Created by : Instructor Dania Kubtan

Last Updated Wed, 09-Sep-2026

Men GYM Training Plan (Build Muscles, Strong Core)

course
$20

This course includes

  • Comprehensive Training Plan for men
  • Who wants to build muscles
  • Who wants to have better health
  • Who wants to have strong core
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What you'll learn

  • Build Muscles
  • 6 Pack
  • Cardiovascular
  • Stay Fit

Requirements

  • gym equipments

Description

This programs is designed for men who wants to lose weight, tone muscles and burn fat

Day 1:

  • PUSH DAY (Chest, Shoulders & Triceps)
  • Cardio

Day 2:

  • PULL DAY (Back, Rear Delts & Biceps)

Day 3:

  • Legs
  • Core

Day 4:

  • Upper Body
  • Cardio

Day 5:

  • Lower Body
  • Core


Course Content

WEEK 1-DAY 1
Chest Decline Cable Chest Fly
00:01:03
Chest Dumbbell Pull Over
00:02:05
Chest Incline Chest press Smith Machine
00:01:09
Shoulders Standing Shoulder Alternating Dumbbell Front Raise
00:01:14
Shoulders Standing Shoulder Dumbbell Lateral Raise Super
00:01:17
Triceps Cable Front Extension
00:00:41
Triceps Single Arm Cable Pull Down
00:00:36
Treadmill - Fast Walk / Incline
Triceps Cable Bar Weight Lifting Pull Down
00:00:37
WEEK 1-DAY 2
Back Seated Cable Row VBar Triangle Grip
00:00:57
Back Lever Cross Lateral Pull Down Both Arms
00:00:46
Back Seated Single Arm Cable Row with Rotation
00:00:51
Shoulders Seated Dumbbell Arnold Press
00:00:59
Biceps Single Arm Preacher Curl
00:01:05
Biceps Alternating Biceps Hammer curl Cross Both Arms
00:01:23
WEEK 1-DAY 3
Leg Press
00:00:54
Legs Side Single Leg Press
00:00:55
Legs Incline Leg Press
00:01:04
Legs Cable Squat
00:00:57
Legs Sumo Squat Using Steps
00:00:53
Legs Cable Side Raise Outer Thigh Hip Abductors
00:00:00
Legs Narrow Squat Using Smith Machine
00:00:00
DK 080 R CORE
00:00:20
WEEK 1-DAY 4
Chest Incline Chest Dumbbell Fly
00:01:26
Chest Chest Low to High Cable Fly
00:02:50
Back Lever Cross Lateral Pull Down SUPER Both & Single Arms
00:01:08
Back Lateral Pull Down Bar Reversed Grip
00:00:49
Shoulders Standing Shoulders Dumbbell 90d Lateral Raise Rotation Press
00:01:19
Shoulders Standing Cable Rear Delt Fly
00:01:21
Biceps Dumbbell Preacher curl
00:01:27
Triceps Cable Bar Weight Lifting Pull Down
00:00:37
Treadmill - Fast Walk / Incline
WEEK 1-DAY 5
Legs Cable Single Leg Back
00:01:47
Legs Cable Leg Kick back
00:02:01
Legs Curl
00:01:37
Legs Deadlift Using Smith Machine Step
00:01:04
Legs Wide Stance Squat Using Smith
00:01:47
DK 104 R CORE
00:00:20
WEEK 2-DAY 1
Chest Dumbbell Chest Bottom Range Fly
00:01:31
Chest Decline Cable Chest Fly
00:01:03
Chest Incline Dumbbell Chest Fly
00:01:03
Shoulders Seated Lateral Shoulder Raise
00:01:06
Shoulders Lever Seated Shoulder Press Wide Lateral
00:01:27
Triceps Cable Rope Pull Down
00:00:51
Triceps Cable Front Extension
00:00:41
Treadmill - Fast Walk / Incline
WEEK 2-DAY 2
Back Bent Over Wide Overhand Grip
00:00:41
Back Bent Over Underhand Grip Barbell Row
00:00:42
Back Single Arm Row
00:00:38
Shoulders Standing Shoulder Lateral Raise Combo
00:01:37
Biceps EZ Barbell Preacher Narrow Grip
00:01:31
Biceps Cable Bar Preacher narrow grip Seated biceps dumbbell curl
00:02:14
WEEK 2-DAY 3
leg Press
00:00:45
Legs Cable Single Leg Back Lunge
00:01:47
Legs Incline Leg Press
00:01:04
Legs Narrow Squat Using Smith Machine
00:01:10
DK 023 R CORE
00:20:00
WEEK 2-DAY 4
Chest Dumbbell Pull Over Narrow Grip Press SUPER
00:02:28
Chest Butterfly chest machine Chest
00:02:17
Back Bent Over Overhand Grip Barbell Row
00:00:37
Back Bent Over Both Arms Dumbbell Row
00:00:35
Shoulders Standing Shoulders Dumbbell 90d Lateral Raise Rotation Press
00:01:19
Shoulders Standing Cable Rear Delt Fly
00:01:21
Biceps Cable biceps curl
00:00:54
Treadmill - Fast Walk / Incline
WEEK 2-DAY 5
Legs Cable Squat
00:00:57
Legs Deadlift Using Smith Machine Step
00:01:04
Legs Lunges Using Smith Machine
00:01:14
Legs Walking Lunge
00:01:06
DK 092 R CORE
00:20:00
WEEK 3-DAY 1
Chest Barbell Press
00:02:03
Chest Chest Dips
00:01:11
Chest Chest Low to High Cable Fly
00:02:50
Shoulders Standing Cable Front Shoulder Raise Bar
00:01:26
Shoulders Standing Cable Upright Row
00:01:11
Triceps Cable Arm Kickback
00:00:36
Triceps Close Grip Bench Press
00:00:56
Treadmill - Fast Walk / Incline
WEEK 3-DAY 2
Back Bent Over Both Arms Dumbbell Row
00:00:35
Back Seated Cable Row with Straight Bar Wide Grip
00:00:56
Back Bent Over Underhand Grip Barbell Row
00:00:42
Shoulders Press
00:01:17
Biceps EZ Barbell Preacher Narrow Grip
00:01:31
Biceps Single Arm Preacher Curl
00:01:05
WEEK 3-DAY 3
Legs Narrow Squat Using Smith Machine
00:01:10
Legs Cable Single Leg Back Lunge
00:01:47
Legs Sumo Squat Using Steps
00:00:53
Legs Cable Squat
00:00:57
DK 045 R CORE
00:20:00
WEEK 3-DAY 4
Chest Incline Chest Dumbbell Fly
00:01:26
Chest Butterfly chest machine
00:02:17
Back Seated Cable Row with Straight Bar Underhand Mid stance Grip
00:00:57
Back Bent Over Overhand Grip Barbell Row
00:00:37
Shoulders Standing Cable Front Shoulder Raise Rope
00:01:21
Shoulders Incline Rear Delt Dumbbell Front Raise
00:01:18
Biceps Cable biceps curl
00:01:05
Triceps Close Grip Bench Press Skull Crusher Combo
00:01:03
Treadmill - Fast Walk / Incline
WEEK 3-DAY 5
Legs Narrow Squat Using smith
00:02:15
Legs Lunges Using Smith Machine
00:01:14
Legs Incline Leg Press
00:01:15
Legs Cable Side Raise Outer Thigh Hip Abductors
00:01:02
DK 010 R CORE
00:20:00
WEEK 4-DAY 1
Chest Dumbbell Chest Fly
00:01:35
Chest Laying Chest Fly Using Cable
00:02:00
Chest Decline Chest Press Machine
00:01:29
Shoulders Standing Shoulders Dumbbell 90d Lateral Raise Rotation
00:01:09
Shoulders Standing Shoulder Dumbbell Lateral Raise
00:00:51
Triceps Cable Front Extension
00:00:41
Triceps Cable Rope Overhaed Extension
00:00:51
Treadmill - Fast Walk / Incline
WEEK 4-DAY 2
Back Seated Cable Row VBar Triangle Close Grip
00:01:01
Back Bent Over Underhand Grip Barbell Row
00:00:42
Back-Romanian-Deadlift_Lower-Back
00:00:41
Shoulders Lever Seated Shoulder Press Wide
00:01:27
Biceps Cable Biceps Hammer Curl
00:00:51
Biceps Standing EZ Bar Shoulder Width Grip Curl
00:01:16
WEEK 4-DAY 3
Legs Leg Press
00:00:54
Legs Narrow Squat Using smith
00:02:15
Legs Cable Alt Back Lunge
00:00:56
Legs Lunges Using Smith Machine
00:01:14
Leg Extension
00:01:35
DK 080 R CORE
00:20:00
WEEK 4-DAY 4
Chest Dumbbell Chest Bottom Range Fly
00:01:31
Chest Dumbbell Narrow Press
00:01:35
Back Bent Over Overhand Grip Barbell Row
00:00:37
Back Seated Cable Row with Straight Bar Underhand Mid stance Grip
00:00:57
Shoulders Upright Row
00:00:53
Shoulders Standing Bent Over Rear Delt Dumbbell Fly
00:01:07
Biceps Cable Bar Preacher narrow grip Seated biceps dumbbell curl
00:02:14
Triceps Seated EZ Bar Overhead Extension
00:00:37
Treadmill - Fast Walk / Incline
WEEK 4-DAY 5
Legs Leg Curl
00:01:37
leg Press
00:00:45
Legs Deadlift Using Smith Machine Step
00:01:04
Legs Sumo Squat Using Steps
00:00:53
Legs Back Lunge Knee Up
00:01:15
DK 028 R CORE
00:20:00

About The Instructor:

  • 5 Instructor Rating
  • 3 Reviews
  • 36 Students
  • 11 Courses

Instructor Dania Kubtan

Where ever you want me to be !

- Certified in BODY COMBAT by LESMILLS INTERNATIONAL
- Certified in BODY PUMP by LESMILLS inter national
- AIM 1 and AIM 2 (Advanced Instructor Module) in Body Combat and Body Pump - Creator and owner of DFIT by Dania Fitness Team
- Certified in Health and Fitness by SPI
- Certified in Personal Training by SPI
- Certified in advanced weight training by SPI

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