Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Best Workout Schedule for Men to Build Muscle & Strength
Workout schedule for men is one of the most searched fitness-related topics, and rightly so. If you’re looking to transform your physique, gain lean muscle mass, and increase strength, following a structured workout plan is essential. Whether you’re a beginner or already lifting for years, the right plan helps you maximize results, reduce injuries, and stay consistent.
Why You Need a Structured Workout Schedule
Men often jump into workouts without a structured approach. While motivation is great, training without a clear plan can lead to plateaus or even injuries. A consistent workout schedule for men ensures balanced muscle development, progressive overload, recovery, and long-term success.
Weekly Workout Schedule to Build Muscle & Strength
Here’s a science-backed, effective weekly workout schedule for men focusing on hypertrophy (muscle gain) and strength building:
Day 1 – Chest & Triceps (Push Day)
Barbell Bench Press – 4 sets x 6-8 reps
Incline Dumbbell Press – 3 sets x 8-10 reps
Chest Dips – 3 sets to failure
Cable Flyes – 3 sets x 12-15 reps
Triceps Pushdown – 3 sets x 10-12 reps
Overhead Triceps Extension – 3 sets x 10 reps
Day 2 – Back & Biceps (Pull Day)
Deadlift – 4 sets x 5 reps
Pull-Ups – 3 sets to failure
Bent-over Rows – 4 sets x 8-10 reps
Lat Pulldowns – 3 sets x 10-12 reps
Barbell Curls – 3 sets x 10 reps
Hammer Curls – 3 sets x 12 reps
Day 3 – Rest or Active Recovery
Go for a light walk, foam rolling, stretching, or yoga. Active recovery promotes circulation and prepares you for the next intense sessions.
Day 4 – Legs & Core
Squats – 4 sets x 6-8 reps
Romanian Deadlifts – 3 sets x 10 reps
Walking Lunges – 3 sets x 12 reps each leg
Leg Press – 3 sets x 12 reps
Hanging Leg Raises – 3 sets x 15 reps
Plank – 3 sets of 1 minute
Day 5 – Shoulders & Abs
Military Press – 4 sets x 8 reps
Dumbbell Lateral Raise – 3 sets x 12 reps
Rear Delt Flyes – 3 sets x 15 reps
Arnold Press – 3 sets x 10 reps
Russian Twists – 3 sets x 20 reps
Cable Crunches – 3 sets x 15 reps
Day 6 – Full Body (Functional Training)
Kettlebell Swings – 3 sets x 20 reps
Battle Ropes – 3 rounds x 30 seconds
Burpees – 3 sets x 15 reps
Push-ups – 3 sets to failure
Pull-ups – 3 sets to failure
Farmer’s Carry – 2 rounds x 40 meters
Day 7 – Rest & Recover
This is crucial. Muscles grow during recovery. Drink water, eat clean, sleep well, and reflect on your progress.
Tips to Maximize Your Workout Results
Progressive Overload: Gradually increase weights or reps.
Rest Between Sets: 60–90 seconds for hypertrophy; 2–3 mins for strength.
Nutrition: Eat enough protein (1.6–2.2g per kg of body weight).
Hydration: Aim for 3–4 liters of water per day.
Sleep: Get at least 7–8 hours of quality sleep nightly.
Final Thought
A powerful physique doesn’t happen by chance. It takes consistency, proper planning, and discipline. The above workout schedule for men is designed to push your limits while ensuring adequate recovery. Whether your goal is bulking up or gaining functional strength, follow this plan with dedication, and the results will show. Remember, your effort in the gym only pays off when you pair it with rest, good nutrition, and the right mindset. If you’re also managing specific health concerns, such as following a pancreatitis diet plan, it’s essential to align your nutrition with your fitness goals. Start this workout schedule for men today and take the first step toward transforming your body.
Ideally, 5–6 days a week with 1–2 rest days is sufficient. This allows you to target each muscle group effectively while giving your body time to recover.
Yes, beginners can follow this plan, but it’s advised to start with lighter weights, focus on form, and gradually increase intensity.
With consistency, noticeable changes can be seen in 6–8 weeks. Strength improvements often come earlier, while visible muscle gain may take a bit longer.
Yes, moderate cardio (2–3 times a week) supports heart health and fat loss. Keep it separate from weightlifting sessions to avoid fatigue.
Absolutely! Your diet plays a huge role in muscle building. Without the right nutrients—especially protein—you won’t see desired results even with the best workout schedule for men.
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