Workout Routine

Free

Masculinizing Workout (FTM Guide)

by skeletonne

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

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1 & 3

bench press

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

bench press

2×12

decline bench press

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

decline bench press

2×12

incline bench press

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

incline bench press

1×12

seated overhead press

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

seated overhead press

3×10

lateral raise

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

lateral raise

1×12

fly

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

fly

1×12

overhead triceps extensions

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

overhead triceps extensions

2×12

curl

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

curl

3×12

reverse curl

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

reverse curl

2×12

hammer curl

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

hammer curl

1×12

Days 2 & 4

deadlift

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

deadlift

2×10

barbell row

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

barbell row

2×10

shrug

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

shrug

1×12

squat

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

squat

3×10

lunge

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

lunge

2×12

plank

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

plank

2×30 s

ab wheel

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

ab wheel

2×12

russian twist

Set
Reps
Rest time
1
12
90 sec

russian twist

1×12