Gym Workout Schedule for Men Pdf

Gym Workout Schedule for Men Pdf

Gym workout schedule for men

Indeed, almost every man dreams of having a good physique, but only a few fulfill their dream due to improper diet and workouts. We are all aware of what and where we are wrong. A comprehensive gym workout schedule for men pdf guides to build body physique easily but with hard training. 

For a good physique, proper training is essential through which we can achieve our workout goals quickly. A gym workout plan is necessary to be defined along with adding training volume for

  • The goal of losing fat
  • The goal of gaining muscles
  • The goal of pumping new strengths etc.

Diet and time gym workout plans

It is impossible to gain strong muscles within 2 or 3 months only with hard training as it also requires good time and a healthy diet. A significant role is played by proper dedication and motivation during workouts. 

Advanced training is required, which is not suggested and should also not be attempted unless you have appropriate strength training experience. Typical time frames include

  • For building a good physique, at least 1-2 years are required with proper diets
  • For strengthening muscles, beginners must lift weights for six months to attain the goal

Moreover, some high-quality gym workout plans for men are suggested in different Gym Workout Schedule for Men Pdf guides. 

Gym workout plan effects

It is usually a 28-day plan in which you will train your chest and back twice. It may feel like bulky work to do, so it can be reduced to hitting each muscle group every seven days. But it is not enough to force your body into making a positive physique.

Other results and workload of these mentioned in gym workout schedule for men Pdf typically include the following: 

  1. Doubling up back exercise and chest each week 
  2. Working on triceps and biceps twice a week
  3. Working, directly and indirectly, will stimulate your body’s needs to get stronger in less time
  4. To gain size and strengths, exercising for shoulders, abs, and legs
  5. Allowing muscles to boost up by pumping bigger and stronger weights

Therefore, it is suggested to perform a straight set of 4 to 5 moves in four weekly workouts plan. These are all stuck to exercises, sets, reps, tempo, and rest periods with proper diet and time plans. These are arranged in four weekly manners as

  • First workout: Targets your triceps and chest
  • Second workout: Targets your back and biceps
  • Third workout: Focuses on chest and leg strains
  • Fourth workout: Aims to strengthen your back and shoulders

 Is the gym workout schedule the same for beginners? Or is it entirely different from the typical workout plans in the gyms? As per the gym workout schedule for men pdf guide, it is a four-weekly plan in order as

  • Week 1: Full-body split
  • Week 2: Two-day split: Upper body/Lower body
  • Week 3: Three-day split: Push/Pull/Legs
  • Week 4: Four-day split: Full body

Gym workout schedule for men

For a beginner, starting workout plans in the gym can be a little bit intimidating but can be relaxed with proper guidance and approachable plans and diet. These gym workout plans may become refreshing once the process becomes smooth for him.

In the beginning, one can progress very quickly because almost any exercise promotes muscle and strength gains. Still, one should take care and avoid overexertion, which may lead to

  • Severe injuries
  • Decreased performance
  • Poor weight gain etc.

Initially, it is suggested for a gym plan for three days per week which are typically Monday, Wednesday, and Friday. These are full-body sessions completed each day which allows one to get used to

  • New movements
  • Gain proper form
  • Take time to recover

As the exercise progresses, one may add reps and sets as needed. This phase should last as long as one continues to improve. To see better and even the best results, one may continue to work hard for more than a year.

Gym essentials 

For a good workout plan, there should be a fully equipped gym. Rest periods include 60–90 seconds for accessories and 90–180 seconds for main movements. The intensity of equipment should allow for completing the prescribed reps. 

First 3-days gym workout plan for full-body includes

Day 1:

  • Legs: barbell back squats — 3 sets of 5 reps
  • Shoulders: seated dumbbell shoulder press — 3 sets of 6–8 reps
  • Triceps: cable rope triceps pushdowns — 3 sets of 8–10 reps
  • Shoulders: lateral raises — 3 sets of 10–12 reps
  • Abs: planks — 3 sets of 30-second holds
  • Back: seated cable rows — 3 sets of 6–8 reps
  • Calves: seated calf raises — 3 sets of 10–12 reps
  • Chest: flat barbell bench press — 3 sets of 5 reps

Day 2:

  • Back/hamstrings: barbell or trap bar deadlifts — 3 sets of 5 reps
  • Chest: barbell or dumbbell incline press — 3 sets of 6–8 reps
  • Shoulders: reverse machine fly — 3 sets of 10–12 reps
  • Back: pullups or leg pulldowns — 3 sets of 6–8 reps
  • Biceps: barbell or dumbbell biceps curls — 3 sets of 8–10 reps
  • Shoulders: machine shoulder press — 3 sets of 6–8 reps
  • Calves: standing calf raises — 3 sets of 10–12 reps

Day 3:

  • Back: T-bar rows — 3 sets of 6–8 reps
  • Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
  • Calves: seated calf raises — 3 sets of 10–12 reps
  • Abs: decline crunches — 3 sets of 10–12 reps
  • Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
  • Triceps: dumbbell or machine triceps extensions — 3 sets of 8–10 reps
  • Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps
  • Legs: leg press — 3 sets of 5 reps

These all activities in the first three-day program help provide the full-body stimulus you need to gain muscle. It allows quick recovery between workout sessions. After one and a half months, it is time to step up a training session to keep your gains coming.

One should be able to handle more weight on the bar with good exercise techniques. These intermediate workload programs increase reps and sets to stimulate new muscle growth. One can gradually add more weight or reps when the previous becomes too easy.

Consistent routine

There are clear-cut rules in the gym workout schedule for men pdf that one can follow for several years until an advanced level is reached. Switching exercises occasionally helps to keep your body 

  • Healthy and fit
  • Prevent burnout
  • Gaining training experience

One thing to be noted is that every soreness is not always an indicator of muscle growth. One may not get sore after every workout, which is good for body physique. One proper day in a gym can provide good health to your body which’s routine should be

  • Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps
  • Quadriceps: seated leg extensions — 3 sets of 10-12 reps
  • Calves: calf press on leg press — 4 sets of 12–15 reps
  • Rear deltoids/traps: face pulls — 3 sets of 10–12 reps
  • Biceps: machine preacher curls — 3 sets of 12–15 reps
  • Back: one-arm cable rows — 3 sets of 10–12 reps
  • Shoulders: overhead press — 4 sets of 6–8 reps
  • Glutes: barbell hip thrusts — 3 sets of 8-10 reps
  • Hamstrings: lying leg curls — 3 sets of 10-12 reps
  • Abs: leg raises on Roman chair — 4 sets of 12–15 reps

One should switch exercise routines between upper body and lower body activities alternately that may add additional sets and reps and more complex exercises that ultimately lead to starting new muscle growth.

Advanced gym workout schedule for men pdf

Once the body is habitual to a regular four-weekly gym workout routine, it is suggested to add new volumes of reps and steps and gain intensity (weight) on the bar. It is more than essential for advanced gym-goers to keep gaining muscle.

Be aware of strict routines that one should not attempt this routine unless he has been training consistently for two or more years. Perfection is never achieved, and there is still room for significant progress at this stage.

Now this advanced gym workout schedule includes

  1. Gym workout six days per week with one rest day in between
  2. Consistent pull-push-legs pattern
  3. Hitting each muscle group twice per week
  4. For muscle growth, incorporate supersets for maximum hypertrophy

While following the plan consistently, one can increase the weight on the bar by gradually increasing sets and reps. Supersets include completing the initial set of the first movement immediately followed by the second movement. 

Advanced Gym Workout Schedule

The advanced workout schedule for various pulls and weights are

Push A

  • Chest: flat barbell bench press — 5 sets of 5 reps
  • Chest: incline dumbbell bench press — 3 sets of 10–12 reps
  • Chest: cable crossovers — 4 sets of 10–12 reps
  • Shoulders: seated dumbbell press — 3 sets of 6–8 reps
  • Triceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps super settled with lateral raises — 4 sets of 10–12 reps

Legs A

  • Legs: barbell back squats — 5 sets of 5 reps
  • Hamstrings: lying leg curls — 4 sets of 10–12 reps
  • Calves: seated calf raises — 4 sets of 12–15 reps
  • Legs: leg press — 3 sets of 8–10 reps
  • Hamstrings: Romanian dumbbell deadlifts — 3 sets of 6–8 reps
  • Abs: decline crunches — 4 sets of 12–15 reps

Pull A

  • Back: pullups or lay pulldowns — 3 sets of 10–12 reps
  • Back: T-bar rows or seated cable rows — 3 sets of 10–12 reps
  • Biceps: standing cable curls — 4 sets of 10–12 reps
  • Back/hamstrings: barbell deadlift — 5 sets of 5 reps
  • Biceps: hammer curls — 4 sets of 10-12 reps super settled with dumbbell shrugs 4 sets of 10–12 reps
  • Rear deltoids/traps: face pulls — 4 sets of 12–15 reps

Pull B

  • Back: bent-over barbell rows — 3 sets of 6–8 reps
  • Lower back: hyperextensions — 4 sets of 10–12 reps with machine preacher curls — 4 sets of 10–12 reps
  • Biceps: standing dumbbell curls — 4 sets of 10–12 reps
  • Back: pullups (weighted if needed) — 3 sets of 8–10 reps
  • Back: one-arm rows — 3 sets of 8–10 reps

Legs B

  • Legs: barbell front squats — 5 sets of 5 reps
  • Legs: walking dumbbell lunges — 3 sets of 10–12 reps per leg
  • Abs: hanging leg raises — 4 sets of 12–15 reps
  • Hamstrings: glute ham raises — 3 sets of 8–10 reps
  • Quadriceps: seated leg extensions — 4 sets of 10–12 reps with standing calf raises — 4 sets of 12–15 reps

Push B

  • Chest/triceps: dips (weighted if needed) — 4 sets of 10–12 reps
  • Shoulders: single-arm cable lateral raises — 4 sets of 10–12 reps
  • Chest: machine fly — 4 sets of 10–12 reps
  • Chest: dumbbell bench press (incline or flat) — 3 sets of 8–10 reps
  • Triceps: overhead extensions with rope — 4 sets of 10–12 reps
  • Shoulders: overhead press — 5 sets of 5 reps

Summarizing all advanced gym workout schedules for men, it is an effective and efficient best for six days per week program. It is just superb and best if one has several years of training under your performance belt.

Top exercises in the gym

The first and foremost goal of following gym plans is maintaining your fitness level and keeping yourself active throughout the day. The best and recommended routine from specialists is to work six days a week with other factors like

  • Work duration should be 45-60 minutes
  • The primary goal should be to maintain fitness
  • Start training from the beginner level
  • Rest periods range between 1 to 2 minutes

How should these seven days be spent? It is essential to understand. So, let’s get started. 

7 Days Gym Workout Schedule for Men Pdf Guidelines

Day 1 – Chest, Shoulder, and Triceps

  • Run 10 minutes on the treadmill, including 2 minutes Jog, 4 minutes run at moderate speed, 2 minutes slight walk, and 2 minutes running at moderate to fast speed
  • 2 sets * 10 reps with 1-minute rest between sets
  • 15, 12, and 10 flat bench presses
  • 10,8 and 6 reps for dumbbell pullover
  • For barbell overhead, press 15, 12, and 10 reps. 
  • For triceps rope pushdowns, 15, 12, and 10 reps

Day 2 – Back and Biceps

  • Bicycling – 10 Minutes
  • Seated Rowing – 12, 10, 8 reps
  • Barbell Curl – 12, 10, 8 reps
  • Lat Pulldown – 12, 10, 8 reps
  • Face Pull – 12, 10, 8 reps
  • Deadlift – 8, 6, 4 reps

Day 3- Legs

  • Treadmill – 5 Minutes
  • Leg Extension – 15, 12, 10 reps
  • Calf Raise – 15, 12, 10 reps
  • Machine Leg Press – 15, 12, 10 reps
  • Hamstring Curl – 12, 10, 8 reps
  • Barbell Back Squat – 15, 12, 10 reps

Day 4 – Chest, Shoulder, and Triceps

  • Incline Bench Press – 15, 12, 10 reps
  • Dumbbell Front Raise – 12, 10, 8 reps
  • Upright Row – 12, 10, 8 reps
  • Seated Machine Fly – 12, 10, 8 reps
  • Dumbbell Lateral Raise– 12, 10, 8 reps
  • Burpees – 15, 12, 10 reps

Day 5 – Back and Biceps

  • Treadmill – 5 Minutes
  • Bicycling – 5 Minutes
  • Pullups/ Lat Pulldown – 12, 10, 8 reps
  • Barbell Curl – 12, 10, 8 reps
  • Romanian Deadlift – 8, 6, 4 reps
  • Barbell Bent Over Row – 12, 10, 8 reps

Day 6 – Legs

  • Squat Jump – 10 reps x 2 sets
  • Dumbbell Bulgarian Squat – 10 reps x 3 sets
  • Leg Extension – 10 reps x 3 sets
  • Calf Raise – 10 reps x 3 sets
  • Hack Squat – 10 reps x 3 sets
  • Barbell Hip Thrust – 10 reps x 3 sets

Day 7 – Abs and Oblique (Core) – Optional

  • Treadmill – 5 Minutes
  • Bicycling – 5 Minutes
  • Mountain Climbing – 30 seconds, 15 second rest
  • Dumbbell Side Bend – 10 reps, 15 second rest
  • Cable Leg Raises– 10 reps, 15 second rest
  • Bicycle Crunches – 20 seconds, 15 seconds Rest
  • Side Plank – 30 seconds, no rest
  • Hanging Knee Raise – 10 reps, 20 seconds of rest
  • Plank – 60 Seconds Hold, 15 seconds Rest
  • Side Plank– 30 Seconds Each Side
  • V-ups Crunches– 20 Seconds, 20 second rest
  • Plank – 60 seconds, 15 second rest
  • Russian Twist– 20 seconds, 20 second rest
  • Hanging Oblique Twist – 10 reps, 20 seconds Rest

Frequently Asked Questions (FAQs)

Q: Is there any guide for healthy exercises?

Yes, we can find a gym workout schedule for men pdf guide on Google in which we came to know about treadmill jogs, pushups, bodyweight squats, jumping rope or jacks, or stationary bicycling.

Q: How much should I warm up?

It should be done in a way that helps you increase blood flow and allow your muscles to use oxygen efficiently. It also assists in reducing the chances of injury.

Q: Can we take a rest in the middle of the week?

Jumping ropes or jacks are best done for 5 to 10 minutes for warm-up. Rest is good when we make sure that we complete all six training days in a week if we want growth.

Q: How much should we eat to gain muscle?

When it comes to bodybuilding, nutrition is equally essential as a workout. For the growth of muscles, a proper quantity of protein, carbs, and fats is essential.

Q: What diet is suggested for a good physique?

For developing a better body physique, the normal healthy diet includes

  • Protein – 1.8–2.5 g/kg/day protein
  • Fats – 0.5–1.5 g/kg/day
  • Carbohydrates – 3–5 g/kg/day

Proteins are necessary to take in the body, especially in breakfast and post-workout meals.

Q: Where can we get protein in our diet?

Protein comes from various foods and dishes like eggs, beef, fish, chicken, turkey, soya chunks, and chicken, etc. One may use food to isolate protein that can help you recover damaged muscle and may support muscle growth.

Q: How much weight should I lift to gain muscle?

 It solely depends on the goal of becoming more assertive and stronger. If you follow a six days a week plan, you should lift moderate weight in 1st half and heavier weights in 2nd half of the week.

Q: Do weight lifting enhance strength?

Doing 5 to 8 reps with lifting moderate weights will help you enhance your strength. While if one wants to shoot up muscle gain, it is suggested to lift 4-8 reps with heavier weights.

Conclusion

The gym workout plan should be consistent with the fitness and physique of the body. For a beginner, workout routines help you progress toward your muscle and strength goals. Training modes vary accordingly as the experience is gained.

The first steps for getting in the best shape of your life are 

  • proper exercise regimen
  • consistent gym workout schedule
  • good nutrition habits 

However, a person with uncertain health conditions should always try to contact a healthcare professional before starting any exercise program following gym workout schedule for men pdf. 

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