It's hard as a man to watch a typical marvel movie and not feel a strange mix of jealousy and a touch of shame. Most men secretly dream of having that 'god body'- the type other men respect and women admire! But for so many, it stays just a dream. Why?
Well, a couple reasons. The main one is lack of a plan. It could also be the WRONG plan. And honestly, for a small minority, laziness!
Here’s the truth—it CAN be done. But it ain't easy! It comes down to discipline- train when it's time to train, eat what your body NEEDS, when it's needed and stay consistent. Yes, some people have the genetic gift. But that doesn't mean you'll never meet your goal just because of your DNA! These days, we know more about health, nutrition, and sports science than ever before in history. If you want it, it CAN be yours- IF you commit.
So if you're seriously wanting to pack on size, or cut and define, read on to find out how
What Is Considered the Perfect Male Body?
It's interesting to see society's view of the ideal male figure, and how it's changed even from the past 100 years- looking at photos of Charles Atlas and Arnold Schwarzenegger shows a drastic difference in 'the ideal' . Truth be told, there isn't one universally 'perfect' form- it's largely personal and depends on YOU! Having said that, there ARE some general trends.
The 'best' male figure isn't based on objective metrics or just pure mass- things like proportion, symmetry and function play into it too! All elements of each body part contribute- we all know that one guy in the gym who's ALL chest and back!
It’s about balance. Size without definition looks bloated, and definition without size lacks impact. The perfect male body strikes that delicate middle ground: strong, agile, and well-proportioned.
The Ultimate Workout Routine for Men
It's important to be aware that everybody is different- because every BODY is different. Training evolves as you develop and grow. Herr are three complete workout programs—beginner, intermediate, and advanced—that you can use as a guideline for every step of your fitness journey.
Beginner Full-Body Workout Routine
Ideal for newcomers, this full-body splitis a solid all rounder. For beginners the format 4x8 means sets and reps, eg bench press 4x8= 4 sets (rounds) of 8 REPetitions.
Day 1:
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Barbell Bench Press – 4x8
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Lat Pulldown – 4x10
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Seated Dumbbell Shoulder Press – 4x10
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Leg Extensions – 4x10
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Barbell Curls – 3x10
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Rope Triceps Pushdown – 3x15
Day 2:
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Leg Press – 4x8
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Overhead Triceps Extensions – 3x20
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EZ Bar Curls – 4x10
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Machine Chest Press – 4x10
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T-Bar Row – 4x10
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Lateral Raises – 3x20
Day 3:
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Upright Rows – 3x15
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Close-Grip Pulldown – 4x12
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Cable Flys – 4x10
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Lunges – 3x10 per leg
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Skullcrushers – 3x15
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Hammer Curls – 3x12
Focus: Controlled movements, proper form, moderate weight. Be mindfull that day 1/2/3 does NOT mean 3 days straight! Give yourself a day's rest in between workouts- recovery is just as important as working out!
Intermediate Workout Routine
Upping the volume to 5 days means pulling double-duty on back to back days. It should be done only as fast as your muscles feel 'conditioned' to step things up. This program is a good starting point for isolation focus- targeting SPECIFIC muscle groups
Day 1 – Chest, Shoulders, Triceps
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Dumbbell Bench Press – 3x10,10,8
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Incline Dumbbell Press – 3x10
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Dips – 3 sets to failure
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Skullcrushers – 3x8-10
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One Arm Dumbbell Extensions – 3x10
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Front Barbell Raise – 4x12
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Lateral Raises – 4x15,12,8,8
Day 2 – Back, Biceps
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Pull-Ups – 3 sets to failure
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Lat Pulldown – 3x10
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Reverse Fly Machine – 3x10
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Upright Row – 3x8-10
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Barbell Curl – 3x8-10
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Preacher Curl – 3x10
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Incline Dumbbell Curl – 3x10
Day 3 – Legs
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Squats – 4x10,10,8,8
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Dumbbell Lunge – 3x8 each leg
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Leg Press – 3x12
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Hamstring Curl – 3x15
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Standing Calf Raise – 5x6-10
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Seated Calf Raise – 5x15
Day 4 – Chest, Shoulders, Triceps
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Barbell Bench Press – 3x10,10,8
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Dumbbell Fly – 3x10
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Cable Crossover – 3x10
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Close-Grip Bench Press – 4x10,10,8,6
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Dumbbell Kickbacks – 3x10
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Seated Dumbbell Press – 4x10,10,8,8
Day 5 – Back and Biceps
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Seated Cable Row – 4x10
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Bent-Over Barbell Row – 3x10
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Upright Row (Smith Machine) – 3x10
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Cable Curl – 4x10
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Concentration Curl – 3x10
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Reverse Curl – 3x10
Advanced Workout Routine for Men
If you’re looking for something that will really test you, this 6-day split is going to prove how far you've come.
Day 1 – Chest & Back
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Barbell Bench Press – Work up to a 5-rep max
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Incline Dumbbell Press – 3x6-8
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Dips – 3x6-10
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Pull-Ups – 3x5-8
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Pendlay Rows – 3x6-10
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Lat Pulldowns – 3x6-10
Day 2 – Legs
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Squats – Work up to a 5-rep max
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Leg Press – 3x6-10
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Stiff-Legged Deadlifts – 5x5
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Hamstring Curls – 3x6-8
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Calf Raises – 5x10
Day 3 – Shoulders & Arms
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Military Press – 3x6-8
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Lateral Raises – 5x10
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Barbell Curl – 5x6-10
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Dumbbell Curls – 3x6-10
Day 4 – Rest
Day 5 – Chest, Shoulders, Triceps
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Flat Dumbbell Press – 5 sets (Pyramid reps)
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Incline Dumbbell Press – 3x6-10
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Hammer Strength Press – 3x10
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Cable Flys – 3x12-15
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Lateral Raises – 5x15-20
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Reverse-Grip Pulldowns – 5x15-20
Day 6 – Back & Biceps
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Barbell Rows – 5 sets (Pyramid reps)
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Shrugs – 3x15-20
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Rack Deadlifts – 3x10-12
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Pull-Ups – 3x6-10
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Lat Pulldown – 3x6-10
Day 7 – Legs
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Front Squats – 5 sets (Pyramid reps)
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Leg Extensions – 5x10
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Hamstring Curls – 5x6-10
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Seated Calf Raise – 5x6-10
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Standing Calf Raise – 3x8-12
Final Thoughts
Getting the body you want isn't about becoming some celebrity's lookalike. It's about working to your own standard, how you want to look and feel. Each of these 3 plans is a launchpad for different level lifters that will without doubt help you make progress
Don’t underestimate the power of consistency. Missing a single workout won't ruin you, but giving up will. Keep on track, measure your progress, and be patient with yourself.
Extra Tips for Maximum Results
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Track Macros Religiously: Use apps like MyFitnessPal to measure calories and macros for free!
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Hydration Matters: Aim for at least 3 liters of water daily, more if you're training hard. Get a sports water bottle and keep it at your desk.
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Supplements: Most people use whey protein, though it's not mandatory. Consider creatine for size gains and do your research on supplements. We've got a whole guide about that!
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Progressive Overload: Always aim to increase your weights, reps, or intensity every 1-2 weeks. Slowly- the next increment up is wiser than leaping a whole 10kg!
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Stretch & Recover: Especially after a workout, stretching and good sleep are non-negotiables!
If you're aiming to build the perfect male body, it won't be easy. But then again, nothing worth having ever is.
