12-Week Male Model Workout & Diet Plan

A growing number of people are joining gyms and switching to balanced diets. Although bodybuilders call the iron jungle home, only a minority want to become professional bodybuilders. Meaning only a handful of people in a gym want to build a cobra back, sleeve-ripping guns, and monster quads. The rest want to improve their aesthetics and look like cover models for their Instagram photos. 

What is a Male Model Body?

Close your eyes and think of a male model. You are probably fancying a chiseled guy with clean lines, muscle separation, size, and definition — but not too much — walking down a beach in his undies.

Not only do male models look like Greek gods, but they also make clothes, shoes, and accessories look great. While they might look effortless on billboards, building a physique that can get Zeus’s nod takes a lot of hard work and dedication. 

A male model workout and diet plan is undoubtedly more convenient than a pro bodybuilder’s regimen. A bodybuilding program requires you to cram 3,000-4,000 calories and pump iron like it is the end of the world. Plus, cycling off-season bulking and contest shredding can put your body under undue stress. 

A model transformation program saves you from most of this mess. Although it is called a male model workout and diet plan, it is suitable for hobbyists and folks who want to stay in shape throughout the year. The balanced program can also help improve your longevity and boost your joint, ligament, tendon, and muscle health. 

With that said, if building a male model-like body was so easy, everyone would walk around with washboard abs and chiseled pecs. Building a male model body has its challenges. 

Read also: Top 20 Male Fitness Models List For 2023

Challenges of a Male Model Workout & Diet Plan

Here are a few hardships you might endure during a male model transformation program:

Too Meticulous

Never believe someone who tells you a model workout and nutrition program will be fun. You’ll need to track each calorie and step.

Weigh your food and log your workouts in a journal to fine-tune your results. It might sound like a lot, but it will help you get the best bang for your buck. Plus, most modeling assignments need models to follow specific guidelines. Ensure you are on top of them. 

Maintaining a Low Body Fat Percentage

The modeling industry is cut-throat. Brands want their models to look crisp, which requires them to maintain a low body fat percentage. Expect to be in the 10-12 percent body fat range if you want to be a professional model. 

Staying at such low body fat can lower your energy levels. Additionally, going below the 10 percent body fat mark can curtail your immunity. Managing your body fat is like tightrope walking.

Can Interfere With Your Lifestyle

The model transformation requires you to monitor everything you do. Many feel that following such a stringent diet program hampers their social life as they cannot eat or drink at night outs. You should limit (or cut out) certain high-carb and sugar foods during your weight loss journey, such as cake, candy, sweetened beverages, and alcohol. 

Clear your cupboard of junk food to ensure success with the model diet plan. It reduces the odds of binging on high-carb, high-fat foods and increases your chances of success. Tip: Water is your best friend when cravings and hunger pangs come knocking. 

Tips For Building a Male Model Body

Here are a few training and diet tips to make your transformation journey easier:

Training Tips For Building a Male Model Workout

Choose an Exercise Plan

While you can pick any training program, you should modify it to fit your needs. If you have thin arms, following a program that doesn’t have dedicated arms workouts isn’t going to do you any good. Get a professional to design a personalized training and diet program. 

You’ll train all your major muscle groups on the male model workout plan to ensure overall development. You never know what pose a photographer asks you to strike. Don’t get caught with your pants down.

Do Not Skip Cardio

Although not compulsory, adding cardio to your training regimen can quicken your weight loss progress. Cardio also improves heart health, lowers blood pressure, helps regulate blood sugar, and strengthens the immune system. [1][2]

You should do a 30-45 minute LISS (low-intensity steady state) workout and a 10-15 minute HIIT (high-intensity interval training) workout for optimal results. Reduce your cardio activity after you enter the maintenance phase.

Focus on Your Mobility

Modeling assignments can throw curveballs; you want to avoid looking like a meat blob in front of the camera. Spend 10-15 minutes stretching three times a week to ensure optimal mobility and flexibility. Perform dynamic stretching before workouts and static stretches after your workout.  

Better mobility carryovers to your strength training workouts and can boost your range of motion. Improving your mobility can also lower the risk of injury during physically intensive tasks. [3]

Recovery

Many underestimate the role of recovery in a transformation program. You break down muscle tissue in the gym, and they grow back bigger and stronger while you sleep. Ensure you get 7-8 hours of sleep every night. 

Diet Tips For Building a Male Model Workout

Get a Personalized Diet Program

While you could pick a vanilla training program and run with it, this trick never works for the diet. You must follow a diet program that fits your lifestyle and weight loss goals. Determine your average daily calories and deduct 500 calories to enter a caloric deficit. On the flip side, you must add calories to add muscle mass to your frame.

Divide your calories into an appropriate macronutrient ratio to achieve your goal physique. Stay hydrated by drinking at least a gallon of water daily. 

Check Out: Find Your Total Daily Energy Expenditure

Plans Your Meals

You should always plan your meals to ensure you avoid binging on junk food. Prepare your meals on the weekend if you have a busy schedule. You could eat between 3-6 meals, depending on your preferences. 

Track Your Calories

Use calorie trackers to ensure you are meeting your daily macro goals. MyFitnessPal is a popular calorie tracker to keep yourself accountable. Also, get in the habit of reading food labels before buying food. It will make you more mindful of your eating habits. 

No Cheat Meals

Since the male model transformation program is a relatively short schedule, you cannot relish your favorite cheat meals. Even after completing the program, reintroduce cheat meals into your routine slowly. Going overboard can result in weight gain. 

Related: 7 Ways to Stop Cheat Meals Ruining Your Diet

12-Week Male Model Bodybuilding and Calisthenics Workout Plan

Whether you prefer bodyweight workouts or want to pump iron in the gym, we have you covered. Given below are calisthenics and bodybuilding workouts to achieve your goal physique. 

Male Model Bodybuilding Workout

You’ll be lifting weights four days a week in this training program. The fifth day will be dedicated to core training, while the remaining two days are for active recovery. 

Monday: Back and Biceps

• Standing Dumbbell Bicep Curl: 4 x 15, 12, 10, 8
• Cable Lat Pull-Down: 4 x 15, 12, 10, 8
• Spider Curl: 3 x 12 
• Cable Seated Row: 4 x 15, 12, 10, 8
• One-Arm Dumbbell Row: 3 x 12
• One-Arm Concentration Curl: 3 x 10 

Tuesday: Lower Body

• Deadlift: 4 x 15, 12, 10, 8 
• Barbell Squat: 4 x 15, 12, 10, 8 
• Leg Curl: 3 x12 
• Leg Press: 3 x 12 
• Dumbbell Lunge: 3 x 12 
• Seated Calf Raise: 3 x 20

Wednesday: Rest (Active Recovery)

Thursday: Chest and Triceps

• Decline Barbell Bench Press: 4 x 15, 12, 10, 8 
• Barbell Bench Press: 4 x 15, 12, 10, 8 
• Incline Barbell Bench Press: 3 x 12
• Triceps Dips: 3 x 12 
• Cable Pec Fly: 3 x 12 
• Triceps Cable Extension with Rope: 3 x 12 

Friday: Abs and Core

• Russian Twist with Plate or Ball: 3 x 12
• Hanging Leg Raise: 3 x 12
• Back Extension: 3 x 12 
• Ab Crunch with Stability Ball: 3 x 12 
• Oblique Dumbbell Side Bend: 3 x 12 

Saturday: Shoulders

• Rear Delt Raise: 3 x 12 
• Military Press: 4 x 15, 12, 10, 8 
• Dumbbell Lateral Raise: 3 x 12 
• Barbell Shrug: 3 x 12 
• Single-Arm Shoulder Press: 3 x 12 

Sunday: Rest (Active Recovery)

Male Model Calisthenics Workout

Here is a four-day training routine to build a sculpted physique. Use the other three days for recovery.

Monday (Complete 3 rounds)

• Pull-Up: 10
• Chin-Up: 10
• Dips: 20
• Jump Squat: 25
• Push-Up: 20
• Crunch: 50
• Burpee: 10
• Jump Rope: 30 seconds

Note: Rest for 30 seconds between exercises and three minutes between rounds.

Tuesday: Rest

Wednesday (Complete 2 Rounds)

• Muscle-Up: 5
• Push-Up: 50
• Jump Squat: 25
• Burpee: 15
• Pull-Up: 15
• Leg Flutter: 60 seconds

Note: Rest for two minutes between exercises and ten minutes between rounds. 

Thursday (Complete 3 rounds)

• Handstand: 30 seconds
• Jump Squat: 30 seconds
• Push-Up: 30 seconds
• Dips: 30 seconds
• Lateral Squat Walk: 30 seconds
• Crunch: 30 seconds
• Jump Lunge: 30 seconds
• Knee To Chest: 30 seconds
• Pull-Up: 30 seconds

Note: Rest for five minutes between rounds. No rest is allowed between exercises. 

Friday: Rest

Saturday (Complete 3 rounds)

• Pull-Up: 10
• Chin-Up: 10
• Dips: 20
• Jump Squat: 25
• Push-Up: 20
• Crunch: 50
• Burpee: 10
• Jump Rope: 30 seconds

Note: Rest for 30 seconds between exercises and no rest between rounds. 

Sunday: Rest

Male Model Diet Plan

Below are two meal plans you can follow to achieve a male model physique. You could alternate between the two meal programs daily or weekly. 

Diet Program #1

Meal 1

1. Chicken sausage
2. Egg whites
3. A bowl of oats
4. Unsweetened almond milk
5. Banana 
6. Protein powder

Meal 2 (Post-Workout)

1. Protein shake
2. Protein bar

Meal 3

1. Meat Balls
2. Pasta

Meal 4

1. Chicken breast 
2. Rice
3. Salad and salsa

Diet Program #2

Meal 1

1. Oatmeal
2. Walnuts
3. Whole grain toast
4. Fruit
5. Protein shake

Meal 2

1. Fish
2. Rice
3. Eggs

Meal 3

1. Chicken breast
2. Green salad
3. Sweet potato
4. Nuts

Meal 4

1. Steak
2. Green salad

Meal 5

1. Protein shake

Note: Adjust your calorie intake to meet your daily caloric goals.

Foods To Eat

Add these food items to your grocery list:

1. Chicken breast
2. Lean Ground beef
3. Cruciferous vegetables
4. Lean pork/Tenderloin
5. Top sirloin
6. Potatoes and other root vegetables
7. Leafy greens
8. Beans and legumes
9. Eggs
10. Nuts 

Foods To Avoid

Stay away from these to lose weight:

1. Sugary drinks
2. Processed meat
3. White bread
4. Sugary, refined cereals
5. Alcohol
6. Candy bars
7. Some fruit juices
8. Pastries, cookies, and cakes
9. Ice cream
10. French fries and potato chips

Supplements For Building a Male Model Body

Supplements can add convenience to your transformation program. You only need a handful of supps to see progress. Add these supps to streamline your transformation:

1. Fat Burner
2. Pre-Workout
3. BCAA
4. Whey Protein
5. Casein Protein
6. Multivitamins
7. Creatine (Optional)

Skip these supplements if you can meet your daily caloric goals through nutrient-rich whole foods. 

FAQs

Do models have to lift weights?

No. You could also build muscle mass using calisthenics training. However, you can only build so much muscle using bodyweight exercises. You will have to incorporate weights at hitting a plateau. 

Do all male models have to be muscular?

Most models pick a niche. For example, a model that works for automotive companies doesn’t have to be jacked. However, fitness models are expected to hold a decent amount of muscle mass. 

How much time do I need to build a model-like body?

It depends on your starting condition. You will need six weeks to get lean (10-12% body fat) if you are 10 to 15 pounds over your goal body weight. Stick to the male model workout and diet program for at least 12 weeks to get the most out of it. 

What are the ideal body measurements for a male model?

The average male model’s chest measurement is 39-40 inches, and the waist measurement is 29-32 inches. However, it can change depending on the requirements of a project.

Wrapping Up

Most wannabe models fail to realize their transformation goals as they set unrealistic goals. Consult a professional with a proven track record if you are a rookie. Setting attainable objectives and ticking them off every week can help you stay motivated. 

The training programs in this article are a good starting point for your transformation journey. Tweak the diet to fit your daily caloric goals. Give the programs at least 12 weeks to work their magic. Best of luck!

References

1. Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
2. Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K., and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228.
3. Yeung J, Cleves A, Griffiths H, Nokes L. Mobility, proprioception, strength and FMS as predictors of injury in professional footballers. BMJ Open Sport Exerc Med. 2016 Aug 15;2(1):e000134. doi: 10.1136/bmjsem-2016-000134. PMID: 27900187; PMCID: PMC5117080.