Men’s Physique 6 weeks workout plan complete guide with download link training to improve body composition is about increasing lean muscle.
Men’s Physique Day 1: Legs A
Exercise | Sets | Reps |
Deadlift | 3 | 6 |
Lunges | 3 | 12 |
standing calf raise | 4 | 8 |
Ad machine | 3 | 12 |
Hanging Leg Raise | 3 | 8-15 |
Day2: Push A
Exercise | Sets | Reps |
Bench press | 3 | 6-8 |
Incline Dumbbell press | 3 | 8-10 |
OHP | 3 | 6-8 |
Single Hand Lateral Raise | 3 | 12 |
Weighted Dips | 3 | 8 |
Skull Crusher | 3 | 12 |
Triceps Pushdown | 3 | 12 |
Day3: Pull A
Exercise | Sets | Reps |
Pull-Ups | 3 | 8-10 |
Barbell row | 3 | 10 |
Close grip bench press | 3 | 12 |
Cabel upright row | 3 | 10 |
Face pulls | 3 | 12 |
Barbell Biceps curls | 3 | 8 |
Overhead cable curls | 3 | 15 |
Men’s Physique Day4: Legs B
Exercise | Sets | Reps |
Squat | 3 | 8 |
RDL | 3 | 10 |
Leg Extension | 3 | 12 |
Standing Calf raise | 4 | 12 |
Hanging Leg Raise | 3 | 10 |
Oblique crunch | 3 | 15 |
Day:5 Push B
Exercise | Sets | Reps |
Incline Bench Press | 3 | 10 |
Cable Crossover | 3 | 12 |
Shoulder Dumbell Press | 3 | 10 |
Lateral Raise | 3 | 15-20 |
Close Grip Benchpress | 3 | 10 |
Tricep Cabel OH Press | 3 | 15 |
Men’s Physique Day:6 Pull
Exercise | sets | Reps |
Weighted Pullups | 3 | 6 |
Chest Supported Row | 3 | 10 |
Cabel Row | 3 | 12 |
Rear Delt Machine Fly | 3 | 15 |
Incline Dumbbell Curl | 3 | 10 |
Machine Curl/cable Curl | 3 | 12 |
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