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Men’s Physique Training

Men’s physique training and what a week of training looks like for a Men’s Physique competitor


Men's physique training is a type of bodybuilding that focuses on developing a balanced, symmetrical, and aesthetic physique. Men's physique competitors are judged on their overall look, which includes their muscle mass, definition, symmetry, and proportion.

There are many different ways to train for men's physique, but some general principles include:

  • Focus on compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time. These exercises are more effective for building muscle and strength than isolation exercises, which only work one muscle group.

  • Lift heavy weights. To build muscle, you need to lift weights that are challenging for you. You should be able to lift the weight for 8-12 repetitions before you reach failure.

  • Take short rest periods. Rest periods of 30-60 seconds between sets will help you to keep your heart rate up and burn more calories.

  • Train 4-5 times per week. Men's physique competitors typically train 4-5 times per week. Each workout should focus on a different muscle group.

  • Eat a healthy diet. A healthy diet is essential for building muscle and losing fat. Make sure to eat plenty of protein, complex carbohydrates, and healthy fats.

  • Get enough sleep. Sleep is essential for muscle recovery. Aim for 7-8 hours of sleep per night.




Here is a sample men's physique workout routine:

Day 1: Chest and Triceps

  • Incline dumbbell press

  • Flat bench press

  • Dumbbell flyes

  • Triceps pushdowns

  • Overhead triceps extensions

Day 2: Back and Biceps

  • Pull-ups

  • Barbell rows

  • Seated cable rows

  • Bicep curls

  • Hammer curls

Day 3: Legs and Shoulders

  • Squats

  • Leg press

  • Leg extensions

  • Hamstring curls

  • Military press

  • Lateral raises

Day 4: Rest


Day 5: Repeat


This is just a sample routine. You may need to adjust it based on your individual needs and goals. Be sure to listen to your body and take rest days when needed.

With consistent training and a healthy diet, you can achieve a muscular, aesthetic physique that will turn heads.

Here at TeamLRF, we specialise in Men’s Physique training through our coaching services.

We pride ourselves on helping you every step of the way so you get the best results possible. From working with first time competitor to seasoned athletes, we set out specific goals to achieve success.


This Includes:

  1. Roadmap of your journey

  2. Custom Diet Plan and Macro Breakdown

  3. Custom Training Plan

  4. Custom Supplement Plan

  5. Weekly Check-ins with your coach

  6. 24/7 What’s app support


Steps To Join TeamLRF

Step 1 – Fill out the enquiry form.

Step 2 – Book your call to discuss your goals.

Step 3 – Lets get started.


To Enquire about coaching with TeamLRF simply click below and fill out the enquiry form.


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