Are you looking to get ripped and achieve the ultimate men’s physique? Look no further, because we have the perfect workout plan for you! Whether you are a seasoned gym-goer or a beginner looking to transform your body, this workout plan is designed to help you build muscle, burn fat, and achieve the lean, sculpted physique you desire.
The key to getting ripped is a combination of consistent exercise, proper nutrition, and dedication to your fitness goals. This workout plan is designed to help you do just that, with a mix of weight training, cardio, and core exercises to target all areas of your body and help you build strength and definition.
Before we dive into the details of the workout plan, let’s talk about the importance of proper nutrition when it comes to getting ripped. No matter how hard you work in the gym, you won’t see the results you want if you’re not fueling your body properly. Make sure to eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates to support your workouts and help you build muscle.
Now, let’s get into the workout plan. This plan is designed to be done over the course of 6 weeks, with 5 workouts per week. Each workout will target different muscle groups to ensure you are hitting all areas of your body and maximizing your results. Remember to always warm up before starting your workout and cool down afterwards to prevent injury and promote muscle recovery.
Week 1: The focus of week 1 is to introduce you to the basic exercises and start building a foundation of strength. Each workout will consist of 3 sets of 10-12 reps for each exercise.
Day 1: Chest and Triceps
– Bench Press
– Dumbbell Flyes
– Tricep Dips
– Overhead Tricep Extension
Day 2: Back and Biceps
– Deadlifts
– Pull-ups
– Seated Rows
– Bicep Curls
Day 3: Rest or Cardio
Day 4: Shoulders and Abs
– Overhead Press
– Lateral Raises
– Front Raises
– Russian Twists
Day 5: Legs
– Squats
– Lunges
– Leg Press
– Calf Raises
Day 6: Rest or Cardio
Day 7: Rest
Week 2: Week 2 will focus on increasing the intensity of your workouts by increasing the weight and reducing the rest time between sets. Aim to increase the weight by 5-10% from week 1.
Day 1: Chest and Triceps
– Incline Bench Press
– Cable Flyes
– Tricep Pushdowns
– Skull Crushers
Day 2: Back and Biceps
– Bent-Over Rows
– Chin-ups
– Lat Pulldowns
– Hammer Curls
Day 3: Rest or Cardio
Day 4: Shoulders and Abs
– Arnold Press
– Upright Rows
– Reverse Flyes
– Planks
Day 5: Legs
– Romanian Deadlifts
– Leg Extensions
– Leg Curls
– Seated Calf Raises
Day 6: Rest or Cardio
Day 7: Rest
Week 3: Week 3 will focus on increasing the intensity even further by incorporating supersets and dropsets into your workouts. This will help you push your muscles to the max and see even greater results.
Day 1: Chest and Triceps
– Superset: Bench Press with Push-ups
– Superset: Dumbbell Flyes with Tricep Kickbacks
– Dropset: Tricep Dips
Day 2: Back and Biceps
– Superset: Deadlifts with Bent-Over Rows
– Superset: Pull-ups with Hammer Curls
– Dropset: Lat Pulldowns
Day 3: Rest or Cardio
Day 4: Shoulders and Abs
– Superset: Overhead Press with Lateral Raises
– Superset: Front Raises with Reverse Flyes
– Dropset: Russian Twists
Day 5: Legs
– Superset: Squats with Lunges
– Superset: Leg Press with Leg Extensions
– Dropset: Calf Raises
Day 6: Rest or Cardio
Day 7: Rest
Week 4: Week 4 will focus on increasing the volume of your workouts by incorporating high-intensity interval training (HIIT) into your routine. This will help you burn fat and increase your overall fitness level.
Day 1: Chest and Triceps
– Bench Press
– Dumbbell Flyes
– Tricep Dips
– HIIT: Sprint intervals
Day 2: Back and Biceps
– Deadlifts
– Pull-ups
– Seated Rows
– HIIT: Jump squats
Day 3: Rest or Cardio
Day 4: Shoulders and Abs
– Overhead Press
– Lateral Raises
– Front Raises
– HIIT: Burpees
Day 5: Legs
– Squats
– Lunges
– Leg Press
– HIIT: Mountain climbers
Day 6: Rest or Cardio
Day 7: Rest
Week 5: Week 5 will focus on increasing the weight and intensity of your workouts even further to push your muscles to the limit and see maximum results.
Day 1: Chest and Triceps
– Incline Bench Press
– Cable Flyes
– Tricep Pushdowns
– Skull Crushers
Day 2: Back and Biceps
– Bent-Over Rows
– Chin-ups
– Lat Pulldowns
– Hammer Curls
Day 3: Rest or Cardio
Day 4: Shoulders and Abs
– Arnold Press
– Upright Rows
– Reverse Flyes
– Planks
Day 5: Legs
– Romanian Deadlifts
– Leg Extensions
– Leg Curls
– Seated Calf Raises
Day 6: Rest or Cardio
Day 7: Rest
Week 6: Week 6 will be a tapering week to allow your body to recover and prepare for the upcoming cycle. Focus on lighter weights and higher reps to promote muscle recovery and prevent overtraining.
Day 1: Full Body Circuit
– Circuit: Bench Press, Deadlifts, Overhead Press, Squat, Planks
Day 2: Rest
Day 3: Full Body Circuit
– Circuit: Incline Bench Press, Bent-Over Rows, Arnold Press, Lunges, Russian Twists
Day 4: Rest
Day 5: Full Body Circuit
– Circuit: Cable Flyes, Pull-ups, Lateral Raises, Leg Press, Planks
Day 6: Rest
Day 7: Rest
Stay dedicated and consistent with this workout plan, and you will see amazing results in just 6 weeks. Remember to also focus on your nutrition, get plenty of rest, and stay hydrated to support your workouts and help you achieve the ultimate men’s physique. Get ready to get ripped and transform your body with this ultimate men’s physique workout plan!
