Men's Work Out Plan

It is absolutely crucial to build first a foundation of mass strength before you can move on towards your desired body goals. Without this, you will waste years of training getting a body that has no mass, size or strength. Not only with this plan you will improve your foundation, but you will also building the hard dense muscle you want. Even if you had years of training experience, it is important to take a step back and evaluate your history of improvement that you can make to get you body towards the next level. There is always room for more improvement.

Even though this fitness plan is designed with the basics in mind, you should be lifting heavy from the start. This means more than 60% more of your weight range. Each workout day will focus on a particular muscle group so you can feel the burn and tear of your muscles fibers. The program is not only about building muscle mass but also about developing a mind-muscle connection. The secret of getting your body goals is establishing a mindset, dedication and grit that will set you up for long term success. Now, let’s see what you got!

Day 1: Push

1. Close Grip Barbell Chest Press (3 sets, 8 reps)

2. Flat Bench Press Fly (3 sets, 12 reps)

3. Incline Barbell Chest Press (4 sets, 10 reps)

4. Tricep Cable Pushdown (3 sets, 10 reps)

5. Machine Dips (4 sets to failure)

Day 2: Pull

1. Barbell Bicep Curl (3 sets, 15 reps)

2. Alternating Hammer Curl (3 sets, 15 reps each arm)

3. Barbell Row (4 sets, 12 or 15 reps)

4. Deadlift (4 sets, 12,10,8,6 reps)

5. EZ Bar Curl Reverse Grip (3 sets, 12 reps)

6. Hyperextension (3 sets, 12 reps)

7. Pull Ups (3 sets to failure)

Day 3: Legs

1. Barbell Squat (4 sets, 20 reps)

2. Lying Leg Curl (3 sets, 12 reps)

3. Front Squat (4 sets, 12 reps)

4. Quad Extension (3 sets, 15 reps)

5. Standing Calf Raise (3 sets, 12 reps)

6. Seated Calf Raise (3 sets, 15 reps)

7. Treadmill Cool Down (10 minutes)

Day 4: Shoulder

1. Lateral Shoulder Raise (4 sets, 25 reps)

2. Barbell Shoulder Press Behind (3 sets, 10 reps)

3. Barbell Shrug (3 sets, 20 reps)

4. Rear Delt on Bench (4 sets, 12 reps)

5. Shoulder Front Raise (3 sets, 10 reps each arm)

Day 5: Push

1. EZ Bar Curl Reverse Grip (3 sets, 15 reps)

2. Barbell Bicep Curl (3 sets, 15 reps)

3. Close Grip Barbell Chest Press (3 sets, 12 reps)

4. Dumbbell Tricep Extension (4 sets, 12 reps)

5. Preacher Hammer Curl (4 sets, 12 reps each arm)

6. Leg Up Crunch (3 sets, 15 reps)

7. Treadmill Cool Down (10 minutes)