Best Muscle Building Workout Plan for Men

If you want to build muscle fast then you’re going to need a good muscle building workout plan.

Most guys head straight to the dumbbell rack, grab those 25 pounders and go hard!

But after ten minutes of bursting some severe energy zapping curls, you’ll soon find yourself lacking the energy you need to work the next muscle group.

This is a common scenario in many gyms because let’s face it, great muscle is in high demand, but there is a specific way to get it.

Don’t get me wrong, every amazingly sculpted body, even the fit of the fittest had to get their biceps wet, by walking into a gym.

But armed with useful information on how to build great muscles sustainably, they get fantastic results faster. When it comes to getting fit and strengthening muscles, more men start out wrong, and very few blindly stumble onto a working formula.

Keep reading to get your abc’s of the best muscle building workout routine.

Muscle Tension Triggers Muscle Growth

The best muscle building workout plan will guide you on how to increase the weight stress on your muscles so that you can gain muscular strength and size progressively.

This technique is to as progressive overload.

Greg Nuckols, coach and legendary former holder of three drug-free world records in powerlifting has great advise to start us off.

He says “To get stronger, you need to get bigger. And to get bigger, you need to get stronger. Training for one without the other doesn’t make sense for most people.”

This concept can best be illustrated with the ancient Greek myth of Milo of Croton, who trained for the Olympics, by carrying a calf on his back daily.

As the calf grew heavier, Milo lifted heavier weights to keep up, developing his muscles more.

He was a six-time Olympic victor; a wrestling legend, because he had learned the art of progressive overload.

Ben Pakulski, the muscle behind the best muscle building program online MI40 says,

“The only things muscles know is torque or tension.”

When you start light and add weights each workout, focusing on lifting more, you will gain muscle.

Your reps, sets, and exercises can remain unchanged, but your weights need to grow. Tension is highly dependent on load size so that a light load will generate little tension.

The higher the weight, the higher the tension, the higher your hypertrophic gain.

Muscular damage ignites muscular growth

A good workout will often induce soreness, which is usually localized muscle cell damage from exertion.

A good muscle building workout plan will take advantage of this natural phenomenon because this damage produces the increase and growth of muscle cells.

This does not mean that you have to lift weights to soreness, but that you have to include something unfamiliar or new in your regime.

You will stretch the muscle you have activated causing damage that will ignite the remodeling of that muscle.

As with everything else, too much of a good thing can be bad, so don’t push the limits so hard that you can no longer workout due to pain.

Metabolic stress causes muscular growth

If you have lifted or worked out hard, there is a burning sensation or “pump” that you get that scientists believe causes the muscle’s cells to swell around it, causing the growth of the muscle.

This “pump” phenomenon is known as metabolic stress, occurring when your body turns glucose into lactates.

The addition of muscle glycogen causes the appearance of larger muscles.

Factors that make a muscle building workout routine successful

1. Compound exercises

Compound exercises work several muscles simultaneously, triggering more muscular growth. A good work muscle building program should have heavy deadlifts, overhead presses, barbell rows, squats and some bench work.

2. Workout frequency

Muscles grow more when you train them often. Working out more often enhances your technique too, enabling you to lift heavier, faster.

3. Take a break

If you have insufficient rest times, your muscles will not recover. In orders for your workouts to lead to muscle growth, you need three to four days of rest a week to allow your body enjoy more sleep and rest.

4. Eat

Your body needs protein to build new muscle and repair damaged ones. A balanced diet will fuel your workout and help you grow your muscles.

There will be reduced recovery, if you are in need of energy, so eat healthily.

5. Consistency

Be realistic in your expectations and focus on improving your body, without setting unrealistic expectations.

6. Warm up exercises

Ensure that you always have a general pre-workout warm-up followed by specific pre-exercise warm-up for all weight training exercises.

Which is the best muscle building workout plan?

While there are many ways of forming an ideal workout routine, the upper/lower body split routine works great for just about anyone looking to build muscle and strength.

An upper/ lower split muscle building workout plan allows all your muscle groups to get some attention every other day of the week.

Each muscle group gets trained with optimal workout frequency and gets ample time too to recover.

This plan incorporates lots of compound exercises, known to build muscle better than isolation exercises, due to their ability to work more muscle at once.

The plan has some room too for isolation exercises, to add more excellent symmetry and balance to your physique.

The upper/lower body split routine, groups your muscles into two main groups depending on their location.

Primary muscle groups in the upper body split;

  • 1 Back
  • 1 Chest
  • 1 Biceps
  • 1 Triceps
  • 1 Shoulders

Primary muscle groups in the lower body split;

  • 1 Hamstrings
  • 1 Quads
  • 1 Glutes
  • 1 Calves
  • 1 Core (Abs, Lower Back or Obliques

This routine will ensure that your muscles do not grow out of proportion with each other, to assist you to achieve your desired muscle growth and strength.

By ensuring that the bulk of your anaerobic energy is spent on compound exercises, the plan then allows focusing on sole muscle targeting, guaranteeing a tremendous overall muscle growth balance.

A sample one week upper/lower body split routine

  • Monday: Upper body split workout exercises
  • Tuesday: Lower body workout exercises
  • Wednesday: Day off
  • Thursday: Upper body work out exercises
  • Friday: Lower body work out exercises
  • Saturday: Rest
  • Sunday: Rest

Upper body split day workout routine schedule

  1. Chest
  2. Back
  3. Shoulders
    Three sets of 6-8 reps each
    2-3 minutes rest between sets.
  4. Chest
  5. Back
  6. Shoulders
    Two sets of 10-15 reps each
    1-minute rest between sets.
  7. Triceps
    Three sets of 10-12 reps each
    1-minute rest between sets
  8. Biceps
    Two sets of 12-15 reps each1-minute rest between sets

Lower body work out routine schedule

  1. Quads
  2. Hamstrings
  3. Calves
    Three sets of 6-8 reps each
    2-3 minutes rest between sets
  4. Quads
  5. Hamstrings
  6. Calves
    Two sets of 10-15 reps each1-minute rest between sets.
  7. Abs
    Three sets of 10-12 reps.
    1-2 minutes rest between sets
  8. Abs, Lower Back or Obliques
    Three sets of 10-12 reps.
    1-2 minutes rest between sets

What exercise routines should you do on upper body split days?

For most men, a dream body is a super impressive upper body packed with bulging biceps, washboard abs and a super sexy V taper armor plated chest.

While you do not need to live in your local gym to achieve this, a strong muscular upper body is hard work but is achievable with this fantastic plan.

To start off this best muscle building program for men, here is a comprehensive list of exercises that are perfect for your upper body muscle groups.


Many weightlifters tend to neglect the back muscles resulting in imbalances in muscles, that gives off a weird vibe. Ignoring them too could cause injury, so use the exercises below to focus on them and achieve that V-taper back that’s every man’s dream.

  • Barbell row
  • T-Bar row
  • Dumbbell row
  • Pull up
  • Lateral Pulldown
  • Chin up
  • Seated cable row
  • Deadlifts (Hex bar, Conventional or Sumo)


Your ideal chest muscle development lies in developing both of your chest’s significant muscles.

While some forms of bench presses like the flat and decline bench press emphasize the more massive chest muscles, the reverse grip bench press, as well as the incline bench press, will underline the pectoralis minor(1).

  • Dips
  • Close grip bench press
  • Dumbbell bench press (incline or flat)
  • Reverse grip bench press
  • Barbell bench press (incline or flat)

The arms

Arm exercises will focus on your forearms, triceps, and biceps.

Here some insider info for you; your triceps make up almost 2/3 of your arms, so by training them correctly, you will automatically increase the size of your hands.

Below are some of the best arm exercises to develop your arms.

  • Biceps
  • Chin up
  • Barbell curl
  • Hammer dumbbell curl
  • E-Z biceps curl
  • Alternating dumbbell curl


  • Dips
  • Lying triceps press
  • Triceps pushdown
  • Dumbbell overhead triceps press
  • Close grip bench press


The shoulders have various muscles, but the deltoids are the largest.

To ensure that your shoulders are pitch-perfect, all three deltoids have to develop , and these exercise below are perfect for this.

  • Cable face pull
  • Seated standing military press
  • Barbell rear delt rows
  • Arnold press
  • Dumbbell side/rear lateral or front raise

The best lower body exercises

A well developed lower body is hard work, but the payoff is worth it. A super upper bod coupled with weak muscleless legs make a bit of a comical figure. To avoid this occurrence here are some exercise for the lower body split.


  • Kettlebell swing
  • Seated or lying leg curls
  • Romanian deadlift
  • Glute-ham raise
  • Barbell back squat


Well developed quadriceps form the centerpiece of your legs, and the exercises below will assist grow and strengthen them.

  • Hack squat sled
  • Barbell front and back squat
  • Barbell or dumbbell lunges
  • Seated or incline leg press machine
  • Bulgarian split squad
  • Barbell or dumbbell step ups


  • Sumo or conventional deadlift
  • Hip thrust (single leg/ barbell/ banded)
  • Lunge (barbell/ dumbbell)
  • Butt blaster machine
  • Romanian deadlift
  • Bulgarian split squat

The core

Your core muscles are the centrepiece of a well developed fit body, and everybody wants them some abs.

Well defined ab muscles need you to get lean enough while training them for that dream chiseled cut look.

Core muscles building exercises

  • Ab wheel rollout
  • Air bicycle
  • Cable crunch
  • Hanging leg raise
  • Captain’s chair leg raise


Donkey calf raises
Leg press machine calf raises
Seated calf raise (machine/barbell)
Standing calf raise (Machine/ barbell)

Final words

Follow this best muscle building workout plan for men, and watch your body achieve its naturally inherent potential for muscle growth and strength.

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Best Muscle Building Workouts For Men
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