The purchase of a subscription does not guarantee the receipt of bump muscles. When entering the gym for the first time, most people have little idea where to start. Usually a person knows a few basic exercises and is sure that they will help him build up quickly.

In fact, it is much more important to have a good training plan to gain muscle mass and gain a beautiful figure. Only a well-designed training program is able to give the expected result. Some people try to imitate muscular guys, but it’s useless, experienced athletes have their own training methods, tips for the beginner in the gym can even hurt.

A trained instructor can teach a man to train correctly, but not every specialist has such a specialist. Therefore, before approaching the barbell, dumbbells and fitness equipment, it is advisable to draw up a plan for at least the first 2 weeks.

Gym Workout Program

Typically, the starting training program in the gym for men is signed at the rate of 1.5 – 2 hours a day, 3 times a week. The plan should include all stages, from the warm-up to the power plan. But at the very beginning you need to decide why you came to the gym, for what purpose a training program is being drawn up:

1. Emergency weight loss, abdominal fat removal and waist correction. This is often a week-long strength course that goes as an addition to cardio workouts and diets.
2. Muscle building An individual set of exercises is selected with an emphasis on a daily increase in weight load and a link to high-calorie nutrition.
3. Strength and endurance. To increase endurance and strength, it is necessary to concentrate on increasing the number of approaches with a smooth increase in weight load.
4. Beautiful relief. Drying muscles and detailing the relief is more related to professional occupations. For this purpose, the technique of split training is used (pumping certain muscle groups on different days).
5. Keeping fit. In this case, a sparing complex without high peak loads is selected.

In the gym, exercises for men and women are the same, but the lesson plan and the number of approaches are different, so it is advisable to create an individual table for training with an indication of the exercises, the number of approaches and repetitions.

You can download a ready-made training program in the gym online, but these methods should be taken as recommendations, and not as a guide to action. Based on such materials, it will be easier for you to paint an individual lesson plan.

Warm up

Getting started in the gym is no different from training in a regular gym or stadium. The main goal is to increase the overall tone of the body, warming up the muscles and especially the tendons. Depending on the age and level of sports training, it takes 5 to 15 minutes to warm up.

The introductory part consists of cardio load and takes 5 – 7 minutes. It is better to start with a treadmill or exercise bike, and then proceed to jumping on the spot. The goal is considered achieved when the pulse reaches the mark of 140 – 160 beats per minute.

The second part of the warm-up is devoted to warming up the tendons, when working with large weights, this is especially important. Rotation is practiced: you need to start with the foot, then the knees, pelvis, shoulders, elbows, hands and end with the heating of the cervical vertebrae.

Basic workout plan

The base is designed to pump not just one muscle, but a whole group. This is its main difference from isolated exercises, where a specific muscle bundle is loaded. At the initial stage, you need to strengthen the joints and the most active, supporting muscles, which in the end will create a kind of corset. The general selection looks like this:

1. The list of exercises for men in the gym is headed by a bench press and working with dumbbells lying, it is needed for pumping the chest.
2. No less important are squats with a barbell, in this case the legs are strengthened.
3. Deadlift on straight legs, although it belongs to the basic training program, it is recommended for beginners to include it no earlier than the 2nd month of training, since there is a risk of damage to the lumbar.
4. On the 1st month, the best base for beginners will be bars and a horizontal bar. Exercises with their own weight are the least traumatic, they work best on the arms and shoulder girdle.
5. The basic set of exercises for the deltoid muscle includes a press from behind the head and lifting weights to the chest or chin while standing.

The duration of the basic exercises in the gym varies within half an hour, then the athlete goes on to work out the target muscle groups.

The number of repetitions and approaches

For beginners, daily training in the gym is not needed, 2 to 3 days a week are enough to enter the rhythm. At first, a sharp, shock load will lead to exhaustion of the body and even injuries. Every day, people with secondary training and professional athletes can practice.

First you need to make a training schedule for the day with a detailed schedule. It indicates the type of exercise, how many approaches you need to do, the number of repetitions in the approach. It is not necessary to indicate the time of rest in the starting program, a person cannot know how the body will react to the load and how quickly it will recover, so the rest is adjusted depending on how you feel.

General training regimen for different goals
Exercises	Muscle growth	Weight loss	Strength increase
The approaches	Times	The approaches	Times	The approaches	Times
Basic	4 – 6	5 – 10	3	12 – 15	5 – 7	3 – 8
Auxiliary	3 to 4	6 – 12	3 to 4	15 – 20	3	8 – 12

You should not go in cycles in one package of exercises, for harmonious development of muscles and especially for its growth muscles should be in constant stress. This can be achieved by changing exercises for a specific muscle group, for example, today you swing your chest while lying with a barbell, and at the next workout, push yourself up from the floor.

Stretching

The men’s training program in the gym without fail includes 2 groups of stretching exercises. They are performed both before and after each workout:

Static Stretch. It is performed at the beginning of the workout immediately after the warm-up. Basically, it consists of gymnastic exercises with a large amplitude, which are aimed at maximizing the stretching of tendons and muscles:

• a hand hitch behind the back – the right one from above behind the head, the left one from below, then vice versa
• free, relaxed hanging on the horizontal bar;
• sitting, reach with your hands to the toes – first with divorced, then with closed legs;
• free slopes in different directions with maximum amplitude.

Active stretch. It is performed at the end of the training, often it is a series of simple exercises with shells that are aimed at increasing the elasticity of tendons and relieving muscle tension, they are all performed with maximum amplitude:

• chest – breeding dumbbells, pullover (a dumbbell for the head lying on a bench), work with low weight on the simulator;
• back – the pull of weight toward yourself on the simulator with a large amplitude and low load;
• arms – stretching the biceps on an inclined bench with a barbell and French bench press (bench press with a broken bar, medium grip lying on the bench, intended for pumping triceps);
• trapeze and partially shoulders – a wide press up with a barbell or dumbbells, performed sitting or standing;
• legs – sipping on toes, a wide step with a squat.

Beginners often neglect stretching after classes, but this is not worth doing. When you exercise, your muscles strain and enslave. The finish complex helps to normalize blood circulation and accelerates the elimination of harmful lactic acid from the muscles. Proper stretching after training increases the result by 30%.

Types of programs

A fitness program and a muscle building training program (bodybuilding) are not exactly the same thing. In the first case, this is a comprehensive method for building a healthy and beautiful body, it includes not only working on the apparatus in the gym, but also all types of physical fitness (general physical training), proper nutrition and healthy lifestyle (healthy lifestyle).

The training program for men in bodybuilding has a more specific specialization and a clear goal, building not only a healthy, but also a muscular body. The best training programs in bodybuilding necessarily include fitness, and if the goal is HLS, then the gym is often replaced by gymnastics or yoga. Therefore, fitness classes can be independently painted for a year ahead, and muscle growth dynamics for more than a month should not be planned.

For weight loss

If the goal is to lose weight, then the list of exercises on the simulators must be supplemented with physical fitness, diet and body cleansing. For training in the gym, the set technique is used (intensive performance of 2 exercises in a row with subsequent rest). It is better to start with 3 workouts in the gym, the remaining 4 days of the week are reserved for physical training, this includes sports such as running, cycling, etc.

The complex for weight loss in the hall
Days	Exercises	Couples	The approaches	Times
1st	Work under the slope on the gymnastic board (curling)	1	3	12
Swinging hips and lower back (hyperextension)	3	10
Barbell Squat	2	3	10
Head pulling	3	10
Standing barbell lift	3	3	10
Squat or similar exercise while lying on the simulator	3	12
Back push up	4	3	10
Rear barbell pull from a standing position	3	12
2nd	Press – leg lifting	1	3	10
Dumbbell Slopes	3	10
Lunges and a wide step with dumbbells	2	3	10
Horizontal pull	3	10
Standing dumbbell or barbell standing upside down	3	3	10
Squat or similar exercise while lying on the simulator	3	12
Bench press from the chest lying down or push-ups from the floor with a wide grip	4	3	10
Pumping up biceps while standing, with a barbell or dumbbells	3	10
3rd	Lying	1	3	10
Swinging hips and lower back (hyperextension)	3	10
Squat or similar exercise while lying on the simulator	2	3	10
Bench press from the chest lying down or push-ups from the floor with a wide grip	3	3	10
Narrow grip pull from top block	4	3	10
Breeding straight arms with dumbbells lying	3	10

You need to know that when losing weight, the energy burned by shells or through RPT should be greater than the number of calories that enter the body with food. The video shows in detail the training program for weight loss.

For building muscle

For good muscle growth, guys need to increase the weight of the barbell or the load on the simulator, every next day it should increase by 0.5 – 2 kg. The effectiveness of training will increase significantly if the weekend complex of strength exercises is replaced by physical fitness.

For pumping up muscles the most effective is a two-week training system.

Muscle building complex
Days	Exercises	The approaches	Times
1st	Shoulder Squats	3	10
Bench Press	4	10
Work on the uneven bars	3	12
Inclined board press	4	12
2nd	OFP
3rd	Wide grip pull-ups	4	20
Deadlift	4	12
Work with a T-bar	3	12
Hammers	4	12
4th	OFP
5th	Shoulder Squats	4	12
Romanian traction (the same deadlift, only the shins are strictly vertical)	4	12
Bench press from behind the head while sitting	4	12
Sitting Dumbbell Breeding	4	12
6th	OFP
7th	Output
8th	Bench Press	4	8
Inclined barbell bench press	4	12
Wide grip pull-ups	4	25
Dumbbell Deadlift	4	12
Traction through the lower block	4	12
9th	OFP
10th	Deadlift	6	10
Dumbbell Shrugs	4	20
Narrow grip bench press	4	12
Bench press french	4	12
11th	OFP
12th	Shoulder Squats	4	10
Leg Press	4	12
Romanian traction	3	12
Dumbbell Lunges	3	12
Toes	3	20
13th	OFP
14th	Output

For beginner athletes

The training program in the gym for beginners is aimed at adapting the body to heavy loads. The main rule at the initial stage is “Do no harm”. Take approaches carefully and constantly monitor the correctness of the exercises.

The gym for beginners should have shells for working out the main complexes, you can do the training of other muscle groups in the following stages.

Training program for beginners in the gym
Days	Exercises	The approaches	Times
1st	Shoulder Squats	4	6
Floor presses or bench press	4	10
Swinging legs on the simulator (extension)	3	8
Wiring straight arms with dumbbells lying on your back	3	8
Press load	3	10
Output
2nd	Standing barbell bench press	4	7
Deadlift	4	7
Head pull on the simulator (shoulders and arms work)	3	7
Toes	3	10
Bleeding your back with dumbbells (tilting your arms to the sides)	3	10
Output
3rd	Narrow grip bench press	4	8
Triceps pumping through the block	3	8
Workout with biceps with a barbell (sitting and standing)	3	8
Dumbbell Biceps	3	8
Press load	3	10

Training for beginners is limited to 3 days a week, between which they always make a day off. If an unprepared person trains without rest, then he will be injured, or a breakdown.

The video shows exercises for beginner athletes.

For advanced athletes

The training program for advanced athletes is fundamentally different from complexes for beginners. The fact is that after a year of training, the set of muscle mass drops or stops altogether. Some pitching moves to steroids, but this is a huge mistake. Medicines of this kind cause irreparable harm to all body systems. An alternative to steroids is to change the approach to training, it is more difficult, but safer:

• increase the intensity of classes;
• transition to heavy weights;
• the exercises remain the same, but in each new lesson their sequence changes;
• 2 basic and 2 auxiliary complexes are selected for each muscle group;
• the rest between sets is increased to 3-4 minutes and a stretch is added.

Program for trained athletes
Day	Exercises	The approaches	Times
1st	Bench press	3	6
Dumbbell Bench Press	3	8
Work on the Hammer (a lever-type simulator for pumping the pectoral muscles at the push)	3	12
Wiring straight arms with dumbbells lying on your back	3	fifteen
Standing Biceps Workout	3	6
Work on the biceps EZ barbell (barbell with a bar)	3	8
Hammer work	3	12
Biceps pumping through the block	3	12
2nd	OFP
3rd	Squat or similar exercise while lying on the simulator	3	6
Deep lunges with weighting	3	8
Leg extension on the simulator	3	10
Pumping of the back group of leg muscles	3	10
Army bench press (lifting the bar standing from the chin up with a wide grip)	3	6
Pumping the delta with dumbbells while sitting (lifting dumbbells from head up with elbows apart)	3	8
Inclination of a back by dumbbells in an inclination	3	10
Work on the Pek-Dec simulator (a lever simulator on which arms spread apart are brought together in front of the chest)	3	12
4th	OFP
5th	Deadlift	3	6
Horizontal bar with weighting	3	8
Wide grip traction through the upper block to the chest	3	10
Wide grip traction through the upper block behind the head	3	12
Work on uneven bars	3	6
Narrow grip bench press	3	8
Triceps pumping with dumbbells from behind the head	3	10
Triceps pumping through the block	3	10
6th	OFP
7th	Output

For legs and buttocks

If you do not pay proper attention to the legs and buttocks, the body will develop disproportionately. Broad shoulders and powerful arms against the background of small buttocks and thin legs can ruin your appearance and destroy all your efforts.

The system of exercises for these parts of the body consists of 2 days, they are included in the general training after a week, that is, do a week, and skip the second.

Training for the development of legs and buttocks
Day	Exercise	The approaches	Times
1st	Shoulder Squats	3	7
Bleeding on the simulator	3	10
Deep lunges with weight	3	7
Leg extension on the simulator	3	10
Leg curl on the simulator	3	10
2nd	Dumbbell Squat	3	7
Leg Press	3	12
Scissors (alternating crossing straight legs at an angle)	3	7
Deadlift on straight legs	3	7
Leg extension on the simulator	3	7

Full program for 3 days

Not everyone comes to the gym for large muscles or in the hope of quickly losing weight. There are people who are tired of one-time training and swinging the press at home, they just want to keep fit and healthy. A separate, gentle course has been developed for this category of athletes.

A sparing system for keeping fit
Day	Exercise	The approaches	Times
1st	Bench press	3	8
Inclined dumbbell bench press	3	8
Pushups	3	8
Bicep Bleeding	3	8
Wiring straight arms with dumbbells lying on your back	3	8
Lying, lifting the pelvis with weight on the stomach	3	8
2nd	Output
3rd	Shoulder Squats	3	8
Kick-Off Weight	3	8
Leg extension on the simulator	3	8
Leg bending on the simulator lying	3	8
Toes	3	8
Standing barbell bench press	3	8
Working out with dumbbells for biceps	3	8
4th	Output
5th	Pull-up on the horizontal bar	3	8
	Thrust through the block to the belt	3	8
	Deadlift on straight legs	3	8
	French bench press (bench press bar with a broken bar, medium grip with the elbows brought inward lying on a bench, intended for pumping triceps)	3	8
	Triceps work, through the block	3	8
	Bleeding the press from a prone position with lifting the housing	3	8

Split workout

Split workouts are designed for trained athletes and are intended to bring the figure to the ideal. Professionals use this technique to dry and detail relief muscles. The point is that only one muscle group is worked out in training.

Optimal split program for 4 business days
Day	Exercises	The approaches	Times
1st	Chest press	4	7
Chest Dumbbell Press	4	7
Pushups	4	7
2nd	Deadlift	4	7
Inclined rod pull	4	7
Dumbbell Dumbbell	4	7
3rd	Output
4th	Bench press from behind the head while sitting	4	7
Hand lift through dumbbell sides	4	7
Biceps Bleeding	4	7
Standing barbell to chest with narrow grip	4	7
5th	Shoulder Squat	4	7
Kick-Off Weight	4	7
Leg extension on the simulator	4	7
Leg curl on the simulator	4	7
Toes	4	16

When a person is engaged in the gym, it is very important to choose the right training technique. The beginner needs to correctly distribute the load, and experienced athletes need to find the optimal program, thanks to which the athlete can significantly improve their results without harm to health.