Getting fit is more than just hitting the gym and lifting weights. It's about creating a balanced workout plan that caters to your specific needs and fitness goals. Whether you're looking to build muscle, increase endurance, or simply stay active, this gym workout plan for men has got you covered.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedBefore you start any workout routine, it's essential to consult a fitness professional. This plan is a general guideline and may not be suited for everyone.
Day 1 is all about building strength, primarily focusing on your upper body. This workout will help you gain muscle mass and improve your overall physique.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Bench Press | 4 | 8-12 reps | Lower the bar to your chest and push up. |
| Pull-Ups | 3 | 6-10 reps | Pull yourself up until your chin is above the bar. |
| Dumbbell Rows | 4 | 8-10 reps | Pull the dumbbell towards your hip while keeping your back straight. |
| Tricep Pushdowns | 3 | 10-12 reps | Push the handle down while keeping your elbows locked in place. |
On Day 2, we focus on improving your cardiovascular health and endurance. The workout involves a mix of aerobic exercises and lighter resistance training.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Treadmill | 1 | 20 minutes | Maintain a moderate pace. |
| Jumping Jacks | 3 | 30 reps | Jump with arms and legs spread out and then return to a standing position. |
| Push-Ups | 3 | 12-15 reps | Lower your body until your chest almost touches the ground and then push back up. |
| Plank | 3 | 30-40 seconds | Hold your body in a straight line from head to heels. |
Day 3 is all about flexibility and strengthening your core. These exercises will help you improve your balance and stability, which is essential for lifting heavier weights and performing advanced workouts.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Yoga Poses | 1 | 10 minutes | Follow a basic yoga routine. |
| Sit-Ups | 3 | 15-20 reps | Lift your upper body towards your knees. |
| Russian Twists | 3 | 16 reps | Sit down and twist your torso from side to side while holding a weight. |
| Stretching | 1 | 5 minutes | Stretch major muscle groups. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedThis gym workout plan for men is a balanced approach to fitness, aimed at those who want to improve their strength, endurance, and flexibility. Remember, consistency is key to seeing long-lasting results.
For a customized experience tailored to your individual fitness goals and preferences, consider upgrading to our Pro Plan. Get the most out of your workouts and unlock your full potential today!