Men’s Workout Routine To Get Big And Ripped
If you’re a male, and you want to get big and ripped fast, you are in the right place!
Building muscle is easy, but doing it without gaining too much body fat is the real hard work.
Obtaining lean muscle mass with tons of body fat is not appealing at all.
Weight lifting has many health benefits. Building lean muscle mass is a long and tough journey, but if you have what it takes, you won’t get disappointed!
We prepared you a male workout routine so you can get big and ripped fast
Most men want to become stronger and look better.
In order to do this we will work every muscle group at least once a week with compound and isolation exercises, so you can get this aesthetic look.
Cardio is also very important for your conditioning. With this men’s workout routine we only included one HIIT session, but recommend you to add at least one or two other session of HIIT (High Intensity Interval Training) or LISS
This men’s workout plan is composed of 5 days of training:
- 5 days of weight training
- 1 of these days will include HIIT (High Intensity Interval Training)
- 2 days of rest
Note: If you have joints pain, we highly recommend you to change the HIIT to LISS.
Warming up is very important to prevent injuries and prepare your body for the workout.
And we will be cooling down after each workout to help your body recover and prevent soreness.
We will omit them in this article for brevity, but you can find them in our app.
This men’s workout routine will often target a muscle group with compound exercises then isolation exercises. Since compound exercises also use secondary muscle groups at the same time, they will help you get bigger and stronger.
Here are some other benefits of compound exercises:
- Build the most muscle
- Increase strength the fastest
- Burn more calories during exercise
- Improve coordination, reaction and balance
If you want to build muscle mass, you will have to lift heavy and moderate weights so you can perform 8-12 reps with good form.
You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion.
Training with very heavy weights (4-6 reps or less) can also be used to get stronger, but it’s not the only way to build muscle. In this workout program it won’t be a priority, but you want to add these kind of workouts on the long run.
If you want to stay lean, you want to make sure your nutrition is on point.
With the right nutrition and this workout program, you will get big and lean.
This men’s workout routine provides you 5 days of resistance training.
If your schedule is tight, check our 3-day workout routine.
This workout routine will help you get results, but don’t hesitate to make changes to it.
For example, if you’re a beginner you might want to reduce the number of sets to 3.
And for the rest periods, we highly recommend you to aim for 2 minutes for compound exercises, and 1 minute for isolation ones.
Oh hey, lifting weights won’t make you "bulky", a bad diet will!
If you don’t have access to a gym, you can follow this calisthenics workout routine.
Day 1: Legs On Fire 🔥
| Strength | |
| Barbell Squat | 4 x 6 reps |
| Rest | 120 seconds |
| Leg Press | 3 x 8 reps |
| Rest | 90 seconds |
| Leg Extension | 3 x 12 reps |
| Rest | 60 seconds |
| Leg Curl | 3 x 12 reps |
| Rest | 60 seconds |
| Calf Raise | 3 x 12 reps |
| Rest | 60 seconds |
You can find the workout routine in our app:
| Shoulders #1 | |
| Overhead Press (OHP) | 3 x 6 reps |
| Rest | 120 seconds |
| Shoulders #2 | |
| Seated Dumbbell Press | 3 x 8 reps |
| Rest | 90 seconds |
| Shoulders #3 | |
| Bent Over Dumbbell Rear Delt Raise | 3 rounds x 8 reps |
| Dumbbell Lateral Raise | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Arms #1 | |
| Barbell Curl | 3 rounds x 8 reps |
| Seated French Press | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Arms #2 | |
| Hammer Curl | 3 rounds x 10 reps |
| Cable Rope Tricep Pushdown | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Front | |
| Crunch | 3 rounds x 10 reps |
| Leg Pull In | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Obliques | |
| Oblique Crunch | 3 rounds x 10 reps |
| Side Plank Pulse (Right side) | 3 rounds x 10 reps |
| Side Plank Pulse (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Cardio | |
| Treadmill (Steady State) (Low intensity run. You can replace it with another cardio exercise.) | 1 x 30 minutes |
| Back | |
| Pull Up | 3 x 8 reps |
| Rest | 120 seconds |
| Bent Over Barbell Row | 3 x 8 reps |
| Rest | 90 seconds |
| Lat Pulldown | 3 x 10 reps |
| Rest | 90 seconds |
| Biceps | |
| Barbell Curl | 3 x 8 reps |
| Rest | 60 seconds |
| Hammer Curl | 3 x 10 reps |
| Rest | 60 seconds |
| Chest | |
| Barbell Bench Press | 4 x 6 reps |
| Rest | 120 seconds |
| Dumbbell Incline Bench Press | 4 x 8 reps |
| Rest | 90 seconds |
| Shoulders | |
| Overhead Press (OHP) | 3 x 8 reps |
| Rest | 90 seconds |
| Dumbbell Lateral Raise | 3 x 10 reps |
| Rest | 90 seconds |
| Triceps | |
| Cable Tricep Pushdown | 3 x 12 reps |
| Rest | 60 seconds |
Rest days are essential for muscle recovery and help prevent injuries by allowing the body to repair and strengthen itself. They also provide a mental break, reducing stress and improving overall motivation for future workouts.
Rest days enhance performance by allowing glycogen stores to replenish and reducing the risk of burnout. Additionally, they support immune function, helping the body to fend off illness and maintain overall health.
| Squat | |
| Barbell Front Squat | 3 rounds x 8 reps |
| Rest | 120 seconds |
| Leg Curl | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Split squat | |
| Barbell Split Squat (Right side) | 3 rounds x 10 reps |
| Barbell Split Squat (Left side) | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Leg extension | |
| Leg Extension | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Leg curl | |
| Leg Curl | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Calf press | |
| Calf Press On Leg Press | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Shoulders #1 | |
| Bent Over Cable Rear Delt Fly | 3 x 15 reps |
| Rest | 120 seconds |
| Shoulders #2 | |
| Arnold Press | 3 x 8 reps |
| Rest | 90 seconds |
| Shoulders #3 | |
| Bent Over Dumbbell Rear Delt Raise | 3 rounds x 8 reps |
| Dumbbell Lateral Raise | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Arms #1 | |
| Barbell Curl | 3 rounds x 8 reps |
| Seated French Press | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Arms #2 | |
| Hammer Curl | 3 rounds x 10 reps |
| Cable Rope Tricep Pushdown | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Front | |
| Crunch | 3 rounds x 10 reps |
| Leg Pull In | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Obliques | |
| Oblique Crunch | 3 rounds x 10 reps |
| Side Plank Pulse (Right side) | 3 rounds x 10 reps |
| Side Plank Pulse (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Cardio | |
| Treadmill (Steady State) (Low intensity run. You can replace it with another cardio exercise.) | 1 x 30 minutes |
| Back | |
| Barbell Deadlift | 3 x 6 reps |
| Rest | 120 seconds |
| Seated Cable Row | 3 x 8 reps |
| Rest | 90 seconds |
| Lat Pulldown Close Grip | 3 x 10 reps |
| Rest | 90 seconds |
| Biceps | |
| Dumbbell Curl | 3 x 10 reps |
| Rest | 60 seconds |
| Cable Curl | 3 x 10 reps |
| Rest | 60 seconds |
| Chest | |
| Barbell Incline Bench Press | 3 x 6 reps |
| Rest | 120 seconds |
| Dumbbell Bench Press | 3 x 8 reps |
| Rest | 90 seconds |
| Shoulders | |
| Cable Face Pull | 3 x 12 reps |
| Rest | 90 seconds |
| Bent Over Dumbbell Rear Delt Raise | 3 x 8 reps |
| Rest | 90 seconds |
| Triceps | |
| Cable Rope Tricep Pushdown | 3 x 12 reps |
| Rest | 60 seconds |
Incorporating rest days into your routine promotes long-term fitness progress by preventing overtraining and maintaining hormonal balance. They also offer an opportunity for reflection and goal-setting, fostering a more mindful and sustainable approach to exercise.
Rest days contribute to improved sleep quality, which is crucial for overall recovery and cognitive function. They also encourage social connections and leisure activities, enriching life outside of fitness.
| Strength | |
| Barbell Squat | 4 x 6 reps |
| Rest | 120 seconds |
| Leg Press | 4 x 8 reps |
| Rest | 90 seconds |
| Leg Extension | 4 x 12 reps |
| Rest | 60 seconds |
| Leg Curl | 4 x 12 reps |
| Rest | 60 seconds |
| Calf Raise | 3 x 12 reps |
| Rest | 60 seconds |
| Shoulders #1 | |
| Overhead Press (OHP) | 3 x 6 reps |
| Rest | 120 seconds |
| Shoulders #2 | |
| Seated Dumbbell Press | 3 x 8 reps |
| Rest | 90 seconds |
| Shoulders #3 | |
| Bent Over Dumbbell Rear Delt Raise | 3 rounds x 8 reps |
| Dumbbell Lateral Raise | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Arms #1 | |
| Barbell Curl | 3 rounds x 8 reps |
| Seated French Press | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Arms #2 | |
| Hammer Curl | 3 rounds x 10 reps |
| Cable Rope Tricep Pushdown | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Front | |
| Crunch | 3 rounds x 10 reps |
| Leg Pull In | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Obliques | |
| Oblique Crunch | 3 rounds x 10 reps |
| Side Plank Pulse (Right side) | 3 rounds x 10 reps |
| Side Plank Pulse (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Cardio | |
| Treadmill (Steady State) (Low intensity run. You can replace it with another cardio exercise.) | 1 x 30 minutes |
| Back | |
| Pull Up | 4 x 8 reps |
| Rest | 120 seconds |
| Bent Over Barbell Row | 3 x 8 reps |
| Rest | 90 seconds |
| Lat Pulldown | 3 x 10 reps |
| Rest | 90 seconds |
| Biceps | |
| Barbell Curl | 3 x 8 reps |
| Rest | 60 seconds |
| Hammer Curl | 3 x 10 reps |
| Rest | 60 seconds |
| Chest | |
| Barbell Bench Press | 4 x 6 reps |
| Rest | 120 seconds |
| Dumbbell Incline Bench Press | 4 x 8 reps |
| Rest | 90 seconds |
| Shoulders | |
| Overhead Press (OHP) | 3 x 8 reps |
| Rest | 90 seconds |
| Dumbbell Lateral Raise | 3 x 10 reps |
| Rest | 90 seconds |
| Triceps | |
| Cable Tricep Pushdown | 3 x 12 reps |
| Rest | 60 seconds |
Rest days facilitate joint health by giving connective tissues time to recover and adapt, reducing the likelihood of chronic pain and stiffness. They also provide an opportunity to engage in hobbies and activities that bring joy and relaxation, contributing to a well-rounded lifestyle.
Rest days support cardiovascular health by reducing inflammation and stress on the heart, allowing for better long-term endurance and vitality. They also offer a chance to explore new interests and experiences, enriching your personal growth and satisfaction beyond fitness.
| Squat | |
| Barbell Front Squat | 4 rounds x 8 reps |
| Rest | 120 seconds |
| Leg Curl | 4 rounds x 8 reps |
| Rest | 60 seconds |
| Split squat | |
| Barbell Split Squat (Right side) | 4 rounds x 10 reps |
| Barbell Split Squat (Left side) | 4 rounds x 10 reps |
| Rest | 90 seconds |
| Leg extension | |
| Leg Extension | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Leg curl | |
| Leg Curl | 3 rounds x 15 reps |
| Rest | 60 seconds |
| Calf press | |
| Calf Press On Leg Press | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Shoulders #1 | |
| Bent Over Cable Rear Delt Fly | 4 x 15 reps |
| Rest | 120 seconds |
| Shoulders #2 | |
| Arnold Press | 4 x 10 reps |
| Rest | 90 seconds |
| Shoulders #3 | |
| Bent Over Dumbbell Rear Delt Raise | 3 rounds x 8 reps |
| Dumbbell Lateral Raise | 3 rounds x 10 reps |
| Rest | 90 seconds |
| Arms #1 | |
| Barbell Curl | 3 rounds x 8 reps |
| Seated French Press | 3 rounds x 8 reps |
| Rest | 60 seconds |
| Arms #2 | |
| Hammer Curl | 3 rounds x 10 reps |
| Cable Rope Tricep Pushdown | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Front | |
| Crunch | 3 rounds x 10 reps |
| Leg Pull In | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Obliques | |
| Oblique Crunch | 3 rounds x 10 reps |
| Side Plank Pulse (Right side) | 3 rounds x 10 reps |
| Side Plank Pulse (Left side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Cardio | |
| Treadmill (Steady State) (Low intensity run. You can replace it with another cardio exercise.) | 1 x 30 minutes |
| Back | |
| Barbell Deadlift | 3 x 6 reps |
| Rest | 120 seconds |
| Seated Cable Row | 3 x 8 reps |
| Rest | 90 seconds |
| Lat Pulldown Close Grip | 3 x 10 reps |
| Rest | 90 seconds |
| Biceps | |
| Dumbbell Curl | 3 x 10 reps |
| Rest | 60 seconds |
| Cable Curl | 3 x 10 reps |
| Rest | 60 seconds |
| Chest | |
| Barbell Incline Bench Press | 4 x 6 reps |
| Rest | 120 seconds |
| Dumbbell Bench Press | 4 x 8 reps |
| Rest | 90 seconds |
| Shoulders | |
| Cable Face Pull | 3 x 8 reps |
| Rest | 90 seconds |
| Bent Over Dumbbell Rear Delt Raise | 3 x 8 reps |
| Rest | 90 seconds |
| Triceps | |
| Cable Rope Tricep Pushdown | 3 x 12 reps |
| Rest | 60 seconds |
Do this workout routine 8 weeks to see significant result, they can start switching things up with our other training plans.
If you want to keep building muscle, try this one:
If you want to lose weight, try this one: