Repeat after us: Closed gyms and parks are not going to stop me from working on my dream body. Although it may not seem like it, getting or staying in shape is now more important than ever.

Whether you want to increase muscle mass or get ripped, if you follow a full body workout routine that suits your particular needs, you will get exactly what you work for. However, finding the right workout routine can be challenging. There are so many personal trainers out there offering all kinds of strength training programs and so many workout plans to choose from, it’s ludicrous. The key to progress is to find a workout plan that appeals to you and what you’re looking for.

In this article, we’re going to go over 3 full body workout plans for men looking to build muscle. Each workout plan is tailored for men of different levels: a beginner routine, an intermediate routine, and an advanced routine.

Full Body Workouts for Men

Full body workout

 

With a multitude of workout plans out there, it’s important to get specific about what you hope to gain out of them. So, what is it about these plans that are so unique? Well, they are tailor made with specific goals in mind, rather than covering a general demographic.

Essentially, every routine is directed towards an individual’s experience and personal fitness levels in the gym. That being said, here are the three full-body workouts to try, depending on your level of fitness:

Beginner Workout Routine

To begin, we’ll be taking a look at a novice full body workout routine. This workout isn’t too heavy, though, for those new to physical fitness, it will indeed prove challenging. Let’s get it!

Day 1 

  • Chest Workout – Barbell Bench Press – 4 sets of 8 reps
  • Back Workout – Lat-pulldowns – 4 sets of 10 reps
  • Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps
  • Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
  • Legs – Leg Extensions – 4 sets of 10 reps
  • Biceps – Barbell Bicep Curls – 3 sets of 10 reps

Day 2 

  • Triceps – Overhead Bar Extensions – 3 sets of 20 reps
  • Chest – Machine Chest Press – 4 sets of 10 reps
  • Legs – Leg Press Machine – 4 sets of 8 reps
  • Back – T-Bar Row – 4 sets of 10 reps
  • Shoulders – Lateral Raises – 3 sets of 20 reps
  • Biceps – EZ Bar Curls – 4 sets of 10 reps

Day 3

  • Legs – Lunges – 3 sets of 10 reps per leg
  • Triceps – Skull Crushers – 3 sets of 15 reps
  • Biceps – Hammer Curls – 3 sets of 12 reps
  • Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
  • Back – Close-Grip Pulldowns – 4 sets of 12 reps
  • Chest – Cable Fly – 4 sets of 10 reps

Intermediate Workout Routine

This next full body workout is perfect for men who are advanced enough to challenge themselves. No worries; it’s nothing too crazy. This workout plan will help you burn a good amount of fat without burning out in the process. It is a common 5-day split that will yield remarkable muscle gains. Ready, set, let’s go! 

Day 1

Chest
  • Chest Dip – 3 sets of MAX reps
  • Incline Dumbbell Bench Press – 3 sets of 10 reps
  • Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
Triceps
  • Tricep Extension – 3 sets of 10 reps
  • One Arm Dumbbell Extension – 3 sets of 10 reps
  • Skull Crushers – 3 sets of 8-10 Reps
Shoulders
  • Barbell Front Raise – 4 sets of 12 reps
  • Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps

 

Day 2

Back
  • Machine Reverse Fly – 3 sets of 10 reps
  • Wide-Grip Pull-Up 3 sets of MAX reps
  • Lat Pulldown – 3 sets of 10 reps
  • Straight Arm Lat Pulldown – 3 sets of 10 reps
  • Upright Row – 3 sets of 8-10 reps
Biceps
  • Preacher Curl – 3 sets of 10 reps
  • Standing Barbell Curl – 3 sets of 8-10 reps
  • Incline Dumbbell Curl – 3 sets of 10 reps

Day 3

Glutes, Quads, and Hamstrings
  • Leg Curl – 3 sets of 15 reps
  • Squat – 4 sets of 10,10,8,8 reps
  • Leg Extension – 3 sets of 15 reps
  • Dumbbell Lunge – 3 sets of 8 on each leg
  • 45 Degree Leg Press – 3 sets of 12 reps
Calves
  • Seated Calf Raise – 5 sets of 15 reps
  • Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy) reps

Day 4

Chest
  • Cable Crossovers – 3 sets of 10 reps
  • Dumbbell Fly – 3 sets of 10 reps
  • Barbell Bench Press – 3 sets of 10, 10, 8 reps
Shoulders
  • Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
  • One Arm Cable Lateral Raise – 3 sets of 12 reps
Triceps
  • Lying Dumbbell Extension – 3 sets of 10 reps
  • Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
  • Tricep Kickback – 3 sets of 10 reps

Day 5

Biceps
  • Reverse Barbell Curl – 3 sets of 10 reps
  • Concentration Curl – 3 sets of 10 reps
  • Cable Curl – 4 sets of 8-10 reps
Back
  • Bent-Over Row – 3 sets of 12 reps
  • Seated Row – 4 sets of 10 reps
  • Bent-Over Barbell Row – 3 sets of 10 reps
  • Smith Machine Upright Row – 3 sets of 8-10 reps

Advanced Workout Routine 

Advanced workout

Now is time for us to take things up a notch. This high-intensity routine includes a lot of heavy lifting and minimal breaks between sets.

This routine will require you to train 6 days per week, with just one day of rest. It may sound unmerciful, but you are no beginner now, are you? If you stick with our advanced routine, you will soon be collecting the rewards of a fantastic physique.

Day 1 (Chest & Back)

  • Barbell Bench Press – work up to a 5 rep MAX for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 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 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pull-Ups – 3 sets of 5-8 reps
  • Pulldowns – 3 sets of 6-10 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps

Day 2 (Legs)

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 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 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Calf-Raise – 5 sets of 10 reps
  • Hamstring Curls – 3 sets of 6-8 reps
  • Leg Press – 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps

Day 3 ( Arms & Shoulders)

  • Barbell Curls – 5 sets of 6-10 reps
  • Military Press or Dumbbell Press – 3 sets of 6-8
  • Lateral Raises – 5 sets of 10 reps
  • Dumbbell Curls – 3 sets of 6-10 reps

Day 4 (Rest Day)

Great, you’ve made it this far, today is your rest day. Relax your muscles to prepare for the next round.

Day 5 ( Shoulders, Chest, & Triceps)

  • Cable Fly – 3 sets of 12-15 reps
  • Lateral Raises – 5 sets of 15-20 reps
  • Reverse-Grip Pulldowns – 5 sets of 15-20 reps
  • Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
  • Incline Dumbbell Press – 3 sets of 6-10 reps
  • Hammer Strength Press – 3 sets of 10 reps

Day 6 ( Biceps & Back)

  • Pull-Ups – 3 sets of 6-10 reps
  • Rack Deadlifts – 3 sets of 10-12 reps
  • Pulldowns – 3 sets of 6-10 reps
  • Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
  • Barbell Shrugs – 3 sets of 15-20 reps

Day 7 (Legs – yes, again)

  • Seated Calf Raise – 5 sets of 6-10 reps
  • Standing Calf Raise – 3 sets of 8-12 reps
  • Hamstring Curls – 5 sets of 6-10 reps
  • Front Squats – 5 sets of 20-8 (Pyramiding) reps
  • Leg Extensions – 5 sets of 10 reps
Takeaway

So, there you have it– the best full body workout routines for men based on their fitness level. Each workout type for men is challenging in its own way, but if you stick to it, push hard, and squeeze in those extra reps, your future self will thank you.