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Some people, like me and you, need the extra motivation to go to the gym, complete workout sets and generally stay on track with our fitness goals. With the numerous distractions available, it can be very challenging to push yourself to start that home workout or go to the gym – trust me, I know.
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The Ultimate Guide
At-home workout routine for men.
Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace.
The at-home workouts below require a limited amount of equipment. Plus, some of the movements can be substituted for bodyweight exercises in which you use your body’s own weight as resistance.
These exercises can serve as a weeklong beginner routine or be cycled to provide several sessions per week for advanced trainees.
If your goal is weight loss, you can add a form of cardio, such as running or cycling, between sessions.
Day 1: Legs, shoulders, and abs
Legs: dumbbell squats — 3 sets of 6–8 reps
Shoulders: standing shoulder press — 3 sets of 6–8 reps
Legs: dumbbell lunge — 2 sets of 8–10 reps per leg
Shoulders: dumbbell upright rows — 2 sets of 8–10 reps
Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps
Shoulders: lateral raises — 3 sets of 8–10 reps
Calves: seated calf raises — 4 sets of 10–12 reps
Abs: crunches with legs elevated — 3 sets of 10–12 reps
Day 2: Chest and back
Chest: dumbbell bench press or floor press — 3 sets of 6–8 reps
Back: dumbbell bent-over rows — 3 sets of 6–8 reps
Chest: dumbbell fly — 3 sets of 8–10 reps
Back: one-arm dumbbell rows — 3 sets of 6–8 reps
Chest: pushups — 3 sets of 10–12 reps
Back/chest: dumbbell pullovers — 3 sets of 10–12 reps
Day 3: Arms and abs
Biceps: alternating biceps curls — 3 sets of 8–10 reps per arm
Triceps: overhead triceps extensions — 3 sets of 8–10 reps
Biceps: seated dumbbell curls — 2 sets of 10–12 reps per arm
Triceps: bench dips — 2 sets of 10–12 reps
Biceps: concentration curls — 3 sets of 10–12 reps
Triceps: dumbbell kickbacks — 3 sets of 8–10 reps per arm
Abs: planks — 3 sets of 30-second holds
Beginner’s workout routine for men
As a beginner, you can progress very quickly because almost any exercise promotes muscle and strength gains. Still, it’s important to avoid overexertion, which can lead to Trusted Source injuries or decreased performance.
This workout routine involves going to the gym three days a week and completing full-body sessions each day. This allows you to get used to new movements, focus on proper form, and take time to recover.
You can add reps and sets as needed as you progress.
The beginner phase should last as long as you continue to improve. Some people may plateau at around six months, whereas others may continue to see results for more than a year.
Equipment required: fully equipped gym
Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories
Intensity: Select a weight that allows you to complete the prescribed reps while leaving about 2 solid reps in the tank.
Day 1: Full body
Legs: barbell back squats — 3 sets of 5 reps
Chest: flat barbell bench press — 3 set of 5 reps
Back: seated cable rows — 3 sets of 6–8 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
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: planks — 3 sets of 30-second holds
Day 2: Full body
Back/hamstrings: barbell or trap bar deadlifts — 3 sets of 5 reps
Back: pullups or lat pulldowns — 3 sets of 6–8 reps
Chest: barbell or dumbbell incline press — 3 sets of 6–8 reps
Shoulders: machine shoulder press — 3 sets of 6–8 reps
Biceps: barbell or dumbbell biceps curls — 3 sets of 8–10 reps
Shoulders: reverse machine fly — 3 sets of 10–12 reps
Calves: standing calf raises — 3 sets of 10–12 reps
Day 3: Full body
Legs: leg press — 3 sets of 5 reps
Back: T-bar rows — 3 sets of 6–8 reps
Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
Shoulders: one-arm dumbbell shoulder press — 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
Calves: seated calf raises — 3 sets of 10–12 reps
Abs: decline crunches — 3 sets of 10–12 reps
FAQ*
1. “Do I Need to Work Out Every Day?”
No, you do not need to work out every day. In fact, in most cases, I would recommend at least 1-2 days of total rest a week. However, just because you have a rest or recovery day scheduled into your calendar, doesn’t necessarily mean you aren’t active at all on these days. Light, regular movement such as walking your dog around the block, or taking time for stretching or foam rolling are great recovery techniques to help increase blood flow and reduce tension in tight muscles. Participating in regular rest days and practicing a well-balanced recovery routine can help you reduce your risk for injury and promote the longevity of your fitness routine.
2. “How Long Should I Work Out For?”
In general, your workouts do not need to be long to be effective. Many people who are new to fitness imagine slogging around for hours on the treadmill. This doesn’t need to be the case.
The length of your workout will largely depend on your fitness level, as well as the type of training and intensity you’re working out at. The CDC recommends at least 30 minutes of moderate-intensity aerobic activity 5 days a week, as well as 2 full body strength training sessions(1). Making sure you’re hitting these minimums for exercise is a great way to make sure you’re on track. However, if you’re under the recommendation, it’s okay, we all must start somewhere!
When it comes to the type of workout you’re completing - HIIT, circuit training sessions, or sprints will typically be quicker than moderate-intensity cardio sessions, as you’re working out at a higher intensity. For strength training sessions, you may want to schedule more time for warming up and resting between sets.
3. “How Can I Increase Lean Muscle Mass?”
Adding heavy strength training into your routine is just one way to increase lean muscle mass. But there are many ways to increase strong lean muscle tone in your body. Any form of resistance that your muscles must fight against that is greater than what they normally experience, can help stimulate the muscle growth process. Completing exercises with your body weight or resistance bands are also effective ways of training to build strength. Start with what you feel most comfortable with and continue building from there. As your exercises or the weight, you’re using start to feel too easy, increase your weight or choose more challenging exercises to continue challenging your muscles and see results.