Training program mens physicist

The concept of " men's physique ", which appeared relatively recently, immediately attracted increased attention. The International Federation of BodyBuilders (IFBB for short) singled out adherents of this training program as a separate category not so long ago, so the debate about this innovation has not yet subsided. Some were happy to accept this category, while others, on the contrary, were wary and skeptical, considering the followers of mens physicists insufficiently zealous and slightly lazy. Among sports fans who belong to the category of both spectators and those who want to find and build a beautiful body, there are many people who admire the winners in this nomination. And if the newcomer decided to take the path of mens physicist, then the training program is called upon to help, in which the adherents of this new direction in bodybuilding are engaged.


  • 1 Who are Mens Physics?> 2 Main accents in the Mens Physic training program
    • 2.1 Shoulder girdle
    • 2.2 narrow waist
    • 2.3 calf muscles
  • 3 Mens physic training program
    • 3.1 Day One: Exercising the Pectoral Muscles
    • 3.2 Day two: working out the back
    • 3.3 Day Three: Triceps and Biceps
    • 3.4 Day Four: Shoulders and Legs
  • 4 Summary

Who are mens physics?

The term men's physique sounds quite sophisticated, so to understand what is hidden behind it, you should turn to the opinion of people who have a direct relationship to it. According to Andrei Mironov, a participant in competitions in this category of bodybuilding, who was fond of American football at first, and then later joined the “beach people” and decided to try his hand, the main advantage of mens physicist is the simplicity of this category.

And this is true. There is no rigid framework for the male physique for the duration of the preparatory phase, and there is no arbitrary shape. The system is based on the fact that the athlete needs to pump up, dry for about 3 or 4 weeks, and then demonstrate the achieved result. Such a description can create a misleading impression that the mens physicist is easy and simple to deal with, and it was developed only for the lazy. It’s not enough just to study the training program, go to the gym, go dry. If there is no basis from which you can create a beautiful and sculptured body, then you can simply forget about the mens physicist.

You need to do it regularly. However, as Mironov says, unlike classical bodybuilding, the differences are dramatic. To enter the category of men's physique, you do not need to have a weight of more than 100 kilograms. The main thing is to have a beautiful and sculptured body, the proportions of which are fully consistent with growth. This allows you to significantly reduce the cash cost of maintaining shape in the offseason than bodybuilders weighing 150 kilograms. Thus, men's physique represents the first steps towards a career in bodybuilding, allowing you to gain experience in participating in competitions and so on.

Opponents of this trend, that is, fans of great bodybuilding, say that mens physicists have too little muscle volume, thin legs. They also don't like beach shorts, and some also emphasize the fact that there are representatives of minorities among the participants. Of course, at competitions in men's physique there are athletes with painted lips, eyelashes and eyes. This in no way affects the essence of the fact that only owners of a well-inflated and athletically fit figure are allowed to compete.

Modern mens physicists are a category of bodybuilders, much more in demand than large and powerful classic bodybuilders. They adorn the covers of fitness and women's magazines, show clothes from world brands. Bodybuilders with a mountain of muscles can’t wear fashionable clothes, not everyone likes them.

The main accents in the training program mens physicist

This category, some mistakenly believe, was not invented by Denis Gusev, but was created by the IFBB, being in demand, and athletes who meet the selection criteria came and began to compete. The popularization of this direction of bodybuilding was promoted by the high demand for athletes of this format in the media.

Mens physicist fully invested in the existing requirements of fashionable glossy magazines and the world of fashion, which is impossible to say about weightlifters with a pile of muscles. Beach bodybuilders do not follow any methodology or program that guarantees absolute success. Criteria of course exist. In the first place is always the aesthetics and proportions of the body, and not a set of large masses, so the emphasis is exclusively on basic exercises. This allows you to get the maximum anabolic response.

Shoulder girdle

Beachmen spend most of their time working out the deltoid muscles. They form the width and proportions of the athlete's body, including the waist. Therefore, this part of the body is given the most attention.

Slim waist

Beach people do not include oblique muscle exercises in their training. The deadlift is not included in the training program. This is due to the fact that it leads to an expansion of the waist and increases the back.

Calf muscles

Going out to competition in shorts requires athletes to focus on their shins. Excellent indicators of the upper body and good proportions are not the only ones that the judges pay attention to. The volumes, relief and fullness of the calf muscles are of importance.

Mens physic training program

There is no most effective approach. There is no one true program that would guarantee guaranteed success. Most athletes approach the preparation of the training solely in terms of what exercises are useful to achieve the result. This is the secret of training mens physicist. For beginners who want to master the program, the weekly split below is suitable.

Day One: Exercising the Pectoral Muscles

Denis Gusev

The training of Denis Gusev, who won the men's physique category in 2013, was taken as an example. His pectoral muscles can be called literally perfect, which made this workout the most optimal choice. This program consists of the following exercises:

  • Warm up and warm up - 10 minutes
  • Bench press on an upper chest on an inclined bench 5 sets of 12-15 repetitions
  • Hammer bench press 5 sets of 12 reps
  • Butterfly in the simulator sitting 5 sets of 12 repetitions

The main goal of working out the chest is to train the muscles through many repetitions with free weights and trainers. During preparation for the competition, drop and super sets alternate, which allows you not to adapt to the same type of load. Variety increases the number of muscles involved in an exercise.

Day two: working out the back

It requires paying maximum attention to a certain group of muscles, which allows you to create a V-shaped figure and width, depth in thickness. Proportions should be designed in such a way that on the side they are not flat, but become voluminous, and the waist seems lower.

The training consists of the following exercises:

  • Pulling up 5-6 sets of 8-10 times
  • Rod draft in the slope of 5-6 sets 12-15 times
  • Thrust in Hammer reverse grip 5-6 sets 12-15 times
  • Thrust in Hammer with one hand 5-6 sets of 12-15 times
  • Leading hands to the sides, standing on blocks of 4 sets 12-15 times

You should not be afraid that there are so many exercises and the number of approaches in them. The weight used is minimal. The required weight should be selected through experiments until the moment of failure, and the previous approaches were carried out by themselves. The emphasis is on intensity, and pauses are made for no more than 60 seconds.

Day Three: Triceps and Biceps

A feature of men's physique is that both biceps and triceps are trained on the same day. This is due to the fact that the shoulder girdle, as well as the back and chest, are more important than muscle groups. And so that the image of the beachman looks as spectacular as possible, they pay special attention to the hands.

Hand training consists of the following exercises, which are basic:

  1. Narrow grip bench press 4 sets of 8-10 times
  2. French bench press 4 sets of 12-15 times
  3. Lifting the bar for biceps 4 sets of 8-10 times
  4. Sitting dumbbell flexion 4 sets of 12-15 times

Day Four: Shoulders and Feet

Mens physicist is a category of bodybuilding in which the legs are not given increased attention. The hips during the performance are covered with long shorts. The most emphasis is on the legs. There are many exercises and repetitions for this part. The last day of training is aimed at working out bundles of deltas, but they use only small weights, and also pay attention to the calf muscles.

The program consists of the following exercises:

  • Bench press 4 sets of 10 times
  • Swing dumbbells to the sides 5 sets 12-15 times
  • Mahi dumbbells in front of you 5 sets of 12-15 times
  • Swing dumbbell swings (back delta) 5 sets 12-15 times
  • Squats with a barbell 4 sets of 8-10 times
  • Exercises on the shin (lifting on the socks with extra weight) 5 sets of 20-25 times

Machs perform with dumbbells. The last exercise that works out the shin is done to failure. They take a little more weight than the one that is usually used. It should allow you to talk calmly during this exercise.

There is no secret regarding an ideal and well-planned workout. Based on the average training presented above, you can understand the principle of compiling a program, and then, through trial, error, experiment, choose a variation of exercises that will allow you to feel burning in the muscles. This feeling will be evidence that they are working and contracting, that is, the goal of the training is fully achieved.


You should not focus solely on the training program. Restoration with nutrition deserves attention. If you do not follow the regime, then the progress will be small or generally almost zero.