How To Build The Perfect Male Body?

Super User - 11 December 2023 5778 0

Most men dream of looking like a sexy stud with a chiseled figure, having that precious V shape with a strong, masculine form. This is a look that will attract the ladies and draw jealous gazes from lesser fortunate men.

However, most men only realize such a vision in their dreams, believing that they could never achieve such a lofty goal. The truth is, acquiring the perfect male body isn’t a matter of wishful thinking, but can be realized by a commitment to a strong workout program and by approaching bodybuilding with a smart plan. Intense workouts get results and exercising smart gets the results in the shortest amount of time.

Although genetics make up a large part of what you will ultimately end up looking like, there is absolutely no excuse for not reaching your goal of obtaining the perfect male body in today’s world. There are so many tools and so much knowledge available today in the fitness world that any excuse is reduced down to basically being lazy, unless you just happen to have some physical problem that keeps you from training at full tilt.

Now is as good a time as any to focus on getting your body into the best shape possible. Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need.

What Is Considered The Perfect Male Body?

Many of us are obsessed trying to build a body with extremely large and swollen muscles. You know the kind of body that modern bodybuilders like Phil Heath and Kai Greene have.

Even though this level of development can be impressive and certainly look freakish, is this really the body that most people truly want and actually believe look good, especially girls?

Well, I decided to find out what most people believe is the best looking male physique. Here’s what I found:

What is considered the perfect male body? According to research and surveys the perfect male physique has decent muscularity, is well-defined (lean), and have great symmetrical proportions. The correct proportions are believed to be more attractive than the overall size or height of the male. It’s the proportions that makes the difference!

The most attractive male body seems to be the dense, hard and angular looking natural physique with broad thick shoulders and upper back, square masculine chest, rock hard arms, slim waist and athletic legs.

The Ultimate Workout Routine for Men

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

What’s so special about this workout routine for men?

There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

Chest – Barbell Bench Press – 4 sets of 8 reps
Back – Lat-pulldowns – 4 sets of 10 reps
Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
Legs – Leg Extensions – 4 sets of 10 reps
Biceps – Barbell Bbicep Curls – 3 sets of 10 reps
Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

Legs – Leg Press Machine – 4 sets of 8 reps
Triceps – Overhead Bar Extensions – 3 sets of 20 reps
Biceps – EZ Bar Curls – 4 sets of 10 reps
Chest – Machine Chest Press – 4 sets of 10 reps
Back – T-Bar Row – 4 sets of 10 reps
Shoulders – Lateral Raises – 3 sets of 20 reps

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
Back – Close-Grip Pulldowns – 4 sets of 12 reps
Chest – Cable Fly – 4 sets of 10 reps
Legs – Lunges – 3 sets of 10 reps per leg
Triceps – Skullcrushers – 3 sets of 15 reps
Biceps – Hammer Curls – 3 sets of 12 reps

Intermediate workout for men

This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

Day 1: Chest, Shoulders and Triceps

Chest

Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps
Incline Dumbbell Bench Press – 3 sets of 10 reps
Chest Dip – 3 sets of MAX reps

Triceps

Skullcrushers – 3 sets of 8-10 Reps
One Arm Dumbbell Extension – 3 sets of 10 reps
Tricep Extension – 3 sets of 10 reps

Shoulders

Barbell Front Raise – 4 sets of 12 reps
Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps

Day 2: Back and Biceps

Back

Wide Grip Pull Up 3 sets of MAX reps
Lat Pull Down – 3 sets of 10 reps
Straight Arm Lat Pull Down – 3 sets of 10 reps
Machine Reverse Fly – 3 sets of 10 reps
Upright Row – 3 sets of 8-10 reps

Biceps

Standing Barbell Curl – 3 sets of 8-10 reps
Preacher Curl – 3 sets of 10 reps
Incline Dumbbell Curl – 3 sets of 10 reps

Day 3: Legs

Quads, Glutes and Hamstrings

Squat – 4 sets of 10,10,8,8 reps
Dumbbell Lunge – 3 sets of 8 on each leg
45 Degree Leg Press – 3 sets of 12 reps
Leg Curl – 3 sets of 15 reps
Leg Extension – 3 sets of 15 reps

Calves

Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps
Seated Calf Raise – 5 sets of 15 (light) reps

Day 4: Shoulders, chest, and Triceps

Chest

Barbell Bench Press – 3 sets of 10, 10, 8 reps
Dumbbell Flys – 3 sets of 10 reps
Cable Crossovers – 3 sets of 10 reps

Triceps

Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps
Lying Dumbbell Extension – 3 sets of 10 reps
Tricep Kickback – 3 sets of 10 reps

Shoulders

Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps
One Arm Cable Lateral Raise – 3 sets of 12 reps

Note:

Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

Day 5: Back and Bis

Back

Seated Row – 4 sets of 10 reps
Bent Over Barbell Row – 3 sets of 10 reps
Bent Over Row – 3 sets of 12 reps
Smith Machine Upright Row – 3 sets of 8-10 reps

Biceps

Cable Curl – 4 sets of 8-10 reps
Concentration Curl – 3 sets of 10 reps
Reverse Barbell Curl – 3 sets of 10 reps

Advanced Workout Routine For Men

Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

Day 1: Chest & Back

Barbell Bench Press – work up to a 5 rep max for the day
- Set 1 at 50% – 1 set of 5 reps
- Set 2 at 60% – 1 set of 5 reps
- Set 3 at 70% – 1 set of 5 reps
- Set 4 at 80% – 1 set of 5 reps
- Set 5 at 90% – 1 set of 5 reps
- Set 6 at 100% – 1 set of 5 reps
Incline Dumbbell Press – 3 sets of 6-8 reps
Dips – 3 sets of 6-10 reps
Pullups – 3 sets of 5-8 reps
Pendlay Rows – 3 sets of 6-10 reps
Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

Squats: work up to a 5 rep max for the day
- Set 1 at 50% – 1 set of 5 reps
- Set 2 at 60% – 1 set of 5 reps
- Set 3 at 70% – 1 set of 5 reps
- Set 4 at 80% – 1 set of 5 reps
- Set 5 at 90% – 1 set of 5 reps
- Set 6 at 100% – 1 set of 5 reps
Leg Press – 3 sets of 6-10 reps
Stiff-Legged Deadlift – 5 sets of 5 reps
Hamstring Curls – 3 sets of 6-8 reps
Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

Military Press or Dumbbell Press – 3 sets of 6-8
Lateral Raises – 5 sets of 10 reps
Barbell Curls – 5 sets of 6-10 reps
Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.

Day 5: Chest, Shoulders, & Triceps

Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
Incline Dumbbell Press – 3 sets of 6-10 reps
Hammer Strength Press – 3 sets of 10 reps
Cable Flys – 3 sets of 12-15 reps
Lateral Raises – 5 sets of 15-20 reps
Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
Barbell Shrugs – 3 sets of 15-20 reps
Rack Deadlifts – 3 sets of 10-12 reps
Pullups – 3 sets of 6-10 reps
Pulldowns – 3 sets of 6-10 reps

Day 7: Legs

Front Squats – 5 sets of 20-8 (Pyramiding) reps
Leg Extensions – 5 sets of 10 reps
Hamstring Curls – 5 sets of 6-10 reps
Seated Calf Raise – 5 sets of 6-10 reps
Standing Calf Raise – 3 sets of 8-12 reps

Final Thoughts

So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.