Recommended Routine for Men

A balanced strength routine that works the upper and lower body evenly

A program built around compound lifts like the bench press and squat to train the upper and lower body together, building full-body strength and size. Work from the largest muscle groups first and rest fully between sets.

Recommended Routine for Men (6movements)

  1. Barbell Squat — 3 sets x 8-10 reps
  2. Barbell Bench Press — 3-4 sets x 6-10 reps
  3. Barbell Row — 3 sets x 8-10 reps
  4. Dumbbell Shoulder Press — 3 sets x 10-12 reps
  5. Pull-up — 3 sets x 5-8 reps
  6. Romanian Deadlift — 3 sets x 8-12 reps