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Workout Plans for Men

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There are three body types in general- endomorphs, mesomorphs and ectomorphs. The body type determines how one responds to a workout routine.

Endomorphs are people who are usually on the bulkier side, and more likely to gain weight. Mesomorphs are those who are naturally athletic. Ectomorphs, also known as hard gainers are the ones who are naturally skinny and those who find it the hardest to gain mass.

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There are some things to keep in mind irrespective of your body type if you want to gain well. First, do not over train and give your body enough time to rest. Second, make sure your nutrition goes hand in hand with your workout regime.

When you keep these tips in mind, you will be able to follow this workout plan for men to build muscle to get the results that you want to see.

Things to remember with this plan

  • How frequently should you workout: This workout plan lists one routine for each day. Perform one complete routine once each week. Rest one day in between each day of working out.
  • The sequence: Once you have completed the given sets for one particular exercise, you can move on to the next one.
  • Progressing: Add weight as you go along. By the end of one month, the deadlifts and squats should be increased by 15-20 pounds and the bench press should have increased by about 10 pounds. At the end of the month you should have gained about three pounds. If you have not seen this result, you probably need more calories in your diet.
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How to eat

  • Protein is most essential for muscle gain. For every pound of body weight, you need to consume 1 gm of protein.
  • Make sure your diet includes healthy carbs like oats, brown rice and potatoes.
  • For snacks include foods that are high in calorie and also healthy. The best options are seeds and nuts.
  • You should have sources of healthy fat in your diet. Virgin olive oil is one of the most preferred sources of healthy fats when you are on a diet.

The actual routine

This is the break-down of the workout routine for men that you may follow to see gains progressively.

The workout plan is divided into three days. Between each day you take a break in order to recover.

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Day 1

Deadlift

Deadlift

Perform 4 sets of five reps each. Take a break of 2 to 3 minutes per set.

Chin Up

Chin Up

Perform 4 sets with 5 repetitions each. Rest for 2 to 3 minutes between each set.

On the last set of both the variations try to go up to failure. This means that you will continue the repetitions till you cannot perform anymore.

Dumbbell Floor Press

Dumbbell Floor Press

Perform 4 sets with 8 repetitions each. Take a break of 2 to 3 minutes after each set.

Reverse Lunches

Reverse Lunges

Perform 3 sets with 8 repetitions each. Take a break of 2 to 3 minutes after every set.

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Day 2

Bulgarian Split Squat

Bulgarian Split Squat

Perform 4 sets of 6 repetitions each. You will perform 6 reps on each leg. Take a break of 2 to 3 minutes per set.

Bench Press

Bench press

Perform 4 sets of 5 repetitions each. Rest for 2 to 3 minutes after each set.

Dumbbell Row

Dumbbell Row

Perform 4 sets of 6 repetitions each. You will perform 6 repetitions on each side. Take a break of 2 to 3 minutes after each set.

On the last set of the dumbbell row, reduce the load by about 20% and then try to complete 20 reps.

Feet Elevated Side Plank

Feet Elevated Side Plank

Perform 3 sets. Hold for 20 seconds on each side. Take a break of 2 to 3 minutes after each set.

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Day 3

Front Squat

Front Squat

Perform 4 sets of 5 repetitions each. Take a break of 2 to 3 minutes after each set.

Inverted Row

Inverted Row

Perform 4 sets of 8 repetitions each. Take a break of 2 to 3 minutes after every set.

Single Leg Hip Thrust

Single Leg Hip Thrust

Perform 4 sets of 8 repetitions each. Rest for 2 to 2 minutes after each set.

Push Ups

Push ups

Perform 3 sets. Do as many repetitions as you can in each set. Rest for 2 to 3 minutes after every set.

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Important Tips

Do's

  • With each of the exercises mentioned above, add weights that allow you to complete the repetitions mentioned.
  • If you can do more, you need to add more weight.
  • If you cannot do as many, you need to reduce the weight.
  • You can progressively increase the weight as your muscles are conditioned.
  • Allow your muscles time to rest and recover from the exercise.
  • You need to get at least 8 hours of sleep each night. This is when the growth hormones in your body are released.
  • Use a foam roller or even get a regular massage to ease out muscle knots. This improves the chance of recovery. As a result, your muscles will also develop well and will be of good quality.
  • It is essential to keep a tab on the exercise plan for men that you perform.
  • Make sure that you weight yourself once every week when you are following this workout plan for men to build muscles. It is best that you weight yourself early in the morning before you eat or drink anything. Gaining a pound per week is a good sign.
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Don'ts

  • In order for your muscles to grow, you do not have to perform too many exercises. You just need to be smart in your choice of exercises.
  • Never push yourself too hard if your body is not ready for it.
  • In case you are not seeing any weight gain, do not continue with the same plan for over a month. Think of consulting your trainer and dietician to rework on your diet and add some more calories.

Although this workout routine only includes 4 variations per day, you will see that they will challenge your body. The results will become noticeable eventually. You can add weights each week. Increasing by about 20% is always recommended. Muscle size increases as the strength in your body increases.

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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

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What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
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