Workout Plans For Men To Build Muscle - How to Build Your Own Workout Plan: A Step-by-Step Guide

There is so much crap out there when it comes to putting together workout plans for men to build muscle. I like to put together a comprehensive read that will give my clients and readers a lot of value.

So, if you take the time to go through this read, I promise you by the end of it, you will have not only what direction to take but what plan to put together.

I know…I know…. It’s a little long.

But you know what, if you want something great, then you have to sacrifice a bit of time to get it.

So, when putting together workout plans for men to build muscle, before you do anything at all, the first thing you need to do is determine your starting point.

Step 1: Determine Your Starting Point

Before looking for workout plans for men to build muscle, you need to understand three things:

1. Define Your Goal

Are you looking to lose weight, build muscle, or train for an event like a 5k?
Clearly identify your main goal and write it down. Your goal will shape how your workout is built.

Use the SMART method:

• Specific: Clearly state your outcome (e.g., “Gain 5 lbs of muscle”).
  
• Measurable: Track progress with metrics like body fat percentage or reps completed.
  
• Attainable: Set realistic expectations (e.g., gaining 0.5 lb of muscle per week).
  
• Relevant: Align the goal with your personal motivations.
  
• Timely: Set a deadline for achieving your goal.

2. Know Your Available Time

Be honest about how much time you can consistently commit. Even 30 minutes, twice a week, can be effective.
You can also break workouts into three 10-minute sessions throughout the day if needed.

3. Decide Where You'll Work Out

At the gym? At home? Outside?
Your location will help determine whether you'll use weights or bodyweight exercises.

Step 2: Choose the Right Exercises

When building your workout routine, the goal is to get the most results with the least complexity. That’s why starting with simple, compound exercises is the smartest and most effective approach.

Compound movements are exercises that work multiple muscle groups at once, rather than isolating a single muscle. These exercises not only build more strength and muscle in less time, but they also improve coordination, stability, and functional movement patterns that carry over into daily life.

For beginners, a full-body routine performed 2–3 times per week is highly effective. This allows you to train each major muscle group with enough frequency to see results, while giving your body adequate time to rest and recover between sessions.

Choose One Exercise From Each of the Following Categories:

🔹 Quads (Front of the Legs)

These exercises target the front of your thighs and are essential for building lower-body strength and stability.

Bodyweight or Barbell Squats – A foundational movement for strength and power.

Walking Lunges or Reverse Lunges – Great for balance, mobility, and core engagement.

Goblet Squats – A great beginner option to learn squat mechanics with added resistance.
Why it matters: Strong quads support knee health, athletic performance, and make daily movements like climbing stairs easier.

🔹 Hamstrings & Glutes (Back of the Legs)

These exercises work the posterior chain, which is essential for posture, balance, and injury prevention.

Conventional or Romanian Deadlifts – Strengthen the glutes, hamstrings, and lower back.

Glute Bridges or Hip Thrusts – Great for isolating and strengthening the glutes.
Step-Ups or Good Mornings – Help build strength through a full range of motion.
Why it matters: Strengthening your glutes and hamstrings improves hip function and helps prevent lower back pain.

🔹 Push (Chest, Shoulders, Triceps)

Push movements train the muscles responsible for pressing and overhead movements.

Push-Ups (Standard or Incline) – A scalable bodyweight option.

Bench Press (Barbell or Dumbbell) – A staple for upper-body strength.

 Overhead Press or Dips – Build strong shoulders and arms.

Why it matters: These movements develop your upper body strength and are essential for functional pushing tasks like pushing open a heavy door or lifting objects overhead.

🔹 Pull (Back, Biceps, Grip)          

Pulling movements strengthen the muscles that stabilize your shoulders and spine.

Pull-Ups or Chin-Ups – Bodyweight classics for upper back and arms.

 
Bent-Over Rows (Barbell or Dumbbell) – Target the entire back.

• Inverted Rows or Resistance Band Pulls – Great for beginners and easy to scale.
  
• Why it matters: Strengthening your pulling muscles improves posture, grip
• strength, and overall back development.

Why This Setup Works

By selecting one exercise from each of these four categories, you create a balanced, full-body routine that:

• Targets all major muscle groups
  
• Builds total-body strength and muscle mass
  
• Improves functional movement patterns
  
• Saves time and increases training efficiency
  
• This kind of structure is not only beginner-friendly, but it's also scalable. As you
• get stronger and more comfortable, you can:

Add sets or reps

• Increase weight
  
• Swap in new variations of the same movement
  
• Introduce isolation exercises for variety or aesthetics
  
• Start simple. Master these key compound movements. Then build from there.

Step 3: Sets and Reps

On your continued journey looking for workout plans for men to build muscle; the next step is to determine how many sets and reps you should perform. This will depend on your specific fitness goal: whether you're trying to lose fat, build muscle, or gain strength.

Before diving into the numbers, let’s define a couple of key terms:

Repetition (Rep): One complete movement of an exercise (e.g., one push-up).
Set: A group of consecutive repetitions (e.g., 10 push-ups = 1 set).
The way you structure your sets and reps will directly impact the type of results you see from your training.

🎯 Choose Your Rep Range Based on Your Goal:

🔹 Fat Loss + General Fitness (8–15 reps per set)

If your goal is to burn fat and improve overall fitness, aim for higher reps with moderate weight. This approach elevates your heart rate and increases calorie expenditure while still building muscle.

🔹 Muscle Growth (Hypertrophy) (6–12-15 reps per set)

To maximize muscle size, train within the hypertrophy range. This is the sweet spot for stimulating muscle growth.

• Best rep range: 15+ reps
  
• Weight selection: Use moderate to heavy weight. The last few reps should be
• challenging.
  
• Rest time: 60 to 90 seconds between sets
  
• This approach causes enough muscle fatigue and volume to trigger
• hypertrophy, especially when paired with progressive overload (gradually
• increasing weight or reps over time).

🔹 Strength Gain (3–6 reps per set)

To build pure strength, focus on lower reps with heavier weight. This trains your nervous system to generate more force.

• Best rep range: 4 to 6 reps
  
• Weight selection: Heavy weight that limits you to the target range
  
• Rest time: 2 to 5 minutes between sets
  
• This style is commonly used in powerlifting and advanced training, but
• beginners can also benefit from short cycles of low-rep, high-weight training
• when supervised and progressed safely.

How Many Sets Should You Do?

The number of sets you perform will depend on your experience level and how much total volume your body can handle.

Beginners: 2 to 3 sets per exercise
Intermediate/Advanced: 3 to 5 sets per exercise
If you're doing a full-body routine with 4 compound exercises, aim for 10–20 total work sets in your workout. For example:

4 exercises × 3 sets each = 12 total sets
This is a great starting point for most people

Focus on Progression

No matter your rep and set structure, the most important principle to follow is progressive overload. This means gradually increasing the demand placed on your muscles over time.

Ways to apply progressive overload:

• Increase the weight you lift
• Add more reps per set
• Add another set
• Reduce rest time between sets
• Improve form and control
• Consistency + Progression = Results.
• As long as you're gradually improving, you're moving in the right direction.

Step 4: Rest Between Sets

Rest periods between sets are often overlooked, but they play a crucial role in your workout’s effectiveness. How long you rest between sets can influence your strength, performance, muscle growth, and fat loss results.

The goal of rest is simple: give your body enough time to recover so you can perform your next set with proper form and intensity—without losing momentum or risking injury.

The length of rest you take should depend on your training goal and how many reps you're performing per set.

🕒 General Rest Guidelines by Rep Range

🔹 1–3 Reps (Heavy Lifting for Strength or Power)

• Recommended rest: 3 to 5 minutes
  
• Why: When lifting at high intensities (e.g., 85–95% of your 1-rep max), your
• nervous system and muscles need longer to recover. This ensures that you can
• safely and effectively complete your next set with the same level of performance.
  

🔹 8–15+ Reps (Hypertrophy and Muscle Growth)

• Recommended rest: 1 to 2 minutes
  
• Why: This rep range targets muscle fatigue and volume. Shorter rest periods
• maintain intensity and metabolic stress, which are key drivers for muscle growth.

🧠 Why Proper Rest Matters

• Maintains Performance
• Resting allows your muscles to replenish energy stores (like ATP and glycogen),
• which directly impacts how many reps or how much weight you can handle in your next set.
• Reduces Injury Risk
• Lifting with poor form due to fatigue is one of the most common ways to get
• injured. Adequate rest ensures better form and technique.
• Supports Specific Goals
  
• If you're trying to build strength, long rests help you lift heavier. If you're
• targeting fat loss, shorter rests increase your heart rate and calorie burn.

⚖️ Finding Your Personal Rest Sweet Spot

While the above guidelines are a great starting point, it's important to listen to your body. If you feel too fatigued to lift with control and good technique, rest longer. On the other hand, if you're fully recovered and ready to go again, don't wait just because the clock says so.

Track how you feel during your sets, and use that feedback to adjust your rest times. Over time, your body will adapt, and you may need less recovery to perform the same or greater workload.

Pro Tip

If you’re short on time but want to maintain intensity, consider supersets or circuits, where you alternate between exercises targeting different muscle groups. This allows one muscle group to rest while the other works, reducing downtime and increasing overall workout efficiency.

Step 5: How Much Weight Should You Use?

Choosing the right amount of weight is a key factor in making consistent progress while avoiding injury. Whether you're training for strength, muscle growth, or fat loss, your weight selection should challenge you—without compromising your form or safety.

If you're a beginner, the most important priority is learning proper technique. Movement quality comes before loading up the bar or grabbing the heaviest dumbbells.

🧠 The Golden Rule: Start Light, Master the Movement

When you’re learning a new exercise, always err on the side of caution. Start with light weights—or even just your body weight—and focus on learning how to perform the movement with proper mechanics. You’re not just training your muscles—you’re training your brain and nervous system to coordinate the movement efficiently and safely.

Even experienced lifters begin new exercises with lower weights until they feel confident in their technique.

✅ The “2-for-2 Rule”

Once you're comfortable with the exercise and ready to start progressing, follow the 2-for-2 rule to know when it's time to increase weight:

If you can complete 2 or more extra reps than your target number in your final set for two consecutive workouts, it’s time to increase the weight.

This method helps ensure you’re progressing at a steady, manageable pace without jumping too quickly and risking poor form or overtraining.

📈 How to Progress Weight Safely

As your body adapts and gets stronger, you’ll need to increase the weight to keep making progress. Here are some safe and recommended increments for beginners:

• Upper body exercises (e.g., shoulder press, bench press, rows):
  
• Increase weight by 2–5 lbs (1–2.5 kg)
  
• Lower body exercises (e.g., squats, lunges, deadlifts):
  
• Increase weight by 5–10 lbs (2.5–5 kg)
  
• These increments may seem small, but they add up over time and are easier to
• control. Going too heavy too soon can lead to poor technique, stalled progress, or injury.

🏋️‍♂️ How Should the Weight Feel?

Here’s how to gauge if you’re using the correct weight:

• Last 2–3 reps of the set feel challenging, but doable with good form
  
• You should not fail mid-set unless you're intentionally training to failure (which is advanced)
  
• You feel slightly fatigued after each set, but still capable of continuing
  
• If you breeze through all sets and reps without any effort, the weight is too light.
• If you’re struggling to maintain form or can't complete all reps, it’s too heavy.

💪 For Bodyweight Exercises

When using bodyweight movements (like push-ups, squats, dips), apply the same principle of progressive overload by increasing difficulty, not just reps.

If you can do 20 or more reps of a bodyweight exercise without much challenge, it’s time to make the movement harder. Here’s how:

• Push-ups → Move to decline push-ups or push-ups with a weighted vest
  
• Bodyweight squats → Try jump squats or goblet squats with a dumbbell
  
• Pull-ups → Add weight or slow down the tempo
  
• Planks → Increase duration, add arm/leg lifts, or elevate your feet
  
• By increasing the challenge, you continue building strength and muscle even with bodyweight movements.

Progression Tip: Track Your Loads

• Record how much weight you lift in each workout. Keeping track helps you:
• See your progress over time
  
• Know when it’s time to increase
  
• Stay motivated
  
• Avoid plateaus
  
• Use a notebook, app, spreadsheet, or whatever tracking method works best for you. Just make sure you're keeping records.

Step 6: Workout Duration

When doing any workout plans for men to build muscle, you want to know how long your workout should take? While the answer can vary depending on your fitness level, schedule, and training style, most effective workouts can be completed in 45 to 60 minutes—including your warm-up and cool-down.

This time frame is long enough to train all major muscle groups with proper intensity, but short enough to stay focused, consistent, and efficient.

What’s Included in a 45–60 Minute Session?

• A well-rounded workout includes several key components:
• Warm-Up (5–10 minutes)
  
• Prepares your body for physical activity, increases core temperature, and
• reduces the risk of injury.
  
• Example: Light cardio (jumping jacks, jump rope, treadmill walk) and dynamic
• stretches or mobility drills.
  
• Strength Training or Conditioning (30–40 minutes)
  
• This is the core of your workout—where you perform compound lifts,
• bodyweight movements, or cardio-based circuits, depending on your goals.
  
• Cool-Down & Stretching (5–10 minutes)
  
• Helps bring your heart rate down gradually, improves flexibility, and aids in recovery.
  

Example: Static stretches, deep breathing, or foam rolling.
⏳ Short on Time? Train Smarter, Not Longer

If you’re working with a tight schedule (20–30 minutes), you can still get an effective workout. The key is to increase your efficiency.

Here are two high-impact methods:

🔹 Supersets

A superset involves performing two exercises back-to-back with minimal rest, typically targeting different muscle groups.
Example: Perform squats, then immediately do push-ups before resting.

Benefits:

• Cuts down on rest time
  
• Keeps your heart rate elevated
  
• Maximizes work done in less time
  

🔹 Circuit Training

A circuit is a sequence of multiple exercises performed in a row with little to no rest. Once all are complete, you repeat the cycle.

Example Circuit:

• Bodyweight squats

• Push-ups

• Bent-over rows

• Plank

(Repeat 3–4 rounds)

Benefits:

• Combines strength and cardio
  
• Great for fat loss
  
• Boosts endurance and calorie burn

🧠 Why You Don’t Need Hours in the Gym

Many people believe that longer workouts automatically mean better results. In reality, quality matters far more than quantity.

• In fact, excessively long workouts can:
• Increase the risk of fatigue and injury
  
• Lead to poor form and diminishing returns
  
• Make recovery more difficult
  
• Instead, focus on intentional effort, progressive overload, and consistency. A
• focused 45-minute session done with intensity and purpose will outperform a
• distracted 90-minute workout every time.

Step 7: Supersets and Circuits

Whether you’re short on time or looking to make your workouts more efficient, incorporating supersets and circuit training is a powerful way to increase intensity, boost calorie burn, and get more done in less time.

These two training styles not only maximize efficiency but also keep your heart rate elevated, improve muscular endurance, and eliminate the long rest periods that can stretch your workout unnecessarily.

🔄 What Is a Superset?

A superset involves performing two exercises back-to-back with little to no rest in between. Typically, each exercise targets a different muscle group, allowing one group to recover while the other is working.

💡 Example Superset:

• Exercise 1: Squats (lower body)
  
• Exercise 2: Push-Ups (upper body)
  
• After completing one set of squats, you move immediately into push-ups before
• taking a short rest. Then repeat for the number of rounds in your plan.

✅ Benefits of Supersets:

• Saves time by reducing rest between exercises
  
• Keeps intensity high, increasing cardiovascular demand
  
• Improves workout density (more work in less time)
  
• Ideal for full-body training or pairing push/pull movements

🔁 What Is Circuit Training?

A circuit consists of performing a series of exercises in a sequence, typically 4–6 movements, completing one set of each exercise before repeating the entire circuit again for multiple rounds.

💡 Example Circuit:

Bodyweight Squats – 12 reps

Push-Ups – 10 reps

Bent-Over Rows – 12 reps

Plank – 30 seconds

Jumping Jacks – 30 seconds

(Repeat for 2–4 rounds)

You move from one exercise to the next with minimal rest, only taking a longer break after completing one full round.

✅ Benefits of Circuit Training:

• Combines strength and cardio in one workout
  
• Increases heart rate and calorie burn
  
• Improves muscular endurance and metabolic conditioning
  
• Keeps workouts engaging and fast-paced

🔀 Supersets vs. Circuits: What's the Difference?

🧠 How to Use Them in Your Routine

Option 1: Supersets in a Full-Body Workout

• Pair push and pull exercises (e.g., bench press + rows)

• Pair upper and lower body (e.g., squats + shoulder press)

Combine strength and stability (e.g., deadlifts + planks)

• Option 2: Full-Body Circuit Workout

Choose one exercise for each major movement pattern:

• Squat/lunge (lower body)

• Push (chest/triceps)

• Pull (back/biceps)

• Core
• Conditioning (jump rope, high knees, etc.)

📝 Tips for Success

• Use a timer to stay on track and keep rest periods short
  
• Focus on form, especially as you get tired during circuits
  
• Scale intensity based on your fitness level by adjusting reps, rest time, or weight
  
• Warm-up and cool down before and after to prevent injury
   

Step 8: Weekly Workout Frequency

One of the most important when putting together workout plans for men to build muscle, but often misunderstood—factors in a successful workout plan is how often you should train each week. Too little, and you may not see results. Too much, and you risk burnout or injury. The key is to find the right balance between training and recovery.

For most beginners and even intermediate lifters, the most effective and sustainable approach is to train 2 to 3 times per week, focusing on full-body workouts.

🧠 Why 2–3 Full-Body Workouts Work So Well

When you're doing compound exercises that target multiple major muscle groups, you don’t need to train every day. A well-structured full-body workout stimulates enough muscle to drive progress, especially when paired with progressive overload and proper nutrition.

More isn’t always better. In fact, muscles grow and rebuild during rest, not during the workout itself. Training without allowing time for recovery can lead to fatigue, plateaus, or even injury.

📅 Ideal Weekly Training Schedules

Here are a few sample schedules that allow for maximum recovery and optimal results:

🔹 3-Day Split (Full-Body)

• Monday – Workout
  
• Tuesday – Rest or light cardio
  
• Wednesday – Workout
  
• Thursday – Rest
  
• Friday – Workout
  
• Weekend – Rest or active recovery
  

🔹 2-Day Split (Full-Body)

• Tuesday – Workout
  
• Thursday – Workout
  
• All other days – Rest or light activity
  
• Both schedules provide at least one day between workouts, which allows
• muscles time to repair, rebuild, and grow stronger.

🔁 What About Off Days?

Rest days don’t mean you have to be completely inactive. In fact, light activity can promote recovery by increasing circulation, reducing muscle soreness, and keeping your body moving.

✅ Active Recovery Ideas:

• Walking or light hiking
  
• Yoga or stretching
  
• Swimming
  
• Cycling at a low intensity
  
• Light bodyweight mobility exercises
  
• However, avoid doing anything that significantly taxes the same muscles you
• trained the day before. This helps prevent overtraining, which can impair performance, weaken your immune system, and stall your progress.

⚠️ Watch for Signs of Overtraining

Even with a smart plan, it’s important to stay in tune with your body. If you experience any of the following, you may need to reduce frequency or intensity:

• Persistent fatigue or soreness
  
• Trouble sleeping
  
• Decreased performance or motivation
  
• Elevated resting heart rate
  
• Increased irritability or stress
  
• Rest is not a setback—it’s part of the process. The best results come from balancing effort and recovery.

📝 Weekly Planning Tip

To stay consistent, treat your workouts like appointments. Schedule them into your calendar just like meetings or work tasks. When you prioritize training time, you're more likely to stay committed.

And remember: consistency beats perfection. If you can only manage two sessions one week instead of three, that’s okay—just get back on track.

Step 9: Track Your Progress

One of the most powerful habits you can build in your fitness journey is tracking your progress. Consistently recording your workouts allows you to see tangible evidence of your improvement over time, which not only keeps you motivated but also helps you make smarter decisions about how to adjust your training.

Without tracking, it’s easy to lose sight of how far you’ve come—or miss signs that your routine needs to evolve.

📋 What to Track in Every Workout

Every time you train, take a moment before and after your session to jot down a few simple data points. Over time, this data becomes a goldmine of insight into your performance and consistency.

Here’s what you should aim to record:

• Date of the workout
  
• Exercises performed
  
• Sets completed per exercise
  
• Number of reps per set
  
• Weight used for each exercise
  
• Rest time (optional)
  
• How you felt during the workout (e.g., energy level, fatigue, soreness, mental focus)
  
• This might sound like a lot, but it only takes a few minutes—and the payoff is huge.

🔍 Why Tracking Is So Important

✅ 1. Monitor Your Progress

The clearest way to know you're improving is to see it on paper (or screen). Whether it's lifting heavier, doing more reps, or finishing a workout faster, small wins over time equal big changes.

✅ 2. Stay Motivated

Progress can be slow and subtle. When results aren’t immediately visible in the mirror, looking back at your journal and seeing a 10 lb increase on your deadlift or 5 extra push-ups since last month can be incredibly motivating.

✅ 3. Identify Plateaus or Gaps

If your progress stalls or performance drops, your log can help identify patterns. Maybe you’ve been stuck on the same weight for weeks, or perhaps you're not recovering well between sessions. These insights allow you to adjust your plan before burnout or injury sets in.

✅ 4. Create a Habit Loop

Recording your workouts reinforces the behavior. It signals to your brain that this time matters—and that you’re actively invested in your goals.

📱 How to Track (Choose What Works for You)

There’s no single best method—just the one you’ll stick with consistently. Pick the format that feels easiest and most natural:

📝 Physical Journal or Notebook

Simple, distraction-free
Great for people who like writing things down by hand
Easy to flip through and review progress
📱 Mobile Apps

Many apps like Strong, Fitbod, Jefit, or Trainerize make tracking fast and automatic
Some apps include progress charts, volume graphs, and reminders

💻 Spreadsheets (Excel or Google Sheets)

Ideal for customization
Easy to organize, calculate totals, and visualize progress
Great for people who love data

🧠 Bonus: Voice Notes or Daily Reflections

If you prefer speaking over writing, record a short voice memo post-workout
Reflecting on how you felt and what you accomplished reinforces consistency

🧠 Extra Tips for Better Tracking

• Be consistent: Track every session, not just the "good" ones
  
• Be honest: If you skipped a workout or felt off, write it down—this helps you improve
  
• Review weekly or monthly: Look back and assess progress to decide what needs to change
  
• Celebrate milestones: Hitting a new personal best or completing a new variation deserves recognition
  

Sample Beginner Workout

If you're just starting out, it's important to follow a simple, effective, and sustainable workout routine that trains your entire body in one session. This beginner-friendly full-body workout targets all major muscle groups using compound movements, which are the most time-efficient and results-driven exercises.

You can perform this routine 2 to 3 times per week, with at least one rest day between each session (e.g., Monday-Wednesday-Friday).

Here’s a foundational full-body workout to get you started:

🏋️‍♂️ 1. Barbell Squats – 3 Sets of 10 Reps

• Primary Muscles Worked: Quads, hamstrings, glutes, core

Barbell squats are a cornerstone lower-body movement. They build strength, improve mobility, and enhance core stability. If you’re new to barbell training, start with bodyweight squats or goblet squats using a dumbbell or kettlebell.

Form Focus:

• Keep your chest up and back straight
  
• Feet shoulder-width apart, knees tracking over toes
  
• Go as deep as your mobility allows while maintaining form
  
• Progression Tip: Increase the weight slowly each week as long as you maintain good form.

🏋️ 2. Deadlifts – 3 Sets of 8 Reps

• Primary Muscles Worked: Hamstrings, glutes, lower back, traps, forearms

Deadlifts strengthen your posterior chain and improve functional strength for everyday lifting and bending. Use a barbell if available, or substitute with dumbbells or kettlebells.

Form Focus:

• Hinge at the hips, not the lower back
  
• Keep the bar close to your legs throughout the lift
  
• Engage your core and drive through your heels
  
• Progression Tip: Start light to learn form. Once it feels natural, gradually
• increase resistance by 5–10 lbs weekly.

💪 3. Push-Ups or Dips – 3 Sets of 15 Reps

• Primary Muscles Worked: Chest, shoulders, triceps

These bodyweight pushing movements are great for upper-body development. Choose the version that matches your fitness level:

Beginners: Wall push-ups or incline push-ups
Intermediate: Standard push-ups
Advanced: Parallel bar dips or decline push-ups
Form Focus:

• Maintain a tight core and straight body line
  
• Lower your chest to elbow height, then push back up
  
• Elbows at about a 45-degree angle from the body
  
• Progression Tip: Once 15 reps feels easy, try harder variations or add tempo (slower reps) for intensity.

💪 4. Pull-Ups or Rows – 3 Sets of 8 Reps

• Primary Muscles Worked: Lats, rhomboids, biceps, grip

Pulling movements develop your back, improve posture, and build arm strength. Choose based on your equipment and ability:

Beginners: Inverted rows or assisted pull-ups
Intermediate: Standard pull-ups or dumbbell rows
Advanced: Weighted pull-ups or barbell rows
Form Focus:

• Focus on pulling your elbows down and back
  
• Avoid shrugging or using momentum
  
• Engage your core for body control
  
• Progression Tip: If you can't do pull-ups yet, work with rows until you build strength. Track your reps and increase gradually.

🔁 Adjusting Your Routine

This workout is a template. Feel free to adjust reps, sets, or exercise variations based on your fitness level and available equipment.

Reps/Set Guidelines:

• Beginners: Start with 2–3 sets per exercise
  
• Intermediate: Work up to 4–5 sets if needed
  
• Reps: Stay in the 8–15 range for strength and muscle development
  

📈 Weekly Progression Plan

Each week, aim to improve one variable in your workout:

• Increase the weight slightly
  
• Add an extra rep or set
  
• Improve your form or reduce rest time
  
• Move to a more challenging variation (e.g., incline → regular push-ups)
  
• This method of progressive overload ensures you keep seeing results while building strength and muscle

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That’s less than the cost of one takeout meal—but instead of junk food, you're investing in a powerful physique, next-level discipline, and a body that commands respect.

You’ve mastered your career. Now master your body.
With Become Primed, the path is already built—you just have to walk it.

👊 Ready to get started?

Join the app today and start building your 7-figure body.

👉 Click here to start getting you primed.