When it comes to building a weekly workout routine, most men have similar goals: They want to build some muscle, lose some fat, and feel good. And don't ask me about this: If I had a dollar for every time I heard a guy talk about Brad Pitt's fitness at Fight Club… Because of their popularity, we'll define these as the best workout routine. To achieve and maintain these goals reliably, you do not need a fad or ripping exercise program; You just need to understand some basic principles.

Designing your own workout routine may seem intimidating, at first, but we've put together a step-by-step guide to help you achieve your fitness goals and create an effective, sustainable, and fun workout schedule.
1. Setting goals

Before we get into the nitty-gritty, you should first ask yourself a few questions. Specifically, what are your goals for your exercise regimen? Are you trying to build muscle, lose weight, or build endurance? Fortunately, there is a lot of overlap between these goals, but you will still need to set some priorities and customize your routine around them.

2. Find the time

Be honest with yourself: Can you find time to exercise three, four, or five times a week? The more often you can exercise, the more varied your choice of exercise. The less you exercise, the more you focus on the core exercises that will give you the greatest return on your investment.
3. Warm up

Warm-ups are designed to prepare your body for an intense workout and reduce your chances of injury - which means they're not optional. The warm-up should reflect the movements you are looking to make in the exercise. Most importantly, many fitness pros now agree that the point of warming up is: to get warm . By doing this simple thing, you are already setting yourself up for success.
4. Give priority to compound movements

If you could do a few exercises for the rest of your life to keep fit, what would those exercises be? I highly recommend compound movements like the squat, deadlift, lunge, and bench press. I'll do pull-ups, rows, and shoulder exercises in this mix, too. All of these movements have some things in common, such as movement across multiple joints and, in general, the ability to bear heavy weight. This is exactly the recipe for building full body strength, thus building muscle and burning fat.


If you're looking to prioritize building strength and muscle, these exercises should be the centerpiece of your routine. Perfect your technique, add weight to the bar or reps for your sets, and you'll make progress.

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5. Do not neglect heart disease

If you're looking to improve your endurance or lose weight, cardio is essential and should be a priority, but even if you're trying to build muscle or gain strength, endurance exercises like running, rowing, using a staircase or an exercise bike shouldn't be neglected. After all, your heart needs exercise, too!

6. Track your progress

The human body is an incredible thing, capable of adapting to almost anything, but to increase the efficiency of your workouts, you need to track your progress. How long did you run? How long have you been on the bench? How many groups did you do? You never know how far you've come unless you know where you started, and seeing the progress will help keep you motivated.
7. Make the most of your days off

There are many ways to get a good workout, and not all of them include going to the gym. Go hiking on a sunny day, exercise with friends, or attend a yoga class with your girlfriend—all of these contribute to your overall fitness and help break up the monotony of the gym.
8. Invest in your health and fitness

You don't need anything fancy, but the right equipment, clothing, and supplements can motivate you to stay on track in pursuing your fitness goals. You'll also be less inclined to give up your exercise routine if you've contributed money to getting back in shape.