Programming different training methods into your routine is key tostaying fitand elevating your fitness level.
Below, I’ve crafted five fantastic workouts men should do every week to stay fit.
Gear up to sculpt the fittest version of yourself.
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This regimen kicks off with a strength-focused session targeting your upper and lower body.
You’ll then immerse yourself in a muscle-building workout featuring high-rep sets to stimulate muscle hypertrophy.
I’ve also put together a few enjoyable yet effective routines.
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Circuit intervals and AMRAPs will keep you engaged, fostering functional strength and endurance.
Keep reading to learn all about the five best workouts men should do every week to stay fit.
Loading up the barbell facilitates substantial strength gains, making it the most efficient compound exercise for your legs.
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Back squats are highly effective for developing quads, glutes, hamstrings, calves, adductors, and core.
Begin by loading your weight and positioning your hands on a racked barbell just outside shoulder width.
Next, step under the bar, squeeze your traps, and rest the barbell on your upper back.
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Afterward, step back from the squat rack, ensuring you’re standing firmly with your feet hip-width apart.
Complete three to five sets of five to eight reps with 120 seconds of rest between sets.
Pull-ups
Pull-ups are a true testament to upper-body strength.
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Grab the pull-up bar with an overhand grip, shoulder-width apart, ensuring the arms are straight.
Complete three sets of five to eight reps with 90 seconds rest between sets.
If using assisted pull-ups, bump the reps up to 8 to 12.
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Using tempos (slowing down the reps) and pauses is a beneficial way to intensify the results.
Press the dumbbells overhead until your arms are straight, keeping your elbows slightly bent to avoid locking them.
Lower the dumbbells back to shoulder height, and repeat for the desired reps.
Complete three sets of eight to 12 reps with 90 seconds of rest between sets.
View hypertrophy training as the cornerstone of building fitness.
Bulgarian Split Squats
Bulgarian split squats are highly effective for developing muscle mass.
They engage multiple lower-body muscle groups, promoting balanced strength development.
Place one foot on a bench or elevated surface behind you, and lower into a squat position.
Keep your front knee aligned with your toes and your torso upright.
Drive through your front heel to return to the starting position.
Alternate legs, and add weights for extra intensity if desired.
Complete three sets of eight to 15 reps per side with 60 seconds of rest between sets.
Additionally, it engages your abs and improves wrist stability.
Opting for a close-grip stance emphasizes tricep activation.
Assume a traditional pushup position while gripping dumbbells shoulder-width apart.
Maintain a straight line from your head to your heels, and control your movements throughout.
Perform three rounds of eight to 15 reps with 90 seconds of rest between rounds.
Side note: Ensure you use dumbbells with flat surfaces, and avoid rounded ones when performing this exercise.
Position yourself face down on an incline bench.
Complete three to four sets of eight to 15 reps with 90 seconds of rest between supersets.
These sessions introduce a refreshing diversity to your exercise routine, allowing you to handle heavier weights.
This method seamlessly integrates cardiovascular advantages with building lean muscle mass and strength, providing a comprehensive fitness regimen.
For this workout, follow five rounds of 30 seconds of work and 30 seconds of rest between exercises.
If necessary, allow yourself a two-minute break between each round to recover.
Push through your heels to lift the barbell to a standing position, engaging your glutes and hamstrings.
Repeat for desired repetitions.
Dumbbell Push Presses
This explosive exercise leverages both lower and upper-body strength.
Simultaneously press the dumbbells upward, extending your arms until they are straight overhead.
Your legs should provide the primary force, with your arms finishing the movement.
Pause momentarily at the top position, then lower the dumbbells back down to shoulder height with control.
Box Step-ups
Box step-ups enhance lower-body strength and stability, focusing on the quads, hamstrings, and glutes.
The unilateral nature and continuous motion elevate the intensity while adding dumbbells or kettlebells further amplifies the challenge.
Next, lift one foot onto the box and push to stand tall.
Finish each rep by driving the opposite knee up.
Keep the momentum going to maximize your workout effectiveness.
Complete a 10 to 12-minute AMRAP.
Bump the total time by two to three minutes each week.
Descend into a squat while maintaining a straight back and engaged core.
As you rise from the squat, press the kettlebell overhead, extending your arms fully.
Lower the kettlebell back to shoulder height as you descend into the next squat repetition.
Ensure smooth, controlled transitions throughout.
Perform 10 to 15 reps.
2.
This is the perfect compliment for building your fitness engine in an AMRAP workout.
Start by standing with your feet shoulder-width apart and placing a kettlebell between your feet.
Bend your knees slightly, and hinge at your hips to grip the kettlebell.
With explosive power, push with your legs while simultaneously pulling the kettlebell toward your chest.
Drive your elbows upward and outward as you aim to bring the kettlebell to chest level.
Briefly pause at the top of the movement, squeezing your shoulder blades together and maintaining core tightness.
Lower the kettlebell back down under control to the starting position.
Complete 10 to 15 reps.
3.
Stand with your feet shoulder-width apart, grasping a kettlebell while standing tall.
Return the kettlebell between your legs in the hinge position, and repeat the movement.
This exercise effectively targets and strengthens your core, providing exceptional sculpting results.
With your abdominal muscles contracted, raise your hips slightly off the ground.
Slowly lower your legs back toward the floor while maintaining control, feeling your body lengthen.
Weighted Side Planks
By targeting your obliques, this core workout becomes more effective and comprehensive.
Introducing free weights intensifies the challenge, improving overall core strength and enhancing lateral stability simultaneously.
Hold, then lower your hips and repeat on each side for the desired reps or time.
Perform three rounds of 30 to 45-second holds with 60 seconds of rest.
This constant tension on the core muscles helps sculpt and define the midsection while improving overall core strength.
Start by attaching a single handle to a cable machine at chest height.
Stand sideways to the machine, feet shoulder-width apart, and knees slightly bent.
Grip the handle close to your chest with both hands, elbows bent at 90 degrees.
Activate your core to stabilize your torso.
Extend your arms ahead of you, pushing the handle away from your body.
Hold this position briefly, ensuring your torso remains stable and your arms fully extended.
Slowly bring the handle back to your chest, resisting the cable’s pull.
Complete three sets of 10 to 15 presses per side with 60 seconds of rest between sets.
