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My Gym Plan 1

The document outlines workout plans for men at beginner, intermediate, and advanced levels, structured in 3, 4, and 5-day splits respectively. Each plan includes specific exercises with recommended sets and repetitions aimed at building muscle and strength. The plans progress in complexity and intensity to accommodate different fitness levels.

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avinash sonkar
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100% found this document useful (1 vote)
69 views2 pages

My Gym Plan 1

The document outlines workout plans for men at beginner, intermediate, and advanced levels, structured in 3, 4, and 5-day splits respectively. Each plan includes specific exercises with recommended sets and repetitions aimed at building muscle and strength. The plans progress in complexity and intensity to accommodate different fitness levels.

Uploaded by

avinash sonkar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Beginner Gym Workout Plan For Men

This is a 3-day split workout plan, which is enough for beginners to start to build muscle and
strength. As you get more advanced, you may want to increase the number of workouts -- our
intermediate and advanced workouts below can help with this.
Day 1 -- Push
• Dumbbell bench press -- sets: 4 | reps: 6-8, 10-12, 10-12, 12+
• Chest press machine -- sets: 3 | reps: 6-8, 8-10, 10-12
• Cable flys – sets: 2 | reps: 12-15
• Shoulder press machine -- sets: 3 | reps: 10-21
• Tricep push down -- sets: 3 | reps: 12
Day 2 -- Pull
• Lat pulldown -- sets: 4 | reps: 6-8, 10-12, 10-12, 12+
• Bent over rows -- sets: 3 | reps: 6-8, 10-12, 10-12
• Chest supported row -- sets: 3 | reps: 6-8, 10-12, 12+
• Face pulls -- sets: 3 | reps: 12-15
• Bicep curls -- sets: 1 | reps: 7 half reps (bottom), 7 half reps (top), 7 full reps
Day 3 -- Legs
• Dumbbell squats -- sets: 3 | reps: 10-12
• Leg press -- sets: 4 | reps: 6-8, 10-12, 10-12, 12-15
• Hamstring curl -- sets: 3 | reps: 12-15
• Walking lunges -- sets: 2 | reps: 12 steps each side
• Calf raises -- sets: 3 | reps: 25-30
Intermediate Men's Workout Plan
This is a 4-day split workout plan aimed at intermediate lifters.
Day 1 - Quads & Hamstrings
• Dumbbell Bulgarian split squats -- sets: 4 | reps: 10-12, 12-15, 12-15, 15-20
• Leg press -- sets: 3 | reps: 6-8, 12+, drop set: 12, 8, to failure
• Barbell RDLs -- sets: 2 | reps: 10-12, 12-15
• Goblet squats -- sets: 2 | reps: 15
• Walking lunges -- sets: 1 | reps: 12 each side
• Leg extensions -- sets: 3 | reps: 12, 20, to failure
Day 2 - Chest, Arms & Delts
• Incline dumbbell press -- sets: 3 | reps: 10-12, 12-15, 12-15
• Barbell bench press -- sets: 3 | reps: 6-8, 12+, drop set: 12, 8, to failure
• Pec dec flys -- sets: 3 | reps: 10-12, 12-15, 4 x 5 second hold
• Superset: dumbbell flys and push ups -- sets: 2 | reps: 12 db fly, push ups to failure
• Side delt flys – sets: 2 | reps: 10-12, 12-15
• Cable curls -- sets: 2 | reps: 10-12, to failure
• V bar tricep pushdown -- sets: 2 | reps: 10-12, to failure
Day 3 - Back
• Lat pulldowns -- sets: 3 | reps: 10-12,
• Barbell rows -- sets: 3 | reps: 6-8, 6-8, 12+
• Chest supported dumbbell rows -- sets: 3 | reps: 10-12, failure, 12
• Pull ups -- sets: 3 | reps: to failure
• Barbell shrugs – sets: 5 | reps: 10-12, 12-15, 6-8, 20, 20
• T bar row -- sets: 2 | reps: 6-8, to failure
Day 4 - Shoulders & Arms
• Dumbbell shoulder press -- sets: 3 | reps: 8-10, 10-12, 10-12
• Barbell bench press -- sets: 3 | reps: 6-8, 12+, drop set: 12, 8, to failure
• Side delt flys -- sets: 3 | reps: 10-12, 12-15, to failure
• Superset: cable side raise and rear delt flys -- sets: 2 | reps: 15 each
• Dumbbell front raises -- sets: 2 | reps: 10-12, 12-15
• Tricep rope extension – sets: 2 | reps: 10-12, to failure
Advanced Gym Workout Plan For Men
This is a 5-day split workout plan aimed at those who have been training at least two or more
years.
Day 1 - Legs
• Barbell squats -- sets: 3 | reps: 7, 5, 3
• Smith machine hack squats -- sets: 3 | reps: 8-12
• Barbell RDLs -- sets: 3 | reps: 8-10
• Seated leg press -- sets: 3 | reps: 12
• Lying hamstring curls -- sets: 4 | reps: 12-15
• Walking lunges -- sets: 3 | reps: 10-15 each side
• Leg extensions -- sets: 2 | reps: 20
Day 2 - Push & Biceps
• Barbell bench press -- sets: 3 | reps: 7, 5, 3
• Incline barbell press -- sets: 3 | reps: 8
• Shoulder press -- sets: 3 | reps: 12-15
• Chest dips -- sets: 3 | reps: 12-15
• Cable flys -- sets: 2 | reps: 15-20
• Bench supported dumbbell curls -- sets: 3 | reps: 8-12
• Hammer grip dumbbell curls -- sets: 3 | reps: 12
• Cable curls -- sets: 2 | reps: 15
Day 3 - Upper
• Pull ups -- sets: 3 | reps: 8
• Seated shoulder press -- sets: 3 | reps: 6-8
• Dumbbell lateral raises -- sets: 4 | reps: 20-30
• Rear delt flys -- sets: 4 | reps: 20-30
• Face pulls -- sets: 3 | reps: 12-15
• Chest dips -- sets: 3 | reps: 10
• Straight arm pulldown – sets: 3 | reps: 12-15
• V bar pushdown – sets: 3 | reps: 15
Day 4 - Pull & Calves
• Barbell deadlifts -- sets: 3 | reps: 7, 5, 3
• Bent over barbell rows -- sets: 3 | reps: 8-12
• Pull ups -- sets: 3 | reps: 8
• Lat pulldowns -- sets: 3 | reps: 12-15
• Chest supported DB row -- sets: 3 | reps: 15
• Supermans – sets: 3 | reps: 15
• Standing smith machine calf raises – sets: 4 | reps: 8-12
• Seated calf raises -- sets: 4 | reps: 12-15
Day 5 - Arms & Abs
• Lying tricep extensions -- sets: 4 | reps: 12-15
• V bar pushdown – sets: 4 | reps: 12-15
• Supported dumbbell curls – sets: 4 | reps: 12-15
• Underhand cable curls -- sets: 3 | reps: 12-15
• Hammer strength preacher curl -- sets: 3 | reps: 12-15
• Weighted crunch – sets: 5 | reps: 10-15
• Weighted supermans – sets: 5 | reps: 20-30
• Ab wheel roll outs – sets: 5 | reps: 10-15
• Deadbugs – sets: 5 | reps: 20-30

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