Plan of training in the gym for men

Training in the gym for men

The training program is what a man needs to make his body perfect. After all, the combination of exercises, frequency of classes and even the number of repetitions are of enormous importance.

Program of training in the gym

To properly draw up a training plan in the gym, to begin with it is necessary to be defined with the purpose, which is being persecuted. It can be:

  • struggle against excess weight;
  • muscle building;
  • increase in power indicators;
  • improvement of the relief;
  • support of the achieved form.

Choose only one direction. Spraying is not necessary: ​​if you set two goals, then none of them will not be achieved in full.




Warm up

Warm-up exercises warm up the joints, improve their lubrication, as a result – less loaded cartilage. Tendons become more elastic, and the risk of rupture is reduced. In muscles, a greater effort develops.

Warm-up without further training is more useful than training without a workout.

The warm-up time is 10 minutes. It is formed from such components:

  1. Running, jumping, working on cardiovascular equipment – 4-5 minutes. The pulse should be increased to 130-160 beats per minute. This warms up the body as a whole.
  2. Rotational movements, and the entire body is stressed, especially the spine, knees, shoulders. This allows you to prepare joints.

Basic Workout Plan

The advantage of the “base” is that the greatest number of muscles and joints are involved in the work.

The main basic exercises:

  • squats with the use of a rod;
  • bench press;
  • deadlift.

Before compiling a personal program, the athlete chooses the exercises, sorting them into groups of muscles. The number of them varies based on the frequency of training. If you go to the gym twice a week, enough ten exercises, five for one session. This is enough to keep fit.

Then the exercises are divided between training on this principle:

  • weight training (strength): up to 3 groups are worked out (depends on frequency of classes), exercises are built in block-by 2-3 per group of muscles, another option – in turn train the muscles-antagonists;
  • excess weight: a small load on all muscles, in turn load top-bottom, the principle of the block is not used;
  • elaboration of the relief: the first and the second principle is possible, depending on the characteristics of the organism, the nature of the diet; Exercises are carried out in the same manner as for mass recruitment;
  • form support: depends on the manner in which the form was acquired.

The duration of the basic training is 40 minutes, not longer. During this time, the athlete spends all testosterone.




Number of repetitions and approaches


This parameter especially affects the intensity of training. Approaches and repetitions, including in the warm-up, are distributed as follows (approaches / repetitions):

  • for the growth of muscle mass: basic – 4-6 / 6-12, auxiliary – 3-4 / 10-15;
  • increase in strength: basic – 4-7 / 2-6, auxiliary – 3 / 8-12;
  • excess weight: 3-4 / 12-20;
  • relief: 3-4 / 12-15.

For the muscles to grow, they need stress. This stress is a change in the repetition of exercises (adding or shortening), weight gain, changing the method of doing the exercise. Then the body does not have time to adapt to the load. Another factor is the replacement of exercises in the program for similar ones, then the same muscle groups start to work differently. In the training should be added unfamiliar movements.


This block is also performed before the start of the workout. Stretch:

  • quadriceps;
  • femur two-headed;
  • external, internal surface of the thigh;
  • buttocks;
  • small of the back;
  • caviar.

Stretching is performed for 5 minutes, more rigid groups work twice as long.


Next – the approximate training plans, which can be taken as a basis.

For losing weight

Training is conducted by supersets. Exercises in pairs are performed one after another, then they make a break for 2-3 minutes, and repeat the pair. When the initial level is mastered, the number of repetitions and sets increases.

Workout Number Couple An exercise sets / replays
1st 1 Twisting on an incline gymnastic bench 3/12
Hyperextension 3/10
2 Squats with the use of a bar (on the shoulders) 3/10
Thrust for the head, upper block 3/10
3 Pressing the stags from the chest, standing position 3/10
Leg bending on the lying simulator 3/12
4 Push-up from the gymnasium, back 3/10
Stretching with bar, standing-standing 3/12
2nd 1 Lifting the legs in the support 3/10
Static traction using dumbbells 3/10
2 Dumbbells with dumbbells 3/10
Thrust block (horizontal) 3/10
3 Bench press, performed due to head standing 3/10
Leg extension, performed on the simulator 3/12
4 Horizontal push-ups, perform with a wide grip 3/10
Bending of hands with weight (barbell), perform standing 3/10
3rd 1 Twisting, perform lying 3/10
Hyperextension 3/10
2 Foot Press 3/10
Bench press, lying down 3/10
3 Thrust from the upper block, perform with a narrow grip 3/10
Slopes, on the shoulders lay the bar 3/10
4 Going for a bench using dumbbells 3/10
Diverting dumbbells, lying down 3/10

The program is accompanied by a diet.

To build muscle mass

Day, a group of muscles An exercise sets / replays
1 st, legs and chest Squats using a bar, 60% of the working weight 3/10
Bench press 4/10
Push-ups are performed on uneven bars 3/12
The incline plane press 4/12
2 nd Recreation
3rd, broadest, biceps Pull-ups are performed with a wide grip 4 / to fatigue
Rod of the rod to the belt 4/12
Thrust with T bar 3/12
Hammers 4/12
4th Recreation
5th, Leg and shoulder muscles Squat with a barbell, 80% of the working weight 4/12
Romanian draft 4/12
Press sitting 4/12
Thrust to the level of the chin 4/12
mahi aside 4/12
6th Recreation
7th, latissimus and chest Bench press 4/8
Press, perform on an inclined plane 4/12
Pull-ups, perform with a wide grip 4 / to fatigue
Thrust dumbbell 4/12
Thrust of the lower block 4/12
8th,9th Recreation
10th, long dorsal muscles, triceps Deadlift 5/8
Shraga 4/20
Press (narrow grip) 4/12
French press from standing position 4/12
11th,12th Recreation
13th, legs Squat using a bar, 100% working weight 4/10
Foot Press 4/12
Romanian draft 3/12
Impacts 3/12
Rises on socks 3/20
14th,15th Recreation

For beginner athletes

Training for beginners accustoms the body to stress, allows you to build muscle and increase strength.

Day An exercise sets / repetitions
1st Twisting on the simulator “Roman chair” 3/10
Tilting using a goat 3/10
Suomist squats, on the shoulders put the barbell 4/12
Bench on the simulator sitting 4/12
Thrust to the chest from the upper block, performed with a wide grip 3/10
Half-withers with weight (barbell), perform a wide grip lying 3/10
Flexion / Extension of Brushes 3/10
2 nd Raising the legs on a horizontal bar 3/10
Push-up on the bench from behind 4/10
Pull-ups are performed with a narrow grip 3/10
French bench press with one hand 3/10
Hand bend with EZ-neck 3/12
Chest on the breast simulator, perform sitting 3/12
The drumstick is performed in the standing machine 3/12
3rd Back extension, performed on the simulator 3/10
Twisting, use the simulator “Roman chair” 3/10
Deadlift, performed with dumbbells 4/6
Drops with the raised barbell 3/12
Bench press, performed standing or sitting from behind the head 4/8
Swing forward using one dumbbell 3/10
Side flaps by hand, from the bottom block 3/10

For advanced athletes

The complexity of making a program for such an athlete is that after the first or second year, muscle growth stops. Then organize training on a different principle. The program is built on the following principles:

  1. High intensity.
  2. Working weight is chosen such that with it to execute the program.
  3. The sequence of the described exercises changes in each new workout.
  4. Muscles are studied by two basic and so many auxiliary exercises.
  5. Between sets, the athlete rests for about 3 minutes.
Day An exercise sets / repetitions
1 st, chest muscles, biceps Bench press, lying down 3/6
The same, dumbbells 3/8
Bench, performed in the Hummer simulator 3/12
Dilution of hands with dumbbells, perform lying 3/15
Lifting the bar to the biceps, perform in a standing position 3/6
EZ barbell lifts to the biceps 3/8
“Hammer” 3/12
Hand bending using a block 3/12
The 2 nd, leg and deltoid muscles Foot Press 3/6
Falls, perform with dumbbells in the hands 3/8
Extension of lower limbs 3/10
Leg bending 3/10
Army Press 3/6
Press the dumbbell to perform sitting 3/8
Dumbbell production with inclined body 3/10
Reverse dilutions, use “pec-dec” 3/12
3rd, spinal muscles, triceps Deadlift 3/6
Pulling up with a weighting agent 3/8
Broad traction, performed on the upper block 3/10
Thrust for the head 3/12
Push-ups are performed on uneven bars with a weighting agent 3/6
Bench press, lying position, narrow grip 3/8
Extension of hands with a dumbbell, performed from behind the head 3/10
Same on the block 3/10

For the legs and buttocks

To the body does not look disproportionate, there are special programs for pumping the leg and gluteus muscles. In training include such exercises:

Day Exercises sets / replays
1st Squats, performed with a barbell on the shoulders 3/8
Foot Press 3/12
The falls are performed with dumbbells 3/8
Hyperextension 3/12
Extension, extension of legs, performed on the simulator 3/12
2 nd Front squats 3/8
Foot Press 3/12
Squatting squat 3/8
Romanian deadlift 3/8
Extension, extension of legs, performed on the simulator 3/8

Training exercises 1-2 once a week.

Full program for 3 days

With regular training, this program will help to normalize the male body.

Day, a group of muscles Exercises Approaches / repetitions
1 st, chest muscles, press, biceps Bench press, lying position 3/10
Press the dumbbells, lying on a horizontal or inclined surface 3/10
Horizontal push-ups 3/10
Bending of arms with a bar, standing position 3/10
Bending of hands with dumbbells, performed lying down or standing 3/10
Lifting the pelvis, lying down 3/10
The 2 nd, shoulder girdle, leg muscles Squats using a bar placed on the shoulders 3/10
Foot press, performed in the simulator 3/10
Leg extension, performed sitting 3/10
Leg bend, lying down 3/10
Rise to socks 3/10
Bench press, perform sitting or standing 3/10
Dumbbell presses, take standing or sitting position 3/10
3rd, back muscles, press, triceps Sumo 3/10
Stretching on the horizontal bar 3/10
Block traction up to the height of the belt 3/10
Hyperextension (reverse) 3/10
French press, performed in the supine position 3/10
Extension of hands on the block 3/10
Torso elevation, lying position 3/10

Traditionally, first warm up, at the end do stretching.


These trainings involve working out of separate muscular groups on different days. They are associated with a high level of load. Here is a four-day split for an athlete with experience.

Day What muscles Exercises sets / replays
Monday Thoracic Bench bar with inclined bench 4/6
The same, dumbbells 4/6
Horizontal push-ups 4/6
Tuesday Muscles of the back Deadlift approaches to 10-8-6-3 repetitions
Lever pull 4/6
Thrust for the head 4/6
Horizontal draft 4/6
Thursday Shoulders, hands Bench, performed sitting, because of head with barbell or dumbbells 4/6
Hand-out with dumbbells aside 4/6
Lifting the bar to the bicep 4/6
Press (narrow grip) 4/6
Friday Legs Squats, performed with a barbell 4/6
Foot Press 4/6
Extension of legs, perform sitting 4/6
Caviar, standing 4/15
Same while sitting 4/15

How much to be engaged?


Making a workout is not an easy process. It requires an adjustment, which is carried out through 1-2 months, to know the strengths and weaknesses of the athlete. Some exercises can not only fail to produce results, but also produce the opposite effect.

Depending on the level of preparation, the body gets used to the program in different ways:

  • for beginners – for 10-18 weeks;
  • those who have been engaged for more than a year – for 8-10 weeks;
  • experienced athletes – for 4-6 weeks.

If there is a need to change the training program, then change not only force, but also cardio.

At a constant frequency of loading, following the recommendations of the trainers, the first results appear already 1,5-2 months. But it is important to consider that different muscles develop differently. For example, to pump the cubes of the press is more difficult than the muscles of the hands.

Also, the effectiveness depends on the method of nutrition. Food should contain a sufficient amount of protein, which is the building material for muscles.