fitness workout for men

4-Week Fitness Workout for Men to Improve Fitness Levels

A 4-week fitness workout for men can significantly improve their physique and fitness levels. Also, the three-month workout programs control the scenery in the realm of fitness. As you know a lot about them over years, but do they work? Absolutely! And, we’re heading for let you in on an exciting secret: to get your feet wet in the gym it doesn’t necessarily take 8 or 12 weeks. It doesn’t mean that you’ll be a seasoned vet after four weeks. But, you’ll get yourself over the proverbial hump if you can just get that first month under your belt. Also, here so many give up, fail, and set the stage for a lifetime of muscle gains. This is just the accelerated beginner’s guide to bodybuilding.

So, your first month of workout routine for men will be demanding, but not so demanding as to cause injury in this plan. Also, it’ll be progressive in the sense that every week you’ll graduate to different exercises. These include more intensity, the higher volume, or all of the above. When you pass four weeks, you’re not only ready to face off the challenge but you’ll get a drastic amount of muscle. In another word, we can say it that one month from this time you’ll look significantly better. Because the program is not just for the starter it’s also appropriate for anyone. But, with some new ideas, even the most dedicated gym rats can advantage.

Fitness Workout for Men for 4 Weeks

In the fitness workout for men comes to a question. The question is how long has it been since you went to the gym on a regular basis? Is it Six months? Or, is it a year? Don’t worry. The following fitness workout routines will provide you back on track in. you can guess the timeframe and it’s just four short weeks. So, let’s get to work that we can make us fit for the world. These 4-week workouts perfect for you hit the gym, yoga studio, or great outdoors.

Fitness Workout for Men: Beginner’s Workout at a Glance

  • The full-body split is for Week 1
  • Two-day split: Upper body/Lower body for the Week 2
  • Three-day split: Push/Pull/Legs for the Week 3
  • And Week 4 – Four-day split: Full body

Fitness Workout for Men – Week 1: Whole in One

The fitness workout for men should start with the full-body training split. It means that you’ll have to train all major body parts in every workout as opposing to “splitting up” your training. While performing just one exercise per body part in each session, train three days this first week. Because you have a day of rest between each workout to allow your body to recover it’s an important matter. So, train you on Monday, Wednesday, and Friday. And Saturday and Sunday were rest days, which is a good approach. A collection of basic moves are that the exercises listed in Week-1. Because we feel are suitable for the novice as well while also uses by advanced lifters.

Besides, notice that we’re not beginning you off with only machine exercises. Also, there is a right off the bat and handy free-weight movements are present. This is because these are the exercises you have to master for long-standing gains in strength and muscular size. So, you may start learning them now as well. But, you must read all exercise descriptions carefully before attempting them. You’ll perform three sets of every exercise per workout in Week-1. This is over the course of the week and it adds up to nine sets total for every body part, which, for your purposes, is a good starting volume. Here, you’ll do 8–12 reps per set with the exception of crunches for abs. it’s widely thought as ideal for achieving gains in muscle size. Also, the amateur and pro bodybuilders commonly employ it.

Tips for Fitness Workout for Men – Week 1

If you notice, you’ll see that the first set calls for eight reps, the second set 10 reps and the third set 12. Also, this is referred to in bodybuilding circles as a “reverse pyramid”. It’s where you decrease the weight each set to complete the more rep count up. Try using 120 or 130 pounds on set two and 100–120 pounds on set three if on your first set of lat pulldowns you use 140 pounds for eight reps. This is an extra tip for the workout routine for men as well.

Fitness Workout for Men – Week 2: Split Decision

This is your first week of fitness workout for men; however, with a two-day training split, you’ll start to train other body parts on other days. This week you’ll train a total of four days. Each body part trains twice while the splitting includes two lower-body days (Tuesday & Friday) and two upper-body days (Monday & Thursday). Here you have recovery days are as for Wednesday, Saturday, and Sunday. Also, some exercises from Week 1 are deferred to Week 2. But, the exception of abs is one move that adds to each body part routine. So, from the multiple angles, you can train all muscle groups more absolutely.

For example, your chest includes two exercises. The dumbbell bench press is one compound movement. It involves multiple joints (both the elbow and shoulder) to work the biggest amount of muscle probably. The other one is the dumbbell flye isolation exercise. It involves just one shoulder joint and targets the pecs to a larger extent. That means presses don’t isolate the pecs in so far as flyes do when doing presses for chest. And, the deltoids and triceps are involved to a degree. Though in Week 2 you’ll go slightly higher in reps (15) on your third set of each exercise, you’ll again employ a reverse pyramid scheme of reps.

Fitness Workout for Men – Week 3: Tree on Three

In the third week of the fitness workout for men, we step it up to a three-day training split. On day 1, you get training to the all pushing bodyparts, such as chest, triceps, shoulders etc. on day 2; hit the “pulling” body parts, such as back, biceps and abs. On day 3, work your lower body, such as quads, glutes, hamstrings, calves etc. you train each body part twice a week. As in Week 2, so you’ll hit six days this week in the gym. Moreover, there is one new workout to every body part routine so that you can get even more angles from the training to promote your muscles completely developed.

Besides, you’ll hit every muscle group following these exercises of 3 – 4 sets each. Also, four sets are for the large bodyparts, including chest, back, quads, shoulders, and hamstring. Also, three sets are for smaller bodyparts, such as biceps, triceps, abs, calves etc. so, the result is total 16 sets and 12 sets for the third week respectively for large body parts and smaller bodyparts.

Fitness Workout for Men – Week 4: Turning up the volume

This is the final and fourth week of the fitness workout for men where you’ll get four days training in four ways split. That’ll hit your every body part just one time, without calves and abs. Among expert lifters, four-day splits are common because they involve training fewer bodyparts (typically 2–3) per workout. It allows you to train with higher volume and gives each muscle group ample attention. As you know and you can see as well that chest and triceps are paired up. This is because they are back with biceps and quads with hamstrings.

Also, it’s a very common pairing among advanced bodybuilders and novice. You’ll alternate hitting calves and abs because shoulders are trained more or less on their own. Here is now a new exercise in week-4 so that you can focus on intensity in your workouts and need not to learn new ones. Although rep schemes remain in the hypertrophy range this week, the overall volume increases adding more sets to individual exercises. And for larger bodyparts, and even 10 sets of calf raise on Thursday it’s up to five sets per move. So, to continue the growth they’ve already begun experiencing in the first three weeks this bump in volume will ensure that your muscles are overloaded sufficiently.


Finally, these are a 4-week fitness workout for men that will help you definitely to build up your muscles. So, continue doing them and make your body fit to get next workout. If you have anything to know more, let us know via comments. Also, let us know your experience while doing these workout routine for men for your own.

Educated in English graduation from the National University of Bangladesh. A Professional content writer-cum-virtual assistant at CodeCares.

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