# 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** ![Men’s workout routine](//cdn.gymaholic.co/articles/workouts/7-men-routine/two-big-men-lifting-heavy.jpg "Men’s workout routine") ## Weight training and cardio training for men 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 and cooling down 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. ## Compound and isolation exercises 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 ## Train with heavy and moderate weights to get strong 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.](https://www.gymaholic.co/articles/is-heavy-lifting-required-for-building-muscle-size) In this workout program it won’t be a priority, but you want to add these kind of workouts on the long run. ## What about nutrition? 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. ## Description of the men’s workout plan 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.](https://www.gymaholic.co/articles/how-long-should-you-workout-for) Oh hey, lifting weights won’t make you "bulky", a bad diet will! ## What if I don’t have access to a gym? If you don’t have access to a gym, you can follow this [calisthenics workout routine.](https://www.gymaholic.co/articles/21-day-calisthenics-workout-to-kickstart-your-fitness-journey) ## The men’s 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: {id:15276,className:Plan} ### Day 2: Shoulders And Arms

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

### Day 3: Abs And LISS

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

### Day 4: Pull Workout 🦇

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

![Day 5 Workout Image](https://cdn-training.gymaholic.co/media/10422570-4774-45b7-9873-8220b6d943f9.jpg) ### Day 5: Push Hypertrophy 💯

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

### Day 6: Rest day 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. ### Day 7: Rest day 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. ### Day 8: Leg Pump 👊

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

### Day 9: Deltoids & Arms

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

![Day 10 Workout Image](https://cdn-training.gymaholic.co/media/ffde339d-3923-4b13-90a7-698d025912b1.jpg) ### Day 10: Abs And LISS

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

### Day 11: Thick Back & Biceps 💪

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

### Day 12: Complete Push Workout

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

### Day 13: Rest day 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. ### Day 14: Rest day 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. ![Day 15 Workout Image](https://cdn-training.gymaholic.co/media/fba93da5-a91d-4564-857e-7d0f8b0da116.jpg) ### Day 15: Legs On Fire Progression 🔥

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

### Day 16: Shoulders And Arms

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

### Day 17: Abs And LISS

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

### Day 18: Pull Workout Progression 🦇

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

### Day 19: Push Hypertrophy Progression 💯

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

### Day 20: Rest day 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. ### Day 21: Rest day 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. ![Day 22 Workout Image](https://cdn-training.gymaholic.co/media/9386d4bf-37c0-4320-980c-f336f735f8a2.jpg) ### Day 22: Leg Pump Progression 👊

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

### Day 23: Deltoids & Arms

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

### Day 24: Abs And LISS

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

### Day 25: Thick Back & Biceps Progression 💪

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

### Day 26: Complete Push Workout Progression

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

## How should I do this workout program for? 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: {id:32767,className:Plan} If you want to lose weight, try this one: {id:33345,className:Plan}