Step by Step Workout for Men - The Hidden Formula to Building of Muscle, Strength, and Endurance while Exercising

Seduction

A good workout routine in men would contain strength training, hypertrophy, endurance, flexibility, and, of course, fitness. And if it is all about strengthening the muscles or bulking up your muscles or boosting your general cardiovascular endurance, then this multi-dimensional program will absolutely guarantee delivering all the desired outcomes. It's going to be structured on revealing how to blend the right workout routine for men by linking the training principles and specific exercises and weekly schedules.

1. Basic Fitness Literacy

Very simple things to know about as far as what fitness generally means in the most basic sense that an effective fitness program would encompass, that is:

1. Strength Training- 

It is a process of muscular strength building that is associated with weightlifting and contributes minimally to movement.

2. Hypertrophy Training- 

It is an exercise involving size development in a muscular body through weight lifting, which in its values ranges from moderate to heavy values and can normally be achieved between 8 to 12 repetitions

3. Cardiopulmonary conditioning: 

It is the exercise affecting the way that the heart and lungs function. Examples of the latter include running, cycling swimming

4. Flexibility and Mobility: 

It helps retain or improve a range of motion within a joint and muscles.

5. Core Stability:

 All movement is stabilized by contraction of abdominal and lower back muscles.

2. Split the balanced workout

Strength training, hypertrophy training-balance these out for every activity done in a week of training, followed by cardio conditioning, where one hits every angle of the muscle and gets decently recovered and in check with general health.

Very often, what is talked about is a split routine with 4-6 day split. Here is what that might look like:

Day 1 Chest, Shoulders and Triceps Press
Day 2: legs
Day 3. Cardio & Core 
Day 4. Back, Biceps & Rear Shoulder pulls
Day 5. Lower Body & Mobility (optional) 
Day 6. Full Body or Cardio 
Day 7. Rest or Active Recovery Feel,  free to play around with this based on what you are after, your fitness level & recovery requirement.

3. Hyper Structured Workout Plan for Male

The workout has to be split like this for every training day.

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

Warming up with 5-10 minutes dynamic stretching (arm circles, shoulder rolls, light cardio)

Exercise:

Bench Barbell Press - 4 sets x 6-8 reps

Aiming to add strength in chest and triceps

Incline Dumbbell Press - 3 sets x 8-10 reps:

Aiming for upper chest

Overhead Barbell Press 4 sets of 6 to 8 reps Emphasis :

 Shoulders, front deltoids, and mid deltoids

 Dumbbell Lateral Raises 3 sets of 12-15 reps Emphasis : 

Side deltoids should widen the shoulders

 Tricep Dips weighted if possible 3 sets of 8 to 10 reps Emphasis : 

Hit the triceps 

Tricep Pushdowns Cable or Rope 3 sets of 10 to 12 reps Emphasis :

 Isolation of triceps for more muscle accretion.

Cool down: 

static stretches - chest, shoulders and triceps.

2. Lower Body: Quads, Hamstrings, Glutes, Calves.

WARM UP : 5-10 minutes dynamic stretching leg swings, hip rotations, and some light cardio.

MainWorkout:

Squats (Barbell or Dumbbell) 4 X 6-8. Quads

 hamstrings and glutes.

Romanian Deadlifts 4 X 8-10.

 Hamstrings and glutes.

Leg Press Machine 3 X 10-12.

 Quads and glutes.

Walking Lunges 3 X 10-12 per leg.

Focus on glutes and quads.

Leg curls, seated or prone. 3 x 12-15 reps 

Isolation of the hamstring. 

Standing or seated calf raises. 4 x 12-15 reps 

Building of the calf Stretching 

 

Cool-down Static stretching, quads, hamstrings, calves.

3: Cardio & Core 

 Cardio Exercise:   

Choose any of the following that suits your preference or fitness level  

Running on treadmill or outdoors-

20-30 minutes at moderate or high intensities.   

Riding a cycle-

30-45 minutes at normal pace 

HIIT- High-Intensity Interval Training-

 Sprint for 15-20 minutes (20 seconds sprint, walk for 40 seconds) 

30-45 minutes at normal pace   

Core Workout: 

1). Plank for three sets x for 45 seconds up to one minute.

2). Russian twists with dumbbells-done thrice x 20 reps (10 each side).

3). Leg raises 3 sets of 12-15 reps

4). Cable Wood choppers -3 sets of 12 reps on each side

5). Bicycle crunches 3 sets of 20 reps.

Day 4: Sweaters Workout Session (Back, Biceps, Rear Deltoids)

Cardio/Warm-Up: 5-10 minutes dynamic stretching of arm swings, shoulder rolls, easy cardio 

Main Work Sets

1). Deadlift – 4 sets x 6-8 reps

Absolutely phenomenal for just assisting the movement of the body, though it trains on more on the back and also hits the glutes and hamstrings. 

2). Pull-Up (or Weighted if Possible) – 4 sets x 6-8 reps

Hitting wider across the back and includes biceps.

3). Bent-over Row (bar or dumbbell) – 4 sets x 8-10

Hits locally to thicken middle back

4). Lat Pulldown Machine - 3 sets x 10-12 reps

Workout Areas Cacked: Lats, upper back

5). Face Pulls (Cable) - 3 sets x 12-15

Target:  Improving posture through rear deltoids and upper back

6). Barbell or Dumbbell Bicep Curls -3 sets x 8-10 reps

Bicep Development.

7). Hammer Curls using Dumbbells-3 sets x 8-10 reps

Targeted Muscles: Forearms and brachialis. 

Cool Down: Stretch to the back, biceps, rear deltoids

  Day 5: Lower Body & Mobility

Warm Up: Low-level cardio, dynamic stretching for 5-10 minutes

Exercise

• Low or Medium Weight Barbell Squats:3 sets x 8-10 reps  
• Bulgarian Split Squats: 3 sets x 8-10 reps per limb
• Hip Thrusts using a Barbell or Bodyweight: 3 sets of 8-10 reps
• Box Jumps or Jumping Lunges: 3 sets of 10 reps
• Machine Curls for the Hamstrings: 3 sets of 12 reps
• Leg Day - Calf Raises: 3 sets of 15 reps

Mobility Work:

First 10-15 min to work some mobility work on foam roller, dynamic stretch and a few yoga poses.

Day 6: Full Body/Circuit

Option 1). Full Body

• Clean and Press-4 sets x 6 reps
• Pull-up-3 sets x 6-8 reps
• Front squats-3 sets x 8 reps
• Kettlebell Swings-3 sets x 15 reps
• Barbell row-4 sets x 8 reps
• Overhead press-3 sets x 8 reps

Option2). Cardio

• HIIT Workout: 20-25 minutes (sprints and rest alternations).
• Steady State Cardio: 30-45 minutes on moderate level.

Day 7: Rest or Active Recovery.

And today, maybe it has to be a resting day, but stretch a little, do some low-impact cardio like walk or swim, or some yoga.

4. Nutrition and Rebuild

You require nutrition and rebuilding support so that your muscles build pretty good at any workout.

1). Protein Intake:

 You take proper protein-1.6-2.2 grams per kilogram of your body weight so that you can gain and develop muscles.

2). Carb: 

The glycogen part is again filled through carbs. So, take carb-rich natural goodies like oats, quinoa, brown rice, etc.

3). Healthy fats:

 All those omega-3s, avo, nuts, seeds, and olive oil

4). Hydration:

 Hydrate before, during, and after

5). Sleep:

 Obtain full recovery with your muscles with 7-9 hours of sleep

5. Progress and Plateaus

The tougher and thicker your muscles become as you continue to train, the more it challenges your muscles, meaning the bigger it is. More of it means working with greater weight, more repetitions or sets. You have to check your lifts and make sure that you are in stride with the principle of muscle growth: progressive overload.

As long as you're moving forward progression check through your routine to mix things up of what you're doing and exercises, or mix things around with rep ranges.

Conclusion

Consistency and patience will get you building strength, muscle, and fitness. Variation of this workout will hit all of your major muscle groups while improving cardiovascular fitness and promoting well-rounded recovery. Remember