PREFACE: Make sure to read all the way until the bottom of this article for a sample workout routine you can start today – there will be one you can do right at home and one you can do at your gym!
If you’re male and you’ve spent any amount of time looking into fitness, you’re probably wondering and asking yourself.. “what is the best workout program for men?”
Today I am going to help you discover the truth about all the fitness information out there and help you discover what the truth is concerning the best programs you can do.
There is no shortage of info out there, and truthfully speaking, it’s all just a bunch of marketing hype anyway.
If people gave you a clear-cut answer, how would they make any more money?
Thankfully, Physique Authority does not create its own fitness programs and we’re really just here to help dispel myths and help get you on your way to the body you want.
Q&A – What Do You Want Your Body to Look Like?
The guy in our main article picture has a pretty good looking body – he’s lean, chiselled, and has all the right muscle proportions in the right places.
He isn’t overly buff like a bodybuilder, and he isn’t just skinny without any muscle development.
In terms of finding the right workout routine for yourself you must first ask yourself what you even want to get out of the routine.
Do you want to:
- Put on some muscle in the right proportions?
- Build a strong foundation of a well-built body?
- Put on lean muscle without added fat gain?
- Or do you want to just be healthy in general?
- Do you want to simply just lose fat and not work out at all?
We’ll cover everything there is to know for you in terms of what program will suit you well, and believe it or not, there is so much free information out there that you don’t even really have to buy into the marketing hype and purchase anything.
Truth #1 – The “Best” Workout Program is the One You STICK To.
If you are doing a workout and you aren’t sticking to it over the long haul, chances are slim to none that you’ll end up with the body you want.
This goes without saying, and I am sure you’re asking yourself why I am bringing this up.
But it’s a tough pill to swallow for many people.
Many people I’ve met quit what they’re doing and then wonder why they aren’t getting the results they want.
Alright, so you’ve found a workout program, so now you must stick to it!
Any program that is designed by a fitness professional will net you results as long as you bring dedication, perseverance, determination and persistence to the table.
Truth #2 – Results Do Not Come Overnight.
Well, thank you very much, captain obvious.
Rome wasn’t built in a day and I know that.
But it’s still true no matter how obvious it is. This goes hand-in-hand with sticking to your program.
Unless you’re on some serious amount of anabolic steroids, workout results will not happen quickly.
Now, with the correct guidance, many of you will be able to achieve some insane results. But you have to choose a program designed by professionals.
Here at Physique Authority, we do not create our own workout programs because we work with a couple of partners we trust 1000% to do that for us.
We simply promote their products because they work and I myself am actually following one of the programs.
You can learn about my own personal transformation and weight loss here if you want to learn more about that.
Alright, so Which One is the Best?
Honestly, there are so many free resources that will offer you the ability to build any body you want by yourself and here are just a few:
You can click through to their YouTube channels or find them on your own time when you have some time, but these are going to give you some amazing information to get into great shape all for 100% free.
However, there is a caveat. Free isn’t always structured, which isn’t always as effective at guiding you from start to finish.
What do I mean by free isn’t always structured?
Well, when I say structured I am actually talking about having an actual structure to your workout program.
There is definitely a difference between a routine and a fitness program because the former is just something you can do quick when you have 45 minutes, but what about the next day, and the next, and the next?
You need some form of structure to get you from where you are now to where you want to be, whether it’s more muscular or even if you simply want to shred some fat.
Battling with “free” information is great to get you motivated, but it’s always recommended to follow a structured workout program.
Beginners/You Just Don’t Have the Right Knowledge.
Many men want to feel like they’re the boss, they’re in control, they have all the knowledge and that no one else can really tell them anything because they already know it.
I know tons of men like this, and, unfortunately, this is a massively self-sabotaging way of thinking.
Tons of people can provide you with and enrich your life with great value, you just have to be open to it.
What do I mean by that?
What I mean is that there are individuals out there that just know more than we do, so it’s in our best interest to listen to them.
We can learn from them, take what they have to offer and then when we feel confident enough, we can say that we now know the information.
This basic principle also applies to fitness which is why I am bringing it up.
Beginners and newbies in the gym just do not have the right knowledge in terms of how to progress their workouts, so it’s in the beginner’s best interest to buy a workout program or follow free information – as long as they are designed and written by a professional with your current status in mind!
My Personal #1 Recommendation
(And One that I Actually Follow and Use)
ThinkEatLift’s ShredSmart Program
Tons of men from age 16, 18 all the way to 60+ have been getting insane results following the below workout program and we invite you to learn more if you want to check that out.
They key is, is that it’s structured and allows you to use fitness to enhance your life, and not let fitness control all aspects of your life.
You will be able to build an incredible physique while actually using your physique out in public, going to the beach, sharing moments with your girlfriend/wife/kids, and showing off your hard work!
Most gym-goers are slaves to themselves, but you don’t have to be at all.
Make sure to come back here afterwards!
We’re so Glad You Came Back! As Promised, Here is Your Sample GYM Workout (Scroll Down for the Home Workout)
I am not going to get into the details of why we’re doing these workouts, why they are in the order they’re in, and why they are full-body workouts because this article would be 10,000 words long!
You need to be progressing in your workouts to see results, so just make sure that you are adding weight over a period of time (which I will cover below).
However, if you do the following workouts 3 times EVERY week you WILL see results.
You can do Mondays, Wednesdays, Fridays, or Tuesdays, Thursdays, Saturdays, etc. but MAKE SURE you take one day off after each workout day, and have at least two consecutive days off after the third day!
Make sure for the gym workout below that you work your way up to the target reps, and ONLY then increase the weight to the next weight up and never jump more weight than the lowest available after you hit the required reps.
The next workout you will bump the weight and work your way back up to the required reps.
EXAMPLE (we will use incline bench):
Day 1: 4 Sets of 100lbs @ 12 Reps, 12 Reps, 11 Reps, 9 Reps
Day 2: 4 Sets of 100lbs @ 12 Reps, 12 Reps, 12 Reps, 10 Reps
Day 3: 4 Sets of 100lbs @ 12 Reps, 12 Reps, 12 Reps, 12 Reps
Note: It won’t always be linear like this so just make sure that you do not bump the weight up until you are at least one rep off of the max (if you hit 11, you can bump the weight, it’s ok.)
WORKOUT 1 – Do this AT THE GYM!
Preface: Take 2 minutes of rest between sets. Do not go to failure and leave one rep in the tank!
- Incline Barbell Bench Press: 4 Sets of 12 Reps
- Chin Ups: (with weights or just your bodyweight) 4 Sets of 10 reps
- Flat Bench Press: 4 Sets of 6 Reps
- Bent Over Barbell Rows: 3 Sets of 8 – 10 Reps
- Bulgarian Split Squats: 3 Sets of 6 Reps Per Leg
- Leg Press: 3 Sets of 12 Reps
- Bicep Curls: 3 Sets of 10 Reps
- Cable Tricep Pushdowns: 3 Sets of 10 Reps
- Lateral Side Raises: 3 Sets of 10 Reps
- Cable Face Pulls: 3 Sets of 15 Reps
Alright, Here’s Your AT HOME Workout As Promised.
So the same basic principles apply here.
You need to be progressing in order to see results, and if you don’t your body will stagnate and remain the same.
Let’s take a look to see how you can progress using in-home workouts.
Unfortunately, without weights, you won’t be able to do as-specific exercises as you can do in the gym, but you can still get a pretty killer workout.
Note: If you don’t know how to do any of these exercises with the equipment you have at home, just do a quick YouTube search and you will find thousands of tutorials!
- Dips 4 Sets of 15-20 Reps (or do as many as you can)
- Chin Ups: 4 Sets of Max Reps (make sure you go to failure!)
- Push Ups: 4 Sets of Max Reps (make sure you go to failure!)
- Australian Rows at a LOW ANGLE (Hands Facing AWAY – Supinated): 4 Sets of Max Reps (make sure you go to failure!)
- Pike Push Ups: 3 Sets of Max Reps (make sure you go to failure!)
- Bulgarian Split Squats: 3 Sets of 15 Reps Per Leg
- Jumping Lunges: 3 Sets of 10 Reps Per Leg
- Bodyweight Tricep Extensions: 4 Sets of Max Reps (make sure you go to failure!)
- Close-Grip Australian Rows at a HIGHER ANGLE than before (Hands Facing TOWARDS YOU – Pronated): 3 Sets of Max Reps (DO NOT GO TO FAILURE.)
Final Note on the Bodyweight At-Home Workout:
Do what you can. Just do as many reps and sets as you can, although I do recommend following the set SETS scheme.
Do not worry if you cannot complete all the reps, just do what you can and strive towards the upper range eventually getting there.
Well folks, that’s it for today – I hope you enjoyed the article for men!
I had a lot of fun putting this together and I hope you were able to get some value out of this.
Make sure to check out our guide on purchasing a home gym if you don’t have one, and don’t forget to head over and check out our review of the ShredSmart Program!