Body workout

 Legs: dumbbell squats — 3 sets of 6–8 reps

Shoulders: standing shoulder press — 3 sets of 6–8 reps

Legs: dumbbell lunge — 2 sets of 8–10 reps per leg

Shoulders: dumbbell upright rows — 2 sets of 8–10 reps

Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps

Shoulders: lateral raises — 3 sets of 8–10 reps

Calves: seated calf raises — 4 sets of 10–12 reps

Abs:Legs: dumbbell squats — 3 sets of 6–8 reps

Shoulders: standing shoulder press — 3 sets of 6–8 reps

Legs: dumbbell lunge — 2 sets of 8–10 reps per leg

Shoulders: dumbbell upright rows — 2 sets of 8–10 reps

Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps

Shoulders: lateral raises — 3 sets of 8–10 reps

Calves: seated calf raises — 4 sets of 10–12 reps

Abs: crunches with legs elevated — 3 sets of 10–12 reps crunches with legs elevated — 3 set

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Workout Routines for Men: The Ultimate Guide

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Daniel Preiato, RD, CSCS — Updated on September 2, 2024

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Whether you are looking to shed pounds or add bulk, here is how to tailor your workout to help you reach your fitness goals. Common workouts include squats, lunges, and pull-ups.

View video transcript

When it comes to achieving your best physique, a good strength training program is essential.

Whether you’re looking to transform your body or just kick your training up a notch, it’s important to add training volume (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress.

In general, most beginners have been lifting for less than a year, intermediates for at least one year, and advanced trainees for at least two years. Keep in mind that you should not attempt advanced workouts unless you have appropriate strength training experience.

Learn more about high quality exercise regimens for men of all experience levels to maximize muscle and strength gai

ns while ensuring adequate recovery.