Sample mens physique plan

Day 1: Chest and Triceps

1. Barbell Bench Press (4 sets of 8-10 reps)

2. Incline Dumbbell Press (3 sets of 10-12 reps)

3. Cable Flyes (3 sets of 12-15 reps)

4. Skull Crushers (3 sets of 10-12 reps)

5. Tricep Pushdowns (3 sets of 12-15 reps)

6. Overhead Tricep Extensions (3 sets of 10-12 reps)

Day 2: Back and Biceps

1. Deadlifts (4 sets of 8-10 reps)

2. Lat Pulldowns (3 sets of 10-12 reps)

3. Seated Cable Rows (3 sets of 12-15 reps)

4. Bicep Curls (3 sets of 10-12 reps)

5. Hammer Curls (3 sets of 12-15 reps)

6. Preacher Curls (3 sets of 10-12 reps)

Day 3: Rest

Day 4: Shoulders and Abs

1. Military Press (4 sets of 8-10 reps)

2. Dumbbell Lateral Raises (3 sets of 12-15 reps)

3. Bent Over Rear Delt Flyes (3 sets of 12-15 reps)

4. Cable Crunches (3 sets of 15-20 reps)

5. Hanging Leg Raises (3 sets of 15-20 reps)

Day 5: Legs

1. Barbell Squats (4 sets of 8-10 reps)

2. Leg Press (3 sets of 12-15 reps)

3. Leg Extensions (3 sets of 12-15 reps)

4. Romanian Deadlifts (3 sets of 10-12 reps)

5. Leg Curls (3 sets of 10-12 reps)

6. Standing Calf Raises (3 sets of 15-20 reps)

Day 6: Rest

Day 7: Arms and Abs

1. Cable Rope Hammer Curls (3 sets of 12-15 reps)

2. Skull Crushers (3 sets of 10-12 reps)

3. Cable Crunches (3 sets of 15-20 reps)

4. Standing Barbell Curls (3 sets of 8-10 reps)

5. Cable Tricep Pushdowns (3 sets of 12-15 reps)

6. Weighted Russian Twists (3 sets of 15-20 reps)

Note: Make sure to warm up before each workout with 5-10 minutes of light cardio and stretching. Also, progressively increase the weight and intensity of your workouts over time to continue seeing results. Finally, proper nutrition, rest, and recovery are just as important as training, so make sure to prioritize those as well.