Building a solid, classic male physique first and foremost requires muscle mass.
(you might thank us later!)
This routine is designed with four workouts per week.
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Perform each workout once per week.
you could perform back-to-back workouts, but always allow at least one rest day between back-to-back workout days.
Keep reading for our best workouts for men to build muscle mass in 30 days.
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And next, be sure to read5 Exercises Men Should Do Every Day to Stay Fit.
Keep your chest up and your core engaged as you push your hips back and bend your knees.
Lower your body until your thighs are parallel to the ground or slightly below.
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Push through your feet to return to the starting position, fully extending your hips and knees.
Repeat for the target repetitions.
Lower the weight back to the starting position in a controlled manner.
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Repeat for the target repetitions.
Take a step forward with your right foot.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
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Push through your right foot and step back to the starting position.
Repeat for the target repetitions, then switch legs.
Slowly return to the starting position.
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Repeat for the target repetitions.
Stand facing the machine with your elbows tucked close to your body and bent at a 90-degree angle.
Engage your core, and maintain a slight bend in your knees for stability.
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Push the rope down, extending your elbows until your arms are fully straightened.
Squeeze your triceps at the end range for about one second.
Slowly return to the starting position.
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Repeat for the target repetitions.
Position the dumbbells at chest level with your elbows bent at a 90-degree angle.
Press the dumbbells up and together, fully extending your arms and contracting your chest muscles.
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Slowly lower the dumbbells back down to the starting position, controlling the movement.
Repeat for the target repetitions.
Bend forward at the hips, keeping your back straight and your knees slightly bent.
Lower the dumbbell back to the starting position in a controlled manner.
Position the dumbbells at chest level with your elbows bent at a 90-degree angle.
Press the dumbbells up and together, fully extending your arms and contracting your chest muscles.
Repeat for the target repetitions.
Grasp the handle with both hands, palms facing each other.
Engage your core and sit up straight, keeping your back neutral.
Slowly return to the starting position, maintaining tension on your back muscles throughout the movement.
Repeat for the target repetitions.
Bend at the hips and knees to grip the barbell, with your hands just outside your knees.
Engage your lats, pull your shoulder blades down and back, and brace your core.
Keep the bar close to your body throughout the movement.
Once fully standing, reverse the movement to lower the barbell back to the ground.
Repeat for the target repetitions.
Visualize drawing your lower rib toward your pelvis, engaging your abs.
Squeeze your glutes at the top of the movement for about one second.
Lower your hips back to the starting position in a controlled manner.
Repeat for the target repetitions.
Place your feet on the platform hip-width distance apart with your knees bent at a 90-degree angle.
Slowly return to the starting position, allowing the weight to come down without touching the weight stack.
Repeat for the target repetitions.
Grasp the handles on the sides of the machine for stability, and engage your core.
Extend your legs fully, squeezing your quadriceps at the end range for about one second.
Slowly lower the weight back to the starting position, keeping tension on your quadriceps throughout the movement.
Repeat for the target repetitions.
Grasp the handles on the sides of the machine for stability, and engage your core.
Curl your legs up toward your glutes, squeezing your hamstrings at the end range for about one second.
Slowly return to the starting position, maintaining tension on your hamstrings throughout the movement.
Repeat for the target repetitions.
Hang from the bar with your arms fully extended and your legs slightly bent.
Continue pulling until your chest hits the bar, then slowly lower yourself back down to the starting position.
Repeat for the target repetitions.
Hang onto the bar with your arms fully extended and your legs slightly bent.
Continue pulling until your chest hits the bar, then slowly lower yourself back down to the starting position.
Repeat for the target repetitions.
Lean back slightly, and engage your core, keeping your spine neutral.
Slowly return the bar to the starting position, maintaining tension on your back muscles throughout the movement.
Keep your elbows close to your body, and maintain a slight bend in your knees for stability.
Slowly return to the starting position.
Repeat for the target repetitions.
Keep your elbows close to your body, and maintain a slight bend in your knees for stability.
Curl the dumbbells up toward your shoulders while keeping your palms facing inward throughout the movement.
Repeat for the target repetitions.
Engage your core, and maintain a slight bend in your knees for stability.
Lift your legs up toward your chest, keeping your legs as straight as possible and your feet flexed.
Slowly lower your legs back to the starting position in a controlled manner.
Repeat for the target repetitions.
Lean back slightly, engage your core, and lift your feet off the ground.
Do not cross your ankles.
Twist your torso to one side, tapping the weight on the ground next to your hip.
Rotate your torso to the opposite side, tapping the weight on the ground next to your other hip.
Repeat for target repetitions.
