Most Important Gym Routines for Men

Back squat

Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements. Any athlete will tout the squat as the reason they run fast, jump high, and keep increasing in strength all over.

Bench Press

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine that with the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

Kettlebell swing

Often confused as a squat and front raise combo for the legs and shoulders, respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio aspect (due to the explosiveness of the movement) will help create a strong, ripped physique any guy would be jealous of.

Swiss Ball Rollout

Although very challenging, the Swiss ball rollout is an essential part of anyone’s quest for a six-pack. As you roll out on the ball, your abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack.

Hamstring curl

Okay, yeah, it looks a little silly. But unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.

Barbell overhead press

Some would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. Because it demands huge effort from your abs and all the assistance muscles that get used to press the barbell overhead; this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move.

Barbell hip thrust

The biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Strong glutes not only lead to a healthy back and flexible hamstrings—meaning fewer long-term strength and flexibility problems—but also do wonders for filling out a pair of jeans.

Dumbbell romanian deadlift

This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.