This comprehensive fitness guide will take the guesswork out of getting in shape. Medically reviewed by some of the best trainers in the world, it offers detailed exercise plans that are tailored to each muscle group and provides extensive workouts for a variety of needs. So if you want to maximise gains and see results, we’ve got you covered from head to toe, literally.
Table of contents
Workouts by Muscle Group
It is important to train your entire body in order to achieve a healthy and balanced physique. Below you will find a list of all the major muscle groups and relevant exercises to target both the upper and lower body.
Let’s start with beach muscles. Men (and often times their partners) desire a muscular upper body. If you want to bulk up your shirt, you will need to work on shoulders, arms chest and back. Here is a complete guide on how to train each upper body muscle group and build your frame.
Best Tricep Exercises
Incorporating triceps exercises into your workout routine is essential if you want to increase the size of your upper arm. Furthermore, with the triceps being a major part of the upper arm, all gym rats pay special attention to them. We have put together a guide with the best triceps exercises to help you develop and target this flex-worthy muscle group.
Best Bicep Exercises
Do you want to win the first prize at a gun show? Well, start working on your biceps. The front of the arm is one of the most visible parts of the body, so training this area will signal to the world that you are a pro at pumping iron. See our complete guide to the best bicep exercises and start sculpting your arm cannons.
Best Chest Exercises
The chest is the most prominent part of a man’s upper body. It’s no wonder that it’s one of the most popular muscle groups to strengthen and train. Put simply, rock-hard pectorals garner respect and we want you to walk in the gym as if you were an alpha gorilla. Check out our list of best chest exercises for guys if you want to transform those man boobs into muscle mountains.
Best Shoulder Exercises
Incorporating shoulder exercises is key to building your upper body’s size and strength. Critical to your overall frame, shoulder workouts help widen the upper back and develop that ‘V-shape’ we all desire. Furthermore, strengthening your delts can create the appearance of a slimmer waist and take attention away from the gut. Quality exercises can also relieve pain and even decrease the possibility of future dislocations. Take a look at our guide to the best shoulder exercises below.
Best Forearm Workouts
While everyone wants bigger biceps and triceps, little attention is often paid to the forearms. However, the lower half of your arms are the gateway to strength. For those who haven’t had a lot of resistance training experience, you’ll soon find out how vital they are to lift heavy objects across a variety of exercises. And as another highly visible body part, having vascular, thick forearms shows the world you’re a proper strongman. Check out our full guide to the best forearm exercises below.
Best Trap Exercises
A workout regimen that lacks trap exercises is incomplete. Incorporating exercises that target the trapezius muscles, which extend from the base of the neck to the mid back, is crucial for improving posture and enhancing overall upper body strength. Neglecting trap exercises can lead to an undesirable appearance, characterised by a ‘pencil neck’ and or ‘bobblehead’ look. To avoid such an outcome, we present a comprehensive guide featuring the best trap exercises.
While you may obsess over toning the body, don’t forget about those manhood-defining muscles on your face. It’s commonly known that a strong jawline is an essential part of male facial structure, contributing to visual attractiveness and symmetry. And with some consistent training and a decent diet, that chiselled look is within grasp. Take a look at our jawline exercise guide and build a face that would make Thanos proud.
Core and Abs
If washboard abs are your goal, including a variety of core exercises into your workout routine is essential. However, the benefits of training your belly go beyond a sexy six-pack. Your core serves as the foundation for most major lifts in the gym, and neglecting the region could lead to potential injuries. Therefore, it’s crucial to prioritise core as it acts as a stabilising force for all your gym activities. To ensure every part of your midsection is shredded for summer, we have curated a collection of core exercise guides below.
- Best Core Exercises and Workouts for Men
- Must-Do Ab Exercises You Can Do at Home
- Best Oblique Exercises for Men
- Pelvic Floor Workout: The Best Kegel Exercise for Men
Lower Body and Legs
Now that the upper body is taken care of, it’s time to build some sturdy tree trunks to support your massive frame. Whether or not you want big legs, strengthening your lower body offers numerous benefits and is essential to your overall health and fitness. Plus, we want your muscle-bound upstairs to match the downstairs (the last thing you want is to end up with chicken legs). Thankfully, our lower body and legs workout guide will give you well-developed quads to sculpted calves, so you can stride confidently like a Greek god.
Workouts with Equipment
From a beginner to a barbell beast, equipment-based workouts is the most common method to enhance strength, endurance, and overall physique. Whether you’re using dumbbells, cables or kettlebells, we show you how to harness the power of different equipment to target specific muscle groups and maximise your workout routine.
- Best Dumbbell Workouts and Exercises For a Full-Body Workout
- Best Cable Exercises for a Full Body Workout
- Best Kettlebell Workouts for Men
No Equipment and Bodyweight Workouts
No equipment, no problem. Don’t worry if you don’t have access to any equipment or a gym membership; getting in shape is still within your reach. With just your body, a little guidance, and a dash of motivation, you can achieve remarkable results. Our list of no-equipment workouts and exercises offers a solution for everyone, whether you prefer working out at home, in the park, or even at the beach. Discover the endless possibilities of staying fit and active without relying on fancy machinery or weights below.
- Best No-Equipment Home Workouts For Men
- Best Bodyweight Exercises for Men
- Reasons to Ditch the Gym & Start Using Bodyweight Instead
- How to Build a Strong Back Without Lifting a Weight
Workouts by Training Style
Everyone’s fitness journey has different needs and limitations, and that’s completely fine. Some people prefer different training styles, and it’s important to find what works best for you. Whether you enjoy High-Intensity Interval Training (HIIT), CrossFit, or short, science-backed 10-minute sweat sessions—rest assured that we have a variety of the best training style workouts for you below.
- Best HIIT Workouts for Men
- Toughest Special Forces Fitness Tests in the World
- 7-Minute Workout Proven by Science
- Best CrossFit Workouts For Beginners
- How To Maintain Your At Home Workout Routine in the Gym
- 75 Soft Challenge: The Viral Wellness Trend Explained
Best Workouts and Exercises for Men FAQs
The ideal workout frequency varies based on your goals and fitness level, but you should generally aim to exercise five days per week. You can try a mix of cardio and strength sessions and alternate the type of training you do throughout the week.
You should train various muscle groups in your upper body to ensure a balanced physique. The most important muscles in your upper body to target would be your chest, back, shoulders, traps, biceps triceps and forearms.