Now it’s time to focus on getting your body back in shape. Whether you want to develop muscles or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start weight training, here’s the proof.)

However, as for a morning and evening routine, finding the right training routine is difficult. You see, to progress, you have to find a training that you like and that is feasible according to your abilities.

In this article, I will list 3 workout routine for men to develop their muscles (chest, calves, back, legs, shoulders, triceps and biceps workout). Each training routine is adapted to people of different abilities: a beginner’s routine, an intermediate routine and an advanced routine.

workout routine david laid

David Laid, one of my favorite Fitness Influencer

Why an extra men’s workout routine on the Internet?

I wanted to share with you my own experience based on my knowledge. I would like to point out that I am not a top-level athlete, that I have learned a lot on my own, and that I do not take any illegal substances or gain muscle more quickly.

If there was a specific rule to follow that would already be known, I invite you to read several different articles and especially to listen to your body to adapt each routine to your own morphology and metabolism.

Anyway, here are my workout routines and one last thing, stay motivated to gain muscles and have a flat stomach !

Complete workout routine for beginners

As it is necessary to go step by step, I will introduce you to a first routine for beginners.

This training is quite easy to follow, but if you start from scratch, I invite you to go gradually so as not to lose your motivation and especially not to hurt yourself.

Day 1: Chest, Back, Shoulders, Legs, Biceps and Triceps

Day 2: Legs, Triceps, Biceps, Chest, Back and Shoulder

Day 3: Shoulders, Back, Chest, Legs, Triceps and Biceps

Intermediate workout routine for men

This workout is for those who are already used to sports halls and want to continue to develop their bodies.

Gentlemen, this training routine will help you burn off your rebellious fat and build your muscles. Here is the program on 5 days of the week, with 2 days of rest.

Day 1: Chest, Shoulders and Triceps

Chest workout

Triceps workout

Shoulders workout

Day 2: Back and Biceps



Day 3: Legs

Quads, Glutes and Hamstrings


Day 4:  Shoulders, chest, and Triceps




Day 5: Back and Bis



Advanced workout routine for men

Are you very motivated and already used to going to the gym? Here’s a routine for those who are not afraid of anything!

Here we will use very heavy weights and push our limits until we fail. This program is spread over 6 days, with only one day off per week. You will have to be serious and above all sleep at least 8 hours a night to optimize your muscle recovery.

Day 1: Chest & Back

Barbell Bench Press – 6 sets of 6/6/5/5/4/3

  • Set 1 : 6 reps using 40% of your maximum weight
  • Set 2 : 6 reps using 50% of your maximum weight
  • Set 3 : 5 reps using 60% of your maximum weight
  • Set 4 : 5 reps using 70% of your maximum weight
  • Set 5 : 4 reps using 80% of your maximum weight
  • Set 6 : 3 reps using 90% of your maximum weight

Check out how to calculate your maximum one rep max here.

Day 2: Legs

Weighted Squats : 5 sets of 8/6/6/5/5/4

  • Set 1 : 8 reps using 40% of your maximum weight
  • Set 2 : 6 reps using 50% of your maximum weight
  • Set 3 : 6 reps using 60% of your maximum weight
  • Set 4 : 5 reps using 70% of your maximum weight
  • Set 5 : 5 reps using 80% of your maximum weight
  • Set 6 : 4 reps using 90% of your maximum weight


Day 3: Shoulders & Arms

Day 4: Rest

It’s your rest day ! Take time to stretch and get may be a massage ?

Day 5: Chest, Shoulders, & Triceps

Day 6: Back & Biceps

Day 7: Legs

Do not forget to stretch after each workout, this is very important. I hope this article will help you achieve your goals! Feel free to send me your photos by email or on Instagram so that you can publish them on the blog!

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