Built by GraceTrain with purpose.
Built by GraceWorkouts
BUILT BY GRACE
Back to workouts

Men’s Training · Full body

Men’s Muscle: Foundation

A men-focused muscle session balancing upper, lower, and total-body patterns with controlled repetitions. This edition emphasizes balanced volume.

Preview the exercises
GoalBalanced muscle-building practice without max-effort pressure · balanced volume
LevelReturning or intermediate
Duration40–55 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench · Band or cable station · Optional machines

Men FocusedMuscleFull BodyControlledBalanced Volume

PRIVATE CALENDAR

Schedule this workout

Choose a day, then add a reviewed session. Your workout results and history stay private to your account.

Resolving your local calendar date…

SIGN IN TO ADD

FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Dumbbell Bench Press

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Plant both feet and keep shoulder blades supported.
    • Lower with forearms close to vertical.
    • Press without clanging the dumbbells together.
  2. 02

    Dumbbell Hip Thrust

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Support the lower shoulder blades on the bench.
    • Keep your chin gently tucked.
    • Finish with level hips and stacked ribs.
  3. 03

    Dumbbell Floor Press

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set your shoulder blades gently against the floor.
    • Keep your wrists stacked over your elbows.
    • Pause softly when your upper arms meet the floor.
  4. 04

    One-Arm Supported Dumbbell Row

    4 sets · 8–12 / side · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Support one hand and knee or use a split stance.
    • Keep the trunk quiet.
    • Pull toward the hip and lower fully under control.
  5. 05

    Band Lateral Walk

    3 sets · 10–15 steps / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use light band tension to start.
    • Keep toes facing forward.
    • Take controlled steps without dragging the trailing foot.