The Ultimate Male Workout Routine To Obtain Lean Muscle Mass
If you're a male and you want to get big and ripped fast, you are in the right place! Building muscle is easy, but doing it without gaining too much body fat is the real hard work. Obtaining big muscles with tons of body fat is not appealing at all. Body fat is mainly caused by your nutrition, not by how you train. Therefore, I recommend you also read the article that talks about building muscles without adding fat.
With the right nutrition and this workout routine, you will get big and ripped faster than ever!
Men love lifting weights in the gym. It requires intense focus, which makes them ripped, which leads to become more confident. Weight lifting has many other benefits for both men and women. However, this article is a men's workout routine to build muscle. Building lean muscle is a long and tough journey, but if you have what it takes; you won't disappointed!
Gymaholic has prepared you a male workout routine so you can get big and ripped fast
5 Days Men's Workout Routine Split
This men's training routine is composed of 5 days of workouts, mainly focused on weight lifting. It won't contain any cardio at all, so it will be your job to take your running shoes and have fun over the weekend.
A Men's Workout Routine Composed Of Compound Exercises
When you come to the gym, you often see beginners focusing on building muscle mass with isolation exercises. There is nothing wrong with isolation movements, however it's not the best way to get big and ripped fast. Since isolation exercises focus on one muscle group at a time, and compound exercises use several muscle groups at the same time, if you want to get get big and ripped, compound exercises are the best option. They:
- Build the most muscle
- Increase strength the fastest
- Burn more calories during exercise
- Improve coordination, reaction and balance
Train With Moderate And Heavy Weights To Get Ripped
If you want to build muscle mass, you will have to lift moderate weights so you can perform 8-12 reps with good form. This rep range is the one that focus on muscle growth. Keep in mind that you have to feel discomfort when executing these 8-12 reps, otherwise you should probably add more weight.
Training with heavy weights (4-6 reps or less) can also be used to build strength that can lead to better performance in your workouts when you’re improving and building muscle.
However, I recommend you focus on the 8-12 rep range, as it will still get you big and ripped. Then when you feel comfortable with the weights you can add more with less reps.
Men's Workout Routine
This men's workout routine provides you 5 days of resistance training. If your schedule is tight, try to put several muscles in the same workout session.
It's okay not to follow all the workout routine, but keep in mind that you must use these type of exercises, aim for these rep ranges and lift moderate/heavy weights in order to obtain a ripped body.
Oh hey, lifting weights won't make you fat, bad diet will!
Monday: Legs
- Warmup Squats: 3 sets x 30 reps
- Squats: 5 sets x 15 to 20 reps
- Incline Leg Press: 3 sets x 15 to 20 reps
- Leg Extensions: 3 sets x 20 reps
- Lying Leg Curls: 3 sets x 20 reps
Tuesday: Shoulders & Triceps
- Warmup Dumbbell Shoulder Press: 3 sets x 20 reps
- Machine Shoulder Press: 4 sets x 6 to 12 reps
- Seated Behind The Neck Press: 3 sets x 8 to 12 reps
- Arnold Press: 3 sets x 8 to 12 reps
- Close Grip Bench Press: 4 sets x 8-12 reps
- Seated Dumbbell Triceps Extension: 3 sets x 8-12 reps
- Triceps Pulldowns: 3 sets x 8-15 reps
Wednesday: Calves & Abs
- Warmup Standing Calf Raises: 3 sets x 20 reps
- Standing Calf Raises: 5 sets x 8 to 12 reps
- Calf Press On Leg Press: 3 sets x 8 to 15 reps
- Seated Calf Raises: 3 sets x 8 to 15 reps
- Warmup Abs Contraction: 15 to 20 seconds
- Crunches: 5 sets x 8 to 15 reps
- Weighted Decline Crunches: 3 sets x 8 to 15 reps
- Oblique Crunches: 3 sets x 8 to 15 reps
- Lying Oblique Leg Raises: 3 sets x 8 to 15 reps
Thursday: Chest
- Warmup Bench Press: 3 sets x 20 reps
- Bench Press: 5 sets x 6-12 reps
- Incline Bench Press: 5 sets x 8 to 12 reps
- Chest Dips: 4 sets x 8 to 12 reps
- Dumbbell Flys: 4 sets x 8 to 15 reps
Friday: Back & Biceps
- Warmup Lat Pulldowns: 3 sets x 20 reps
- Wide-Grip Pullups: 4 sets x 6-12 reps
- Bent Over Barbell Row: 3 sets x 6-12 reps
- Seated Cable Row: 3 sets x 8-12 reps
- EZ-Bar Curls: 4 sets x 6-12 reps
- Preacher Curls: 3 sets x 6-12 reps
- Seated Dumbbell Curls: 3 sets x 8-15 reps
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