Workout Routine

Masculinizing Workout (FTM Guide)

by skeletonne

https://ftm-guide.com/best-body-building-workout-trans-men/

Workouts

Day 1 & 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

bench press

2 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

decline bench press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

incline bench press

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

lateral raise

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

fly

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

overhead triceps extensions

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

reverse curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

hammer curl

1 sets

Days 2 & 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

deadlift

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

barbell row

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

shrug

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

lunge

2 sets

plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec

plank

2 sets

ab wheel

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec

ab wheel

2 sets

russian twist

Set
Intensity
Weight
Reps
Rest time
1
12
90 sec

russian twist

1 sets