Once you’ve been working out for more than a year, you will be ready to enter the world of split body part training. These types of workouts allow you to give more time and attention to working each individual muscle group.
In this article, we present you with some key guidelines on how to organise the best workout plans for men. You will also find the ideal workout schedule for men to achieve weight loss and muscle gain.
Your Training Split Options
Training splits are the way you divide up your workout programs for men over the course of your training period. Usually, training cycles are based on a 7-day week, but not always. One cycle should cover every part of the body that you want to cover and build in sufficient recovery time. Training splits comprise the workout plan for men to build muscles. (1), (2)
The Best Workout Plans For Men
Full Body Workout For Men
Total body training involves working every muscle group that you want to hit over the training cycle in one session. Though it is often considered to be a beginner workout for men, total body training is applicable to all experience levels. Total body training is an effective weight loss workout plan for men because it burns maximum calories. This is a great workout routine for men at home.
A total body split usually involves fewer exercises than other types of split. The focus is on compound exercises. Typically this workout is performed 3 days per week with a day’s rest in between. (3)
This is one of the best workout plans for men to build muscle:
- Squats – 4 x 8
- Bench Press – 4 -8
- Weighted Dips – 3 x 8-10
- Deadlifts – 4 x 8
- Weighted Chins – 3 x 6-8
Squats – 4 x 8
Bench Press – 4 -8
Weighted Dips – 3 x 8-10
Deadlifts – 4 x 8
Weighted Chins – 3 x 6-8
There are two big pluses to this type of total body split:
- Plenty of recovery and recuperation time.
- More frequent stimulation of the target muscle group.
Push / Pull / Legs
A Push / Pull / Leg workout has you doing three workouts to cover the entire body. The body parts are divided into pushing muscles:
The pulling muscles are the:
Leg training involves:
With this type of split, you should do three workouts in a row. Then, take a day off and repeat. So, over the course of a 7-day week, you will be hitting each muscle group twice.
Here is an effective Push / Pull / Leg workout for men:
- Bench Press – 4 x 12/10/8/6
- Incline Dumbbell Press – 3 x 10
- Seated Dumbbell Press – 3 x 10
- Side Lateral Raises – 3 x 12
- Triceps Pushdown – 3 x 15 / 12 / 10
- Lying Triceps Extension – 3 x 12
Bench Press – 4 x 12/10/8/6
Incline Dumbbell Press – 3 x 10
Seated Dumbbell Press – 3 x 10
Side Lateral Raises – 3 x 12
Triceps Pushdown – 3 x 15 / 12 / 10
Lying Triceps Extension – 3 x 12
- Barbell Rows – 4 x 12/10/8/6
- Lat Pulldown – 3 x 10
- Seated Rows – 3 x 10
- Dumbbell Curls – 3 x 12/10/8
- Close Grip Chin Ups x 3 x failure
Barbell Rows – 4 x 12/10/8/6
Lat Pulldown – 3 x 10
Seated Rows – 3 x 10
Dumbbell Curls – 3 x 12/10/8
Close Grip Chin Ups x 3 x failure
- Squats 4 x 12/10/8/6
- Lunges – 3 x 12
- Leg Extension – 4 x 20/15/12/10
- Leg Curl – 4 x 20/15/12/10
- Standing Calf Raise – 3 x 15
Squats 4 x 12/10/8/6
Lunges – 3 x 12
Leg Extension – 4 x 20/15/12/10
Leg Curl – 4 x 20/15/12/10
Standing Calf Raise – 3 x 15
As you can see, this type of program allows you to perform more total sets per body part. Yet, you still get a minimum of 48 hours of rest between sets. This type of training is also more athletic as it allows you to train your body in functional groups rather than as individual body parts. Muscles that have similar anatomical functions are paired together. That is how the body functions outside of the gym in the real world!
Body Part Splits
Body part splits are the most commonly found ones in the gym. They are, unfortunately, also the most abused. Often guys will train a single body part in a gym session and then come in the next day and train another muscle group on which the muscle they used the day before is involved as an auxiliary worker. Here’s an example:
You hit your chest on Monday, then you come in on Tuesday and work your triceps. However, the triceps were involved in the Monday workout as a secondary muscle group. They have not been given a sufficient amount of recuperation time and will, therefore, become overtrained. Your gains will halt and you could actually end up losing muscle.
The same thing happens if you work back and biceps on consecutive days. To avoid that tendency, you should group your body parts as follows:
Weekly Workout Plan for Men
Day One: Chest / Biceps / Shoulders
Day Two: Back / Triceps
With this type of split you are able to have a rest day between workouts. You are also pairing muscle groups together that work together.
Here are sample workouts for this type of split:
Day One: Best Chest Workout for Men
- Dumbbell Bench Press – 4 x 12/10/8/6
- Incline Barbell Press – 3 x 10-12
- Flyes – 3 x 12
- Triceps Pushdowns – 3 x 12/10/8/6
- Lying Triceps Extensions – 3 x 12
- Dumbbell Shoulder Press – 3 x 10/8/6
- Side Lateral Raises – 3 x 12
Dumbbell Bench Press – 4 x 12/10/8/6
Incline Barbell Press – 3 x 10-12
Flyes – 3 x 12
Triceps Pushdowns – 3 x 12/10/8/6
Lying Triceps Extensions – 3 x 12
Dumbbell Shoulder Press – 3 x 10/8/6
Side Lateral Raises – 3 x 12
Day Two: Best Back Workout for Men
- Chin Ups – 3 x Failure
- Deadlifts – 3 x 15 / 10 / 8
- Seated Rows – 3 x 12
- Close Grip Pull ups – 3 x Failure
- Barbell Curls – 3 x 10/8/6
- Alternate Dumbbell Curls – 2 x 10
Chin Ups – 3 x Failure
Deadlifts – 3 x 15 / 10 / 8
Seated Rows – 3 x 12
Close Grip Pull ups – 3 x Failure
Barbell Curls – 3 x 10/8/6
Alternate Dumbbell Curls – 2 x 10
Day Three: Best Leg Workout for Men
- Dumbbell Squats – 4 x 15/12/10/8
- Leg Press – 3 x 12
- Leg Extensions – 4 x 15/12/10/8
- Leg Curl – 4 x 15/12/10/8
- Lunges – 2 x 12
- Standing Calf Raises – 3 x 15
Dumbbell Squats – 4 x 15/12/10/8
Leg Press – 3 x 12
Leg Extensions – 4 x 15/12/10/8
Leg Curl – 4 x 15/12/10/8
Lunges – 2 x 12
Standing Calf Raises – 3 x 15
With this workout, you are only working each body part once per week. However, you are doing more work on each muscle group per workout. Whether your body responds better to one workout or two workouts each week, per body part is a matter of experimentation.
Which is Best?
So, now that we have considered the different types of training splits, which one is best? The answer to that question depends on how your body responds. The best advice we can give is to rotate through these three workouts splits, giving each one a six week trial. Pay careful attention to your body’s recovery and muscle and strength growth levels. Then, stick with the one that works the best for you.
How long should you workout?
An effective workout for men should not last more than an hour. The ideal length of time is about 45-50 minutes.
How many days a week should I workout?
That really depends on the workout split that you choose. A workout whole body schedule for men will have you training 3 days per week. Split routines may extend to six days per week.
How do I make a workout plan?
In planning the best workout routine for men, be sure to follow the key principles listed below. Alternatively, you can consult a fitness professional to create a plan for you.
What are the best home workouts for men?
The best home workouts for men are the ones that work best for you. Trial all three workouts given here and stick with the one that gives you the best results.
What is the best ab workout for men?
The best ab workout for men will include a variety of floor based crunching, leg elevation moves as well hanging leg raises.
What is the best shoulders workout for men?
The best shoulder workout for men will include a pressing movement, along with an isolation movement such as cable side raises. A 30 minutes workout for men should be enough to hit both your shoulders and abs.
Home Workout For Men: Key Principles
- 48 hours between working a body part
- Large body parts first
- No indirect stimulation next day
- Monitor how your body responds and modify accordingly
- Change up your program every six-eight weeks