Achieving a shredded physique requires targeted strength training designed to promote muscle growth and enhance overall body composition. For my male clients aspiring to build a powerful and chiseled body, incorporating the right strength workouts is crucial. I've tailored these five strength workouts for men to build a shredded body and bigger muscles.
Remember to prioritize proper form, gradually increase weights, and allow adequate rest for optimal results. Consult with a fitness professional or healthcare provider before starting any new exercise program—especially if you have pre-existing health conditions. With dedication and consistency, you'll be well on your way to achieving the shredded physique you desire.
Keep reading for the five best strength workouts for men to build a shredded body. And when you're finished, be sure to check out A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age.
Workout #1: Deadlift Dominance Workout
The deadlift dominance workout is a foundational strength routine that maximizes overall muscle mass, with a particular emphasis on developing a strong posterior chain essential for a masculine physique.
This exercise targets the posterior chain, including the hamstrings, glutes, and lower back.
Stand with your feet hip-width apart. Grasp the barbell and lift by straightening your hips and knees. Engage multiple muscle groups, promoting full-body strength and muscle growth. Complete four sets of eight reps.
2. Bent-Over Rows
The bent-over row strengthens the upper back and enhances overall pulling strength.
Hold a barbell with an overhand grip. Hinge at the hips, and pull the barbell to your lower chest. Perform three sets of 10 reps.
3. Romanian Deadlifts
This exercise isolates the posterior chain, emphasizing the hamstrings and glutes.
Hold a barbell with an overhand grip. Hinge at the hips, lowering the barbell while keeping your back straight. Perform three sets of 12 reps.
4. Face Pulls
The face pull strengthens the rear delts and improves overall shoulder definition.
Attach a rope to a cable machine. Pull the rope toward your face, engaging the upper back and shoulders. Complete three sets of 15 reps.
Workout #2: Squat Sculptor Workout
The squat sculptor workout is designed to be the cornerstone of lower-body strength, contributing to comprehensive muscle development and enhancing leg and glute definition in men.
1. Barbell Back Squats
Position the barbell on your upper back. Squat down by bending your knees. Return to the starting position, engaging quads and glutes. Perform four sets of eight reps.
2. Front Squats
Cross your arms in front, holding the barbell on your shoulders. Squat down, emphasizing quad engagement. Return to the starting position, targeting the front of the legs. Complete three sets of 10 reps.
Step forward with one leg. Lower your body, engaging your glutes and quads. Return to the starting position. Perform three sets of 12 reps per leg.
4. Leg Presses
Sit on the leg press machine. Push the platform away by extending your knees. Return to the starting position. Target the entire lower body for comprehensive muscle development. Complete three sets of 15 reps.
Workout #3: Bench Press Blitz
The bench press blitz is a classic upper-body workout, focusing on chest development and overall upper-body strength, crucial for men who seek a sculpted and muscular physique.
1. Barbell Bench Presses
Lie on a bench, gripping the barbell with your hands shoulder-width apart. Lower the barbell to your chest. Press the barbell back up, engaging the chest and triceps. Perform four sets of eight reps.
2. Incline Dumbbell Presses
Sit on an incline bench, holding dumbbells. Press the dumbbells upward at a slight angle. Emphasize upper chest development. Perform three sets of 10 reps.
3. Decline Pushups
Place your feet on an elevated surface. Perform pushups to target the lower chest. Complete three sets of 12 reps.
4. Dumbbell Flyes
Lie on a bench, holding a dumbbell in each hand. Open your arms wide, targeting the chest. Return to the starting position. Perform three sets of 15 reps.
Workout #4: Pull-up Powerhouse
The Pull-up Powerhouse workout is a fundamental upper-body routine, specifically targeting the back, biceps, and core, crucial for men aiming to build a well-defined and balanced physique.
1. Wide-Grip Pull-Ups
Grip the bar with your hands wider than shoulder-width apart. Pull your body up, engaging the back muscles. Lower your body back down. Perform four sets until failure.
Grip the bar with palms facing toward you. Pull your body up, emphasizing bicep engagement. Lower your body back down. Perform three sets until failure.
3. Hanging Leg Raises
Hang onto the pull-up bar. Lift your legs toward your chest, engaging the core. Lower your legs back down. Perform three sets of 15 reps.
4. Barbell Curls
This exercise engages the biceps for arm development.
Hold a barbell with an underhand grip. Curl the barbell toward your shoulders. Lower the barbell back down. Complete sets of 12 reps.
Workout #5: Overhead Press Odyssey
The overhead press odyssey focuses on targeting the shoulders and upper body, contributing to a well-rounded, shredded look for men.
1. Barbell Overhead Presses
This exercise emphasizes overall shoulder development.
Stand with your feet shoulder-width apart, gripping the barbell. Press the barbell overhead, engaging the shoulders. Lower the barbell back to shoulder height. Perform four sets of eight reps.
2. Dumbbell Lateral Raises
The dumbbell lateral raise isolates and targets the lateral deltoids for broader shoulders.
Hold dumbbells at your sides. Lift the dumbbells to shoulder height. Lower the dumbbells back down. Perform three sets of 12 reps.
3. Seated Dumbbell Shoulder Presses
This move boosts shoulder strength and definition.
Sit on a bench, holding dumbbells at shoulder height. Press the dumbbells overhead. Lower the dumbbells back down. Perform three sets of 10 reps.
4. Face Pulls
Securely attach a rope to a cable machine. Pull the rope to your face as you activate your shoulders and upper back. Squeeze your shoulder blades together once you reach the top of the movement. Complete three sets of 15 reps.