Workout
Strength and Endurance Building for Men
Never forget to warm up your whole body before any workout! Even at home.
Warm up with:
- Head tilts
- Circular shoulder movements
- Elbow rotations
- Wrist rotations
- Circular hip rotations
- Circular hip joint rotations
- Circular knee movements
- Ankle rotations
- Running with high knees
- Shoulder joint stretch
- Triceps stretch
Head Tilts
Wrist rotations
Circular knee movements
Shoulder joint stretch
Circular shoulders movements
Circular Hip rotations
Ankle rotations
Triceps Stretch
Elbow rotations
Circular Hip Joint rotations
Running with high knees
Forward bends
Day 1
— Dumbbell shrugs: Do as many as you can (about 20 reps), 2 sets with a 1-minute rest. If you can’t do any more, increase the weight of the dumbbells or add 5 reps.
— Straight leg dumbbell deadlift: Perform 10-12 reps, 2 sets with a 1-minute rest. If the load is too light, add weight or increase to 15 reps.
— Dumbbell squats: Perform 12-15 reps, 2 sets with a 1-minute rest. If you are not tired, add a third set or increase the weight of the dumbbells.
— Leg hold abdominal crunch: Do 15-20 reps, 2 sets with a 45-second rest. If it’s easy, increase to 25 reps or slow down the movement.
— Leg, glutes, and abs workout: Perform each element of the complex 12-15 times, 2 sets with a 1-minute rest between exercises. If you feel strong, add a third set or increase the number of reps.
— Close-grip push-ups: Perform 10-15 reps, 2 sets with a 1-minute rest. If it’s easy, add a third set or increase the hold time at the bottom.
— Jumping Jacks: Do 20-25 reps, 2 sets with a 45-second rest. If you feel confident, increase to 30 reps or speed up the pace.
Dumbbell shrugs
Dumbbell squats
Leg hold abdominal crunch
Jumping Jacks
Straight leg dumbbell deadlift
Leg, glutes and abs workout
Close-grip push-ups
Day 2
— Close-grip push-ups: Do 10-15 reps, 2 sets with a 1-minute rest. If comfortable, increase to 3 sets or slow down the movement.
— Push-ups with a backpack: Do 10-12 reps, 2 sets with a 1-minute rest. If you don’t get tired, add weight to the backpack or do a third set.
— Standing alternating dumbbell curls: Do 12-15 reps per arm, 2 sets with a 1-minute rest. If it’s easy, increase the weight or add a third set.
— Side plank with rotation: Hold the pose for 20-25 seconds per side with 5-10 rotations, 2 sets with a 30-second rest. If it’s easy, add time up to 30 seconds.
— Push-ups: Do 15-20 reps, 2 sets with a 1-minute rest. If you are not tired, add a
third set or raise your legs on an elevation.
— Side bands with weights: Do 15-20 reps per side, 2 sets with a 45-second rest. If the load is too light, increase the weight or slow down the pace.
— Standing dumbbell lateral raises: Do 12-15 reps, 2 sets with a 1-minute rest. If it’s easy, increase the weight of the dumbbells or add a third set.
Close-grip push-ups
Standing alternating dumbbell curls
Push-ups
Standing dumbbell lateral raises
Push-ups with a backpack
Side plank with rotation
Side bands with weights
Day 3
— Simultaneous arm curl with dumbbells: Perform 12-15 reps, 2 sets with a 1-minute rest. If it feels easy, increase the dumbbell weight or add a 3rd set.
— Standing dumbbell press: Execute 10-12 reps, 2 sets with a 1-minute rest. If it’s too light, add weight or include a 3rd set.
— Leg raises lying on your back: Complete 15-20 reps, 2 sets with a 45-second rest. If comfortable, extend to 25 repetitions or slow down the movement.
— Dumbbell lateral raises: Perform 12-15 reps, 2 sets with a 1-minute rest. If it’s manageable, add a 3rd set or increase the weight.
— Dumbbell pull to chin: Carry out 10-12 reps, 2 sets with a 1-minute rest. If the load is light, increase the weight or add a 3rd set.
— Sit-up: Achieve 15-20 reps, 2 sets with a 45-second rest. If it’s easy, extend to 25 repetitions or slow the pace.
— Abdominal Crunches: Complete 20-25 reps, 2 sets with a 45-second rest. If it feels light, add a 3rd set or increase the range of motion.
— Plank: Hold for 20-30 seconds, 2 sets with a 30-second rest. If comfortable, extend to 40 seconds or add a 3rd set.
Simultaneous arm curl with dumbbells
Leg raises lying on your back
Dumbbell pull to chin
Abdominal Crunches
Standing dumbbell press
Dumbbell lateral raises
Sit-up
Plank
Day 4
— Clap push-ups (Starting: Plank position): Perform 15-20 repetitions, 4 sets with 45-second rest. If manageable, add a 5th set or increase speed.
— Wrist curls with dumbbells (Starting: Seated grip): Execute 20-25 repetitions, 4 sets with 40-second rest. If easy, increase weight or add a 5th set.
— Goblet squat (Starting: Upright stance): Complete 15-20 repetitions, 4 sets with 50-second rest. If comfortable, add weight or extend to 5 sets.
— Dumbbell swings (Starting: Hinge posture): Carry out 20-25 repetitions, 4 sets with 45-second rest. If light, increase weight or add a 5th set.
— Seated dumbbell press (Starting: Seated upright): Achieve 12-15 repetitions, 4 sets with 40-second rest. If feasible, add weight or a 5th set.
— Leg raise crunch (Starting: Lying flat): Perform 20-25 repetitions, 4 sets with 40-second rest. If easy, slow the motion or add a 5th set.
— Pullover with heavy dumbbell (Starting: Bench lie): Execute 12-15 repetitions, 4 sets with 50-second rest. If manageable, increase weight or add a 5th set.
Clap push-ups
Goblet squat
Seated dumbbell press
Pullover with heavy dumbbell
Wrist curls with dumbbells
Dumbbell swings
Leg raise crunch
Day 5
— Lunges with dumbbells (Starting: Upright stance): Perform 15-20 repetitions per leg, 4 sets with 45-second rest. If manageable, add weight or a 5th set.
— Wide grip push-ups (Starting: Plank position): Execute 20-25 repetitions, 4 sets with 40-second rest. If easy, add a 5th set or elevate feet.
— Isolated biceps training (Starting: Standing grip): Carry out 15-20 repetitions, 4 sets with 40-second rest. If light, increase weight or add a 5th set.
— Weighted crunches (Starting: Lying flat): Complete 20-25 repetitions, 4 sets with 40-second rest. If comfortable, add weight or a 5th set.
— “Spider-man” (Starting: Push-up pose): Perform 12-15 repetitions per side, 4 sets with 45-second rest. If feasible, slow the motion or add a 5th set.
— Standing calf raise (Starting: Upright stand): Achieve 25-30 repetitions, 4 sets with 40-second rest. If easy, add weight or a 5th set.
— Dumbbell row to waist in incline (Starting: Bent over): Execute 12-15 repetitions per arm, 4 sets with 50-second rest. If manageable, increase weight or add a 5th set.
Lunges with dumbbells
Isolated biceps training
“Spider-man”
Dumbbell row to waist in incline
Wide grip push-ups
Weighted crunches
Standing calf raise
Day 6
— Weighted glute bridges (Starting: Lying flat): Perform 15-20 reps, 4 sets with 45-second rest. If manageable, add weight or a 5th set.
— Seated dumbbell french press (Starting: Seated upright): Execute 12-15 reps, 4 sets with 40-second rest. If easy, increase weight or add a 5th set.
— Weighted abs crunch (Starting: Lying flat): Complete 20-25 reps, 4 sets with 40-second rest. If comfortable, add weight or a 5th set.
— Dumbbell curl to chin (Starting: Standing grip): Carry out 15-20 reps, 4 sets with 40-second rest. If light, increase weight or add a 5th set.
— Dumbbell squats (Starting: Upright stance): Achieve 15-20 reps, 4 sets with 45-second rest. If feasible, add weight or a 5th set.
— Push-ups at height (Starting: Elevated plank): Perform 20-25 reps, 4 sets with 40-second rest. If easy, add a 5th set or increase elevation.
— Isolated biceps training (Starting: Standing grip): Execute 15-20 reps, 4 sets with 40-second rest. If manageable, increase weight or add a 5th set.
— Crunches (Starting: Lying flat): Complete 25-30 reps, 4 sets with 40-second rest. If comfortable, slow the motion or add a 5th set.
Weighted glute bridges
Weighted abs crunch
Dumbbell squats
Isolated biceps training
Seated dumbbell french press
Dumbbell curl to chin
Push-ups at height
Crunches
Day 7
— Leg, glutes and abs workout (Starting: Upright stance): Perform 15-20 reps per exercise, 4 sets with 45-second rest. If manageable, add a 5th set or increase intensity.
— Straight leg dumbbell deadlift (Starting: Hinge posture): Execute 12-15 reps, 4 sets with 50-second rest. If easy, increase weight or add a 5th set.
— Jumping Jacks (Starting: Standing position): Complete 25-30 reps, 4 sets with 40-second rest. If comfortable, add a 5th set or speed up.
— Dumbbell squats (Starting: Upright stance): Achieve 15-20 reps, 4 sets with 45-second rest. If feasible, add weight or a 5th set.
— Dumbbell shrugs (Starting: Upright stand): Carry out 20-25 reps, 4 sets with 40-second rest. If light, increase weight or add a 5th set.
— Close-grip push-ups (Starting: Plank position): Perform 15-20 reps, 4 sets with 40-second rest. If easy, add a 5th set or elevate feet.
— Leg hold abdominal crunch (Starting: Lying flat): Execute 20-25 reps, 4 sets with 40-second rest. If manageable, slow the motion or add a 5th set
Leg, glutes and abs workout
Jumping Jacks
Dumbbell shrugs
Leg hold abdominal crunch
Straight leg dumbbell deadlift
Dumbbell squats
Close-grip push-ups
Day 8
— Close-grip push-ups (Starting: Plank position): Perform 15-20 reps, 4 sets with 40-second rest. If easy, add a 5th set or elevate feet.
— Standing alternating dumbbell curls (Starting: Standing grip): Execute 15-20 reps per arm, 4 sets with 40-second rest. If manageable, increase weight or add a 5th set.
— Side plank with rotation (Starting: Side plank): Complete 12-15 reps per side, 4 sets with 45-second rest. If comfortable, add a 5th set or increase hold time.
— Standing dumbbell lateral raises (Starting: Upright stance): Achieve 12-15 reps, 4 sets with 40-second rest. If light, increase weight or add a 5th set.
— Push-ups with a backpack (Starting: Plank position): Carry out 12-15 reps, 4 sets with 40-second rest. If feasible, add weight to backpack or a 5th set.
— Push-ups with a backpack (Starting: Plank position): Perform 12-15 reps, 4 sets with 40-second rest. If easy, increase backpack weight or add a 5th set.
— Side bends with weights (Starting: Upright stand): Execute 20-25 reps per side, 4 sets with 40-second rest. If manageable, add weight or a 5th set.
Close-grip push-ups
Side plank with rotation
Push-ups with a backpack
Side bends with weights
Standing alternating dumbbell curls
Standing dumbbell lateral raises
Push-ups
Day 9
— Simultaneous arm curl with dumbbells (Starting: Upright stance): Perform 15-20 reps, 4 sets with 40-second rest. If manageable, increase weight or add a 5th set.
— Standing dumbbell press (Starting: Upright stand): Execute 12-15 reps, 4 sets with 40-second rest. If easy, add weight or a 5th set.
— Leg raises lying on your back (Starting: Lying flat): Complete 20-25 reps, 4 sets with 40-second rest. If comfortable, slow the motion or add a 5th set.
— Leg raises lying on your back (Starting: Lying flat): Complete 20-25 reps, 4 sets with 40-second rest. If comfortable, slow the motion or add a 5th set.
— Dumbbell pull to chin (Starting: Upright stance): Perform 12-15 reps, 4 sets with 45-second rest. If light, increase weight or add a 5th set.
— Sit-up (Starting: Lying flat): Execute 20-25 reps, 4 sets with 40-second rest. If easy, add a 5th set or slow the pace.
— Abdominal Crunches (Starting: Lying flat): Achieve 25-30 reps, 4 sets with 40-second rest. If manageable, add a 5th set or increase range.
— Plank (Starting: Forearm rest): Hold 30-40 seconds, 4 sets with 30-second rest. If feasible, extend to 50 seconds or add a 5th set.
Simultaneous arm curl with dumbbells
Leg raises lying on your back
Dumbbell pull to chin
Abdominal Crunches
Standing dumbbell press
Dumbbell lateral raises
Sit-up
Plank
Day 10
— Clap push-ups (Starting: Plank position): Perform 15-20 reps, 4 sets with 40-second rest. If manageable, add a 5th set or increase speed.
— Wrist curls with dumbbells (Starting: Seated grip): Execute 20-25 reps, 4 sets with 40-second rest. If easy, increase weight or add a 5th set.
— Seated dumbbell press (Starting: Seated upright): Complete 12-15 reps, 4 sets with 40-second rest. If comfortable, add weight or a 5th set.
— Dumbbell swings (Starting: Hinge posture): Perform 20-25 reps, 4 sets with 45-second rest. If light, increase weight or add a 5th set.
— Leg raise crunch (Starting: Lying flat): Achieve 20-25 reps, 4 sets with 40-second rest. If feasible, slow the motion or add a 5th set.
— Goblet squat (Starting: Upright stance): Execute 15-20 reps, 4 sets with 45-second rest. If manageable, add weight or a 5th set.
Clap push-ups
Seated dumbbell press
Leg raise crunch
Wrist curls with dumbbells
Dumbbell swings
Goblet squat
Day 11
— Lunges with dumbbells (Starting: Upright stance): Perform 15-20 reps per leg, 4 sets with 45-second rest. If manageable, add weight or a 5th set.
— Weighted crunches (Starting: Lying flat): Complete 20-25 reps, 4 sets with 40-second rest. If comfortable, add weight or a 5th set.
— Dumbbell row to waist in incline (Starting: Bent over): Achieve 12-15 reps per arm, 4 sets with 45-second rest. If feasible, increase weight or add a 5th set.
— Wide grip push-ups (Starting: Plank position): Perform 20-25 reps, 4 sets with 40-second rest. If light, add a 5th set or elevate feet.
— Isolated biceps training (Starting: Standing grip): Execute 15-20 reps, 4 sets with 40-second rest. If easy, increase weight or add a 5th set.
— Standing calf raise (Starting: Upright stand): Execute 25-30 reps, 4 sets with 40-second rest. If manageable, add weight or a 5th set.
— “Spider-man” (Starting: Push-up pose): Perform 12-15 reps per side, 4 sets with 45-second rest. If easy, slow the motion or add a 5th set.
Lunges with dumbbells
Dumbbell row to waist in incline
Isolated biceps training
“Spider-man”
Weighted crunches
Wide grip push-ups
Standing calf raise
Day 12
— Dumbbell squats (Starting: Upright stance): Perform 15-20 reps, 4 sets with 45-second rest. If manageable, add weight or a 5th set.
— Weighted abs crunch (Starting: Lying flat): Execute 20-25 reps, 4 sets with 40-second rest. If easy, add weight or a 5th set.
— Dumbbell curl to chin (Starting: Standing grip): Execute 15-20 reps, 4 sets with 40-second rest. If manageable, add weight or a 5th set.
— Seated dumbbell french press (Starting: Seated upright): Complete 12-15 reps, 4 sets with 40-second rest. If comfortable, increase weight or add a 5th set.
— Isolated biceps training (Starting: Standing grip): Achieve 15-20 reps, 4 sets with 40-second rest. If feasible, increase weight or add a 5th set.
— Crunches (Starting: Lying flat): Perform 25-30 reps, 4 sets with 40-second rest. If light, slow the motion or add a 5th set.
— Weighted glute bridges (Starting: Lying flat): Perform 15-20 reps, 4 sets with 45-second rest. If easy, add weight or a 5th set.
— Push-ups at height (Starting: Elevated plank): Complete 20-25 reps, 4 sets with 40-second rest. If comfortable, add a 5th set or increase elevation.
Dumbbell squats
Dumbbell curl to chin
Isolated biceps training
Weighted glute bridges
Weighted abs crunch
Seated dumbbell french press
Crunches
Push-ups at height
Neck lateral flexion
Static lunge
Hands clasped
Stretching the quadricep
Arms straight ahead
Arm circles
Finish correctly after every workout!
Finish with:
- Neck lateral flexion
- Hands clasped
- Arms straight ahead
- Static lunge
- Stretching the quadricep
- Arm circles