Men’s Strength



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Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

Six Bodyweight Workouts That Actually Build Muscle

1a. Push-Up, 5xfailure
1b. Dead-Hang Chin-Up, 5×8-12
Rest: 60 seconds

2a. Bodyweight 1 ¼ squat, 5xfailure
2b. Single-Leg Glute Bridge, 5×12
Rest: 60 seconds

3a. Dip, 4×8-12
3b. Inverted Row, 4×8-12
Rest: 60 seconds

4a. Plank, 3×60 seconds
4b. Prone Back Extension, 3×12

— Michael Schletter, CPT



1a. Broad Jump, 5×10
2a. Chinup, 5xfailure
3a. Plank, 5×30 seconds
Rest: 60 seconds

1b. Bulgarian Split Squat, 4×15 each leg
2b. Clap Pushup, 4×8
3b. V-Up, 4×15
Rest: 60 seconds

— Sam Akinrinade, USAW-1



1a. Walking Push-Up 4×20
2a. Wall Push-Up, 4×20
3a. Slow Pull-Up, 4×3
4a. Pull-Up, 4×10
5a. Inverted Row, Towel Grip, 4×8
Rest: as needed

1b. Pike Push-Up, 4×10
2b. Push-Back Push-Up, 4×20
3b. Slow Chin-Up, 4×10
4b. Slow Dip, 4×15
Rest: as needed

1c. Jump Squat, 4×20
2c. Slow Bodyweight Squat, 4×20
3c. Super-Slow Crunch, 4×12
4c. Hanging Leg Raise, 4×12
Rest: as needed

— Anton Antipov, CPT



1a. Chin-ups w/ negatives – Max reps + 2 slow negatives x 3-4 sets
2a. Slow Negative Push-ups – 12 x 3-4 sets
3a. Bulgarian Split Squat – 15/per leg x 3-4 sets

1b. Dips – Max Reps + 2 slow negatives w/ cheat x 3-4 sets
2b. Inverted supine rows – 10 x 3-4 sets
3b. Single Leg Hip Extension (Back and Foot Elevated) – 12 x 3-4 sets

1c. Close Grip Push ups – 10/arm x 3-4 sets
2c. Reverse Lateral Lunge (45 deg) – 15/leg x 3-4 sets
3c. Modified Handstand Push-up (feet supported on bench in pike position) – 10 x 3-4 sets

1d. Bodyweight Bicep Curls + negatives – 10 +2 x 3-4 sets
2d. Bodyweight overhead Tricep Extensions + negatives – 8 + 2 x 3-4 sets

1e. Windshield wipers – 15/side x 3-4 sets
2e. Long lever plank – 30 sec x 3-4 sets
3e. Alternating V ups – 15/side x 3 sets

— David Larson, CSCS



TRX complex A: Push/Abs
5 sets x 12 reps each

1a. Ab rollouts
2a. Chest press
3a. Skull crushers

TRX Complex B: Push/Abs/obliques
5 sets x 12

1b. Atomic Push up
2b. Ab Saws
3b. alternating reverse crunch

TRX complex C: Pull/Legs
5 Sets x 12

1c. inverted rows
2c. bucket squats
3c. single leg squats
4c. bicep curls (shoulders 90 deg of flexion)

— Joseph Vega, MSPT, CSCS



Circuit A
5 sets

1a) wide grip pull ups x 8
2a) plyo push ups x 10
3a) squat jumps x 15
4a) ab saws x 20

Circuit B
5 Sets

1b) dips x 15
2b) neutral grip pull ups x 10
3b) rear foot elevated spilt squats x 15/side
4b) hanging knee ups x 15

Circuit C
5 Sets

1c) inverted rows (smith machine) x 10
2c) spider man push ups x 10/side
3c) single leg glute thrust x 15/side
4c) jack knives x 20

— Joseph Vega, MSPT, CSCS



Build Body Definition

Gym Workout Routines For Men: How To Build Muscle and Gain Strength!

by Meagan Taylor | 0 comments | in Get Fit! | Like it
Gym Workout Routines For Men: How To Build Muscle and Gain Strength!

It’s really important for beginners to make a good start and make gains from the beginning. There are so many guys that come to the gym and try to build muscle and strength with a very limited amount of knowledge about how to actually do that. If the results they expected don’t come right away, then they simply give up and don’t bother trying a different approach. It’s easy to give up if things don’t go smoothly right from the start. There are a lot of gym workout routines for men that are not very good and are not very effective and there are also workout routines that are amazingly effective.


If you are initially starting out then you first goal is to learn the proper technique for performing each exercise. A lot of the time guys try to lift very heavy weights with very poor and even dangerous technique. It is pretty obvious that the results will not be that great if your technique is poor. This, in turn, leads them to do more sets and more exercises, resulting in overtraining. Beginners should focus on compound exercises and do 8-12 reps per set. Using compound exercises is very effective because they stimulate the most muscle fibers during weight training.

Example Gym Workout Routines For Men to Build Muscle:

Day 1 – Chest, Shoulders and Triceps

Barbell Bench Press – 3 sets of 8-12 reps

Incline Dumbbell Bench Press – 3 sets of 8-12 reps

Dumbbell Shoulder Press – 3 sets of 8-12 reps

Barbell Upright Row – 3 sets of 8-12 reps

Triceps Pushdown – 3 sets of 8-12 reps

Day 2 – Off

Day 3 – Back and Biceps

Deadlifts – 3 sets of 6-8 reps

Cable Rows – 3 sets of 8-12 reps

Lat Pulldowns – 3 sets of 8-12 reps

Barbell Curls – 4 sets of 8-12 reps

Day 4 – Off

Day 5 – Legs

Barbell Squats – 3 sets of 8-12 reps

Leg Press – 3 sets of 8-12 reps

Leg Curls – 3 sets of 8-12 reps

Leg Presses – 3 sets of 8-12 reps

Standing Calf Raises – 3 sets of 12-15 reps

This is just one example of a workout routine that can help you build muscle. The main thing is to find a solid program that works and not to reinvent your own workouts or exercises. Your focus should be on the basic exercises for every muscle group and you should progressively increase the weight, reps, or sets after every workout. There are a lot of great resources where you can learn proper weight training techniques, so take the time to learn them properly.

Gym workout routines to build muscle are only one part of muscle building. If you don’t take in enough calories and protein or if you are not consistent enough, then you will not gain muscle. Sometimes it can be confusing to know what gym workout routines to use to build muscle because there are lots of them. But my advice for you is to try this workout routine here for a few months and not jump from one workout to another.

It is important to know how much progress you are making and the best way to do that is to follow one workout routine until you hit a plateau. If you hit a plateau, then it’s time to change up your routine and look for a different type of workout. The next workout routine you find needs to be just as challenging as the previous one or you can even make it more challenging. There are so many routines to choose from, so start off with this one and then pick another one that you think you will enjoy doing.

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