How To Get A Male Model Body In 3 Easy Steps

In today’s world, everybody wants to look good. Needless to say, looks are not everything, but taking care of your looks is essential too. Looking good doesn’t always mean wearing fashionable clothes, or buying expensive brands, it all depends on your attitude, and how you carry and maintain your body. A well-shaped physique always adds to your appearance, as it can enhance your look and personality. So the question is, how to get a male model body?


When we say male model, people have the misconception that you have to bulk up muscle, but the models are fit and have a lean but good built! Most workout routines and diet plans that you find online are meant for professional bodybuilders.

In order to get an aesthetically appealing body like male models, you need to switch to a totally different routine. Here we are going to share a workout routine that will help you get a well-sculpted body. So be patient, and keep reading.

1. Lift Weight And Build Muscles :


Have you ever noticed a fashion model’s body closely? If you have, then we assume that you have noticed the ‘V’ shape, good deltoids, chiseled chest, wide lats, and well-defined abs. If you want to get a male model body these are the muscles that you have to work on by lifting weights. 

Q. How Often Should I Workout?

Every trainer has a different answer and ways to go about it. And give your body time to transform, it needs some time to recover! Depending on the intensity of workout it takes up to three days for each muscle group. This is why we recommend to workout every other day splitting your muscle groups. However, you can do as many days as you want, but make sure you give enough time to your muscles to recover.

Q. What Exercises Should I Do?

When you are working out 3 days a week, you need to train multiple body parts(at least two), on the same day. This will help you understand how to get a male model body. Compound Exercises are very important when you are building muscles. So you need to focus more on compound exercises rather than isolated exercises. Here is how you can club your different body parts and train them.

Day 1: Chest & Shoulder

  • Pushups
  • Dumbbell bench press.
  • Flat, Incline and decline barbell bench press.
  • Machine flyes.
  • High Cable crossover.

  • Dumbbell shoulder press.
  • Standing front barbell raise.
  • Side lateral raise.
  • Seated bent over rear delt raise.
  • Upright barbell row.
  • Dumbbell shrug.

*Note: 4 sets of each exercise with a target of 8-12 repetition.

Day 2: Back & Legs 

  • Wide grip Pull ups.
  • Bent over barbell row.
  • Standing T-bar row.
  • Close grip pulldown.
  • Seated cable row.
  • Deadlift.

  • Leg Extensions.
  • Leg press.
  • Barbell Squats.
  • Standing calf raises.

*Note: 4 sets of each exercise with a target of 8-12 repetition.

Day 3: Arms & Abs

  • Dumbbell bicep curl.
  • Regular grip barbell curl.
  • Incline inner biceps curl.
  • Hammer curl.

  • Close grip barbell bench press.
  • Skull crusher.
  • Tricep pushdown- rope attachment.
  • Triceps dumbbell kickback.
  • Standing one arm dumbbell tricep extension.

  • Sit up.
  • Leg raise.
  • Jackknife sit up.
  • Toe-toucher.
  • Crunch.

*Note: 4 sets of each exercise with a target of 8-12 repetition.

2. Do Cardios :


Cardio workout is just as important as lifting weights. You need to do cardio to help yourself stay lean and show off the muscle gains that you get from hitting the weights. There are different types of cardio exercises available on how to get a male model body. You got to choose the suitable one or combination of exercises for yourself.

  • Running(moderate speed).
  • Elliptical.
  • Jumping rope.
  • Stair climb.
  • Kettlebells.
  • Cycling.
  • Swimming.
  • Rowing.
  • High-intensity interval training.
  • Sprinting.

Q. How much should I do cardio?

Too much cardio can be harmful when you are building muscle. So you need to make a plan for your cardio routine in order to make a balance between gaining muscles and losing fat. Start every workout in a day with a 10-15 minute run on the treadmill to get your heart rate up. This will help you feel more motivated and pumped during your sets! In addition to that add a minimum of 30 minutes of a regenerative run at least once a week on your rest day.

Running is obviously just one option, you can do it anywhere you want when it comes to cardio! But swimming, biking, and other sports will give you similar results! So do whatever you are comfortable with.

3. Have A Proper Diet And Rest :


According to nutritionists, apart from just exercise, diet is more important than lifting weights. You must have heard this, “muscles are torn in the gym, fed in the kitchen and built-in bed”. Here we are going to set up a diet for a 165-180 lb(75-80 kg) male at a slight calorie deficit. This will help someone who is overweight to lose body-fat and maintain all his muscle mass. If you are skinnier slightly increase portions making sure you are taking in enough calories to build more muscle.

Meal 1 :

  • Egg whites – 5
  • Whole egg – 1
  • Oatmeal – 1 and ¼ cups
  • Blueberries or similar kind – ¼ cup

Meal 2 :

  • Meal replacement shake
  • Protein powder – 2 scoops

Meal 3 :

  • Brown rice – 1 and ¼ cups
  • Vegetables
  • Chicken – 5 ounce

Meal 4 :

  • Protein powder – 2 scoops
  • Bananas or almonds(if you are not working out)

Meal 5 :

  • Avocado – 1 ounce
  • Olive – 1 ounce
  • Vegetables
  • Chicken or steak – 5 ounce

However, this routine can be different from person to person and even differs for different locations. Because every cuisine serves different food. So make your own customized diet depend upon your cuisine or consult with a nutritionist. As long as you eat natural and high in fiber and Protein you don’t have to be concerned about calories. So if you ask me – how to get a male model body, All you need to do is listen to your body, follow and stay in great shape! And lastly, try to give yourself a day to cheat on your diet. 

Q. How To Stay Fit When You’re Travelling?

Not just us, being a model demands a lot of travel for work. So they don’t always have the time or access to use the gym facilities. But you can always train your body at home, without any equipment or weights. Calisthenics improves your balance and control over your body, which can improve their performance in fashion shows or photo-shoots. This can inspire us to work out even if we don’t have access to a gym.

Conclusion :

Unlike bodybuilders, if you’re wondering how to get a male model body, it is much more complicated. Since it’s not just about bulking the muscle, but it’s also watching your diet carefully. Most international male models have a slender body with lean muscle as it is more appealing on the runway and to display the clothing. If you constantly check your diet and monitor your fitness at least thrice a week, then you will stay fit and in form, just like a male model.

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