When building a program for sports, it is necessary to focus on your individual characteristics – age, fitness, physique (the program for an ectomorph, endomorph and mesomorph will be different), as well as the goals you set. A well-designed training program guarantees noticeable changes in your shape in a short time.


For beginners, it is better to start exercising on simulators to prepare the body and set the correct technique, but first of all, you need to set your goals. This can be:

  • Fat burning. When training to lose weight, you need to balance proper nutrition and exercise. Strength training and cardio should be combined in the gym. Each exercise is performed in 3-4 sets of 12-20 repetitions.
  • Shape formation. When prioritizing the shape of your body, you can exercise your muscles from the top to the bottom. It is necessary to work in 3-4 sets of 10-15 times.
  • Gaining muscle weight. During one workout, no more than 2 muscle groups are worked out. Do exercises according to the block training – 2-3 for a certain body part; 3-4 sets of 8-12 repetitions.
  • Increase strength and endurance. This means working with dumbbells and barbells, using heavy weights. Training consists of 4-7 sets of 3-7 repetitions.
  • Keeping the body in good physical shape. Implies complex training aimed at pumping up different muscle groups. Each exercise is performed in 2-5 sets of 10-12 times.

This concludes the article about men’s training programs. Now you know how to lose weight and gain muscle mass while training in the gym. Do not expect noticeable results in a week. Success comes to those who have patience and build physical training wisely. Working on your body requires a comprehensive approach.