Ultimate 6 Day Gym Workout Schedule

A person doing inclined bench press at gym

6 Day Gym Workout | Tips to Follow | Benefits | Need For Workout Plan | Importance of rest days | Diet and Nutrition

Are you looking for a workout schedule to help you get stronger and fit? Check out this 6-day gym workout schedule that is perfect for all fitness lovers.

Working out can be exhausting sometimes. But in the 21st century, where the world is obsessed with perfection, you need to be composed and boost your endurance. Physical body workouts are essential to keep your mind and body healthy. To start with, check out our 6 day gym workout schedule to improve your muscle mass and fitness. 

What is a 6 day gym workout schedule?

A 6-day gym workout schedule is a fitness program that helps you work out 6 days a week. This workout schedule aims to help you improve your muscle mass and strength. This intense training program focuses on each muscle group twice a week. 

This 6-day gym workout schedule helps you understand what exercises you can do on which days of the week and how many sets and reps to do. Following this split workout routine can help you target all major muscle groups without repeating the same workout daily.

Whether you want to gain weight or target specific muscle groups, these exercises will fit your gym routine. 

Day 1 – Chest and Triceps

Warmup: 5 minutes of regular stretches and 10-20 pushups.

ExerciseSets x RepsRest between sets
Barbell Bench Press3×123 min
Incline Barbell Press4×123 min
Parallel Cable Fly4×121-2 min
Pec Deck3×121-2 min
Skull Crusher4×122-3 min
Tricep Press Down4×121-2 min
Rope Extension3×121-2 min
Parallel Bar Dips 3×122-3 min

Day 2 – Back and Biceps 

Warmup: 5 minutes of stretches along with 10x arm circles forward/backward.

ExerciseSets x RepsRest between sets
Pull Ups3×122 min
Deadlifts3×122-3 min
Bent Over Barbell Row3×121 min
Face Pulls3×152 min
Chin Ups3×151 min
Concentration Curls4×151 min
Hammer Curls3×122-3 min

Day 3 – Legs and Shoulder

Warmup: 10x leg swings forward/backward + sideways and 10x shoulder shrugs

ExerciseSets x RepsRest between sets
Barbell Squats3×123 min
Dumbbell Lunges3×121-2 min
Stiff Leg Deadlift3×121-2 min
Leg Extension3×121 min
Dumbbell Lateral Raises 3×122-3 min
Pike Push Ups3×121 min
Arnold Press3×121 min
Dumbbell Shrugs3×122-3 min
Upright Rows4×122-3 min

Day 4 – Rest

Rest days are as important as working out days. After 3 days of intense workouts, consider day 4 as a rest day.  It is important to let your body relieve muscle soreness and repair the damaged muscles. 

Day 5 – Chest and Triceps

Warmup: 5 minutes of regular stretches and 10-20 pushups.

ExerciseSets x RepsRest between sets
Decline Dumbbell Press4×123 min
Flat Flys3×121 min
Dumbbell Squeeze Press3×121 min
Cable Crossovers3×121 min
Hip Thrusts4×202 min
Dumbbell Kickbacks 3×122 min
Dumbbell Extension3×122 min
Reverse Grip Pushdown3×121 min

Day 6 – Back and Biceps 

Warmup: 5 minutes of stretches along with 10x arm circles forward/backward.

ExerciseSets x RepsRest between sets
Wide Grip Pulldowns4×121 min
Good Mornings3×122 min
One Arm Dumbbell Row3×121-2 min
Hyper Extensions3×121 min
T Bar Row3×121 min 
Dumbbell Curls3×122-3 min
Reverse Curls4×122 min

Day 7 – Legs and Shoulder

Warmup: 10x leg swings forward/backward + sideways and 10x shoulder shrugs

ExerciseSets x RepsRest between sets
Romanian Deadlift3×122-3 min
Standing Calf Raises3×151 min
Straight Leg Deadlift3×121 min
Leg Curl4×123 min
Box Squats4×122 min
Dumbbell Shoulder Press4×123 min
Shoulder Barbell Press3×123 min
Cable Lateral Raise3×121 min 

Downloadable 6 day gym workout schedule PDF

Click on the link below to download a printable PDF version of the 6 day gym workout schedule that we have provided above. Print this document out and plan your week’s workout schedule at gym.

Tips to follow on a 6 day gym workout schedule

People often make many mistakes when working out and end up having cramps. But, if you exercise correctly, you will feel no discomfort in your body. So here are some tips to follow in this 6-day gym workout schedule.

Chest and Triceps Exercises

  • Always use controlled movement to get the correct technique. 
  • Only use as much weight as you can handle.
  • Focus on including supersets to add training volume to your chest-day workout in less time.
  • Do not use too much weight while doing triceps exercise.

Back and Biceps Exercises

  • Use a full range of motion to get the most out of your back workout.
  • Keep your lower back pressed into the bench throughout the entire set.
  • Do not arch your back while doing biceps exercises.
  • Use a weight belt to support your back while doing deadlifts.

Legs and Shoulder Exercises

  • Use a full range of motion to get the most out of your leg workout.
  • Keep your knees behind your toes while doing squats and lunges.
  • Do not use too much weight while doing lateral raises.

Benefits of 6 day gym workout routine

There are many benefits of following a 6-day gym workout split. This weekly training volume is good for body weight management and muscle building. Let us check out the benefits of training muscle groups individually.

Chest and Triceps

  • Stimulates the growth of your triceps
  • Improves upper body strength
  • Helps in muscle gains

Back and Biceps

Legs and Shoulder

  • Stimulates the growth of your leg muscles
  • Builds strong and defined shoulders
  • Reduces the risk of injuries

Why do you need a 6 day workout plan?

This workout schedule allows you to work out 6 days a week, which helps you see results quickly. A 6-day workout split is a perfect way to ensure you work out each muscle group without overdoing it for any particular area. This will help create a well-balanced exercise routine and keep your entire body feeling healthy, energetic and strong.

This workout plan will help you to

  • Stay disciplined and motivated
  • Build muscle strength
  • Boost your metabolism
  • Help in weight training,
  • Increase muscular endurance of each muscle group

The importance of rest days 

You might wonder why a rest day is crucial in this 6-day workout plan [1]American Council On Exercise: 8 Reasons to Take a Rest Day. When you are performing isolation exercises and core exercises, you need to give time to your body to recover properly between workouts. This recovery period helps your muscles repair and rebuild themselves more robust than before. You may risk injuring yourself if you do not provide recovery time to your muscles.

Overtraining occurs when you train a muscle too frequently without allowing it adequate time to recover. This can lead to decreased performance, increased risk of injury, and mental burnout.

Most people need at least 48 hours of recovery between workouts involving the same muscle group. For example, if you work out your chest on Monday, you should not train that muscle group again until at least Wednesday. 

However, everyone is different, and people may need more or less time to recover depending on their fitness level, age, training experience, and other factors.

Listen to your body and give yourself enough time to recover between workouts. If you feel tired, sore, or run down, take an extra rest day.

The role of diet and nutrition

While working out 6 days a week is good for you, it is not enough. You need to eat healthy foods alongside your regular exercise to stay fit and healthy. A 6-day workout plan combined with a healthy diet [2]National Institute on Aging: Diet and Exercise: Choices Today for a Healthier Tomorrow will help you achieve your fitness goals quickly.

You must fuel your body with the proper nutrients to help your muscles recover and grow. Eating a healthy diet will also aid weight management and muscle growth. 

Muscle protein synthesis [3]National Library of Medicine: Muscle protein synthesis in response to nutrition and exercise causes muscles to grow more substantially after a workout.  To build muscle, you need to eat foods that promote MPS. Foods that are high in protein and have a good amino acid profile are the best for MPS. Amino acids are the building blocks of protein. Some foods promoting MPS are lean meats, poultry, fish, eggs, dairy products, and legumes.

Here are some tips for eating healthy foods when you follow a gym workout: 

Eat plenty of fruits and vegetables: Fruits and vegetables are packed with nutrients and antioxidants essential for good health.

Choose lean protein sources: Lean proteins such as chicken, fish, and tofu are rich in nutrients and help promote muscle growth.

Limit processed foods: Processed foods are high in calories and low in nutrients. They can also lead to weight gain.

Choose healthy fats: Healthy fats such as olive oil, nuts, and avocados are good for your heart and help promote muscle growth.

Drink plenty of water:  Water is essential for good health. It helps to flush out toxins from your body and keeps your major muscle groups hydrated. Also, drinking water during workout routines will help if you are keen on weight loss.

Conclusion

You must work out for at least 30 minutes a day to see good results. However, you should aim to work out for 45-60 minutes daily to improve your results. 

If you are looking for weight training, weight loss, or weight gain, consult a certified personal trainer before you start your gym workout sessions to ensure your workout’s safety and effectiveness.

References

References
1 American Council On Exercise: 8 Reasons to Take a Rest Day
2 National Institute on Aging: Diet and Exercise: Choices Today for a Healthier Tomorrow
3 National Library of Medicine: Muscle protein synthesis in response to nutrition and exercise

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