Gym workout program for men

Gym workout program for men

The training program in the gym for men is best suited for men from 20 to 30 years old with good genetics and at least one year of training experience. The goal of the program is to increase muscle mass and strength. Nothing more, just heavy basic exercises that will provide your body with the strongest stress necessary to stimulate muscle growth.

FEATURES OF THE FULL BODY TRAINING PROGRAM FOR MEN

The development of all muscle groups is divided into three separate workouts, which are held every other day. You can train in another way. For example, there are two training days, then a day of rest and training again. As you prefer.

WORKOUT PROGRAM FOR MEN

The main emphasis is on the study of large muscle groups (legs, back, chest) with the help of heavy basic exercises. Since you have been practicing for more than a year, you can work out small muscle groups (CAVIAR, BICEPS AND TRICEPS). For the most effective study and stimulation of muscle growth, the number of repetitions has been increased.

The number of repetitions in the main exercises from (6 to 12) contributes to muscle hypertrophy by increasing strength. Rest between sets of 2-5 minutes, depending on the complexity of the exercise. The duration of the training program is at least 12 weeks.

TOTAL GYM WORKOUT PROGRAM FOR MEN

MONDAY (LEGS, PRESS)

  1. Squat 4×6-12
  2. Deadlift 4×6-10
  3. Leg extension in the simulator 3×8-12
  4. Leg curl in the simulator 3×8-10
  5. Sitting on socks 4×15-20
  6. Twisting 2-3 to failure

ENVIRONMENT (BACK, SHOULDERS)                                        

  1. Pull-ups on the horizontal bar 4-5×6-12
  2. Rod pull to the belt in a slope 4-5×8-10
  3. Army Bench 4-5×6-12
  4. Rod to the chin 4-5×8-10

FRIDAY (CHEST, ARMS, ABS)

  1. Bench press lying on a horizontal bench 4×6-12
  2. Dumbbell bench press on an incline bench 3×8-12
  3. Push-ups on the bars 4×6-12
  4. Lifting the bar for biceps 4×8-12
  5. Twisting 2-3 to failure

PROGRAM NOTES

    • Be sure to keep a training diary and write down everything related to the training.
    • Remember to warm up carefully before each workout. Warming up will not only protect against injuries, but will also increase efficiency.
    • Do a warm-up set and finishing sets with light weight, but do not take them into account during working sets.