Male Model Workout: My Weekly Fitness Regimen

Male Model Workout: My Weekly Fitness Regimen

Some of the most popular questions I get asked on social media are about male model workout, diet and fitness regimen. Here is my answer, and I hope, it will help you to get into the shape you will be proud of. But first, some Frequently Asked Questions.

How long have you worked out to get a body like this?

Actually, not that long. In Ukraine, where I grew up, body building was not common. Prior to lifting weights, I’ve spent about 10 years of daily hip-hop dance practice, gymnastics and yoga. Up until my first shirtless casting in Los Angeles had standing next to very athletic LA models, and I realized body building had to become my best friend. I bought my first gym membership the very next day.

Since January 2015, I’ve been hitting gym almost every day. My friend, LA Models buddy and certified trainer Adam Nicklas helped me build a fantastic program. You should follow his Instagram and thank him because I can share it with you: https://www.instagram.com/adam_nicklas/

How often do you workout?

I work out for 60 minutes 4 times a week, usually in the morning or in the early afternoon. Another 2 days a week I do different activities like hiking, yoga, spin or dance class. One day a week I give my body a rest.

Do you take any supplements?

Yes. I use a pre-workout drink to prepare my body for intensive exercise and a protein shake mixed with almond or coconut milk afterwards. I drink a second protein shake at night before going to bed. I make sure I eat enough protein (1g of protein for every 1kg/2lbs of my body weight) divided into 6 meals throughout the day.

What is the male model workout?

Every week, I repeat 4 consecutive workouts focusing on (1) chest & triceps, (2) back & biceps, (3) legs & shoulders, and (4) full body respectively. Below is the program I started with my first year. Gradually, I’ve been increasing the weights and modifying it depending on my goals and body needs, but the core program stays the same.

Day 1: Chest & Triceps Workout

Warm Up & First Ab Exercise

Flat Bench Press – 45 lbs x 20 reps, 65 lbs x 15, 85 lbs x 10, 95 lbs x 8
Push Up – 10, 10, 10, 10

Chest Fly Machine – 80 lbs x 15 reps, 100 lbs x 12, 110 lbs x 12, 120 lbs x Max
Dip Machine – 120 lbs x 15 reps, 100 lbs x 12, 100 lbs x 12, 100 lbs x 12

Rope Press Down 45 lbs x 15 reps, 45 lbs x 12, 45 lbs x 12, 45 lbs x 12
Incline Dumbbell Press – 20 lbs x 15 reps, 25 lbs x 12, 30 lbs x 6
Dip on Bench – 15 reps, 15, 15

Second Ab Exercise & Stretching

Day 2 – Back & Biceps Workout

Warm Up & First Ab Exercise

PullUp – 10 reps, 8, 5, 5
Burpee – 10 reps, 10, 10
Cable Curl Straight Bar – 30 lbs x 20 reps, 35 lbs x 15, 35 lbs x 15, 35 lbs x 15

Back Extension – 15, 15, 15, 15
Bicep Curl – 35 lbs x 15 reps, 35 lbs x 15, 35 lbs x 15

1 Arm Cable Row – 35 lbs x 15 reps, 35 lbs x 15, 35 lbs x 15, 45 lbs x Max
Wall Bicep Curl – 10 lbs x 20 reps, 15 lbs x 15, 15 lbs x 15, 15 lbs x 15

2 Hand Row – 40 lbs x 20 reps, 50 lbs x 15, 50 lbs x Max
Hammer Curls – 10 lbs x 20 reps, 10 lbs x 20, 10 lbs x Max

Second Ab Exercise & Stretching

Day 3: Shoulders & Legs Workout

Warm Up & First Ab Exercise

Seated Shoulder Press – 25 lbs x 15 reps, 35 lbs x 15, 45 lbs x 12, 45 lbs x 12
Body Squat – 15, 15, 15

Side Raise – 15 lbs x 15 reps, 20 lbs x 12, 15 lbs x 15, 15 lbs x 15
Split Lunge – 12, 20 lbs x 10, 20 lbs x 10, 20 lbs x 10

Leg Press – 90 lbs x 15 reps, 180 lbs x 15, 270 lbs x 10, 320 lbs x 8
Cable Side Raise – 10 lbs x 15 reps, 20 lbs x 12, 25 lbs x 10

Green Box Step Up – 40 lbs x 10 reps, 40 lbs x 10, 40 lbs x 10
Front Raise – 20 lbs x 10 reps, 20 lbs x 10, 20 lbs x 10

Second Ab Exercise & Stretching

Day 4 – Total Body Workout

Warm Up & First Ab Exercise

Walk Outs with Push Ups – 10
PullUps – 8, 5, 5, 5

Cable Bar Curl – 40 lbs x 20 reps, 50 lbs x 15, 60 lbs x 12, 70 lbs x 10
Rope Press Down – 30 lbs x 20 reps, 40 lbs x 15, 50 lbs x 12, 60 lbs x 10
Squat, Hands behind Hand – 20 reps, 20, 12, 10

Kettle Bell Swings – 30 lbs x 20 reps, 30 lbs x 20
Lateral Raise – 10 lbs x 5 reps, 10 lbs x 5, 10 lbs x 5, 10 lbs x 5

Close Grip PullDown – 70 lbs x 15 reps, 90 lbs x 15, 120 lbs x 10
Dip Machine – 100 lbs x 10 reps, Dip with no help 5, 5

Second Ab Exercise & Stretching

6-pack Bonus: How to get defined abs

Unlike other parts of your body, abs need attention every workout. First of all, you should start with your diet. No fast-food, fried food or processed carbs to help eliminate the layer of fat that covers the 6-pack you are working so hard for. Second, the workout routine. Each time, I do 2 of my favorite exercises below, and I rotate them to achieve a stable result.

  1. Jackknife Sit-Up – 10x 10, 10x 10, 10x 10
  2. Air Bike – 25, 25, 25
  3. Feet up, Knee Bent, Crunch – 25, 25, 25
  4. Oblique Crunch – 15 for each side; repeat 3 times
  5. Decline Crunches – 25, 25, 25
  6. Plank to Push Up – 20, 20, 20.
  7. Plank – 60 seconds straight, 60 sec each side; repeat 3 times.
  8. Leg Lifts – 20, 20, 20
  9. Scissor Kicks – 25, 25, 25
  10. Abdominal Twists – 25, 25, 25

Adjust the difficulty level by adding 5-10 reps, an additional set or weights. I only stop when I can’t handle the pain anymore.

Tip: 1-2 times a week I sweat it out in a sauna or steam room to keep my body lean and defined.

If you have any questions, reach out to me on Facebook Messenger or leave a comment below. Good luck!

I'm a male model born in Ukraine and now live in Los Angeles, CA. I have been writing since the age of 17 and also running my private company Superpop Lab since 2010. More about me here.