Men’s muscle training program weekly table

How to build a man’s muscle, there are many ways to build muscle, and in the process of building muscle, some men will develop a muscle building plan, and the development of a muscle building plan is beneficial, such as can make the muscle building effect more effective. So, what’s a weekly muscle training schedule for men? Let’s take a look at the muscle training program for men!

Barbell flat bench press
Monday: Pecs + triceps
Bench press 3-5 sets *8-12RM

Dumbbell bench press 3-5 sets *8-12RM

Dumbbell Birds 3-5 groups *8-12RM

Puller chest clamp 3-5 sets *8-12RM

Line down 3-5 sets *8-12RM

Bench back flexion 3-5 sets *8-12RM

Wednesday: Back + biceps
Hard pull 3-5 sets of barbell *8-12RM

Seated pull-down 3-5 sets *8-12RM

Sitting row 3-5 sets *8-12RM

Lean over the bar and row 3-5 sets *8-12RM

3-5 sets of barbell bends *8-12RM

Standing dumbbell alternate bends 3-5 sets *8-12RM

Sitting dumbbell focused bends 3-5 sets *8-12RM

Friday: Shoulders deltoids + abs
Sitting dumbbell push 3-5 sets *8-12RM

Bar neck forward press 3-5 sets *8-12RM

Dumbbell side lift 3-5 sets *8-12RM

3 to 5 sets of flat front dumbbell *8-12RM

Dumbbell leaning birds 3-5 groups *8-12RM

Abdominal roll 3 sets *15-25RM

Reverse roll 3 sets *15-25RM

Roll 3 sets *15-25RM

Saturday: Hips and legs
Barbell squats 3-5 sets *8-12RM

Leg lift machine 3-5 sets *8-12RM

Barbell lunges 3 to 5 sets *8-12RM

Instrument leg flexion and extension 3-5 sets *8-12RM

Weight-bearing hip bridge 3-5 sets *15-20RM

Calf raises 3-5 sets *15-25RM