercise and workout plan

If you want to create muscle or change your body entirely, if you adopt the correct men's fitness regimen, you'll get just what you need.

If you want to create muscle or change your body entirely, if you adopt the correct men's fitness regimen, you'll get just what you need. However the fitness background, full-body exercises are one of the better exercise breaks for muscle development and power. Not only do they help you to maximize your training schedule and rehabilitation during the week but they are also time-efficient – which in this case only involves 3 workouts a week.

Nonetheless, to reap the advantages of a full-body exercise regimen, you ought to incorporate all of the main muscle groups inside each exercise accordingly. So you ought to do this in a healthy way and the muscles are through and improving gradually proportionately. It contributes not only to a more esthetic body but also to a minimization of the chance of injuries.

However, it is difficult to locate the best exercise schedule. You see, to advance, you need to find a workout that is appealing to you and practical depending on your skills.

Within this article, I will mention all potential Men's customized fitness strategies for growing muscle. Every exercise schedule is adapted to individuals with different abilities: a schedule for beginners, an intermediate routine, and an advanced routine.

What's so unique about men's workout routine?

There are lots of fitness plans for people out there so what's so unique about these workouts? Ok, rather than covering a large audience, they are tailor-made for every single person.

Basically, each workout is tailored to the skill levels and activity levels of a person in the gym.

Getting a very fit and balanced bodybuilder, with several years of experience under his belt, pursuing a men's fitness regimen targeted at total beginners, wouldn't be too useful. He should realize what he is doing already, and consider the routine much too convenient. On the other side, if he is searching for a fresh and demanding exercise regimen, he would be willing to pursue the modified plan and achieve better success.

With that in mind, here are the three exercises to follow the next time in the gym, based on your particular fitness level:

Beginner full-body workout routine

To continue with, we'll have a peek at a fitness regimen for beginners.

This routine is not too difficult, but it will definitely prove daunting for anyone new to health and wellness.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps 

1. Chest-Barbell Bench Press-4 8 reps sets
2. Back-Lat-pulldowns-4 10 reps sets
3. Shoulders – Seated Dumbbell Press-4 10 reps sets
4. Legs – Leg extensions – 4 10 reps sets
5. Biceps – Barbell Bicep Curls-3 10 reps sets
6. Triceps – 3 sets of 15 reps – Triceps Rope Pushdowns

Day 2: legs, triceps, biceps, chest, back, shoulder

1. Legs – Leg Press Machine-4 8 reps sets
2. Triceps – Overhead Bar Extensions-3 20 reps sets
3. Biceps – EZ Bar Curls-4 10 reps sets
4. Chest-Chest Press Machine-4 sets of 10 reps
5. Back-T-Bar Row-4 10 reps sets
6. Shoulders-Lateral elevations-3 sets of 20 reps

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps 

1. EZ Bar Upright Rows-3 sets of 15 reps
2. Back-Close-Grip Pulldowns-4 12 reps sets
3. Chest-Fly cable – 4 sets of 10 reps
4. Legs – Lunges – 3 sets of 10 reps per leg
5. Triceps – Skullcrushers – 3 sets of 15 reps
6. Biceps-Hammer Curls-3 12 reps sets

Intermediate workout for men

This next routine is perfect for all of you who are enough experienced to test yourself at the gym without going nuts.

This fitness plan is built to help you eat a steady amount of fat without burning yourself out. This is a standard break of 5 days, which will produce remarkable muscle gains.

Day 1: Chest, Shoulders, and Triceps

Chest

Dumbbell Bench Press-3 sets of 10, 10, 8 reps (added weight)

Incline Bench Press Dumbbell-3 sets of 10 reps

Chest Dip-3 Total reps sets

Triceps

Skull crushers-3 8-10 Reps sets

Extension One Arm Dumbbell-3 sets of 10 reps

Extension Tricep-3 sets of 10 reps

Shoulder

Barbell Front Raise-4 12 reps sets

Dumbbell Lateral Raise-4 sets of reps of 15, 12, 8, 8 (adding weight)

Day 2: Back and Biceps

Back

Broad Grip Drag Up -3 MAX reps sets

Lat Pull Down-3 10 reps sets

Straight arm latter pull down-3 10 reps sets

Reverse fly machine-3 sets of 10 reps

Upright Row-3 8-10 reps sets

Biceps

Barbell Curl standing-3 sets of 8-10 reps

Preacher Curl-3 10 reps sets

Incline Dumbbell Curl – 3 sets of 10 reps

Day 3: Legs

Quads, Hamstrings, and Glutes

Squat-4 sets of reps of 10,10,8,8

Dumbbell Lunge-3 8 sets per leg

45 Leg Press degree-3 sets of 12 reps

Leg Curl-3 15 reps sets

Leg extension-3 15 reps sets

Calfs

Standing Calf Raise-5 10,8,8,8,6 (heavy)reps sets

Seated Calf Raise-5 sets of 15 reps (light)

Day 4:  Shoulders, chest, and Triceps

Chest

Bench Press Barbell-3 sets of 10, 10, 8 reps

Dumbbell Flys-3 10 reps sets

Cable Crossing-3 sets of 10 reps

Triceps

Close Grip Bench Press-4 10, 10, 8, 6 reps sets

Dumbbell Extension Lying-3 sets of 10 reps

Kickback tricep-3 sets of 10 reps

Shoulder

Dumbbell Seated Press – 4 sets of 10, 10, 8, 8 reps

One arm cable side lift-three sets of 12 reps

Note: Every second-week superset bench press and dumbbell flys.

Crossovers: Ultra slow rep timing with 2-second pause and squeeze at the top of the movement.

Day 5: Back and Bis (Click the link to see the videos)

Back

Sitting row-4 sets of 10 reps

Bent-Over Barbell Row-3 10 reps sets

Bent Over Row-3 12 reps sets

Smith Machine Upright Row-3 8-10 reps sets

Biceps

Cable Curl-4 8-10 reps sets

The curl of concentration-3 sets of 10 reps

Reverse Barbell Curl-3 10 reps sets

Advanced Workout Routine For Men

Now it is time we looked at the more rigorous exercise schedule. This ritual really distinguishes the boys from the adults.

It is high-intensity, requires a lot of hard lifting and you will be looking for minimum rest in sets.

You'll be working here for 6 days a week, with just one day of rest. This may sound harsh, but you'll soon be reaping the benefits of an impressive body if you stick to that.

Day 1: Chest & Back 

Barbell Bench Press-work for a maximum of 5 rep per day

• Set 1 to 50%-1 set of 5 reps
• Set 2 to 60%-1 set of 5 reps
• Set 3 at 70%-1 set of 5 reps
• Set 4 at 80%-1 set of 5 reps
• Set 5 to 90%-1 set of 5 reps
• Set 6 to 100%-1 set of 5 reps

Dumbbell Press Incline-3 sets of 6-8 reps

Dips-3 6-10 reps sets

Pullups-3 5-8 reps sets

Pendlay Rows-3 6-10 reps sets

Pulldowns-3 6-10 reps sets

Day 2: Legs

Squats: Work up to an average of 5 rep per day

• Set 1 to 50%-1 set of 5 reps
• Set 2 to 60%-1 set of 5 reps
• Set 3 at 70%-1 set of 5 reps
• Set 4 at 80%-1 set of 5 reps
• Set 5 to 90%-1 set of 5 reps
• Set 6 to 100%-1 set of 5 reps

Leg Press-3 6-10 reps sets

Stiff-Legged Deadlift-5 reps sets

Hamstring curls-3 6-8 reps sets

Calf-Raise-5 10 reps sets

Day 3: Shoulders & Arms 

Military Press or Dumbbell Press – 3 sets of 6-8

Lateral Raises – 5 sets of 10 reps

Barbell Curls – 5 sets of 6-10 reps

Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

This is the day of your rest. Rest the muscle to prepare for the next practice session.

Day 5: Chest, Shoulders, & Triceps

Flat Dumbbell Press-5 20-6 reps sets (Pyramiding)

Dumbbell Press Incline-3 sets of 6-10 reps

Press Hammer Power-3 sets of 10 reps

Cable Flys-3 12-15 reps sets

Lateral Raises – 5 sets of 15-20 reps

Pull-down reverse-grip – 5 sets of 15-20 reps

Day 6: Back & Biceps

Barbell Rows-5 20-8 (Pyramid) reps sets

Shrugs Barbell-3 sets of 15-20 reps

Rack Deadlifts-3 10-12 reps sets

Pullups-3 6-10 reps sets

Pulldowns-3 6-10 reps sets

Day 7: Legs 

Front Squats - 5 20-8 (Pyramid) reps sets

Leg extensions-5 10 reps sets

Hamstring curls-5 6-10 reps sets

Seated Calf Raise-5 6-10 reps sets

Standing Calf Raise-3 8-12 reps sets

Final Thoughts

Okay, you got it, I've listed three of the strongest fitness workouts for men that you could ever like.

Exercise alone is difficult, so if you're staying with it, fighting through the discomfort, and eventually sweating some extra reps, the body will be grateful. And you're going to feel better than ever.