6 Day Gym Workout Schedule with PDF (PPL/Split/Cardio)

Whether you want to build muscles, lose weight, or achieve both simultaneously, you need an effective workout schedule.

A well-designed routine allows you to work out in an organized manner and helps you achieve your fitness goal.

However, people follow different workout plans depending on their fitness level, goals, and personal preferences. That’s why I’ve created multiple 6 day gym workout routines (with PDFs), from muscle gain to weight loss.

You can download the one you need based on your goal. You can also make any changes in the program and adjust it according to your want.

Who Can Follow the 6 Day Split Program?

These 6-day gym workout plans are primarily for intermediate and advanced lifters who want to put on muscles, increase strength, improve cardiovascular health, and speed up weight loss.

So, whether you are a male or female, you can download one of the routines depending on your fitness goal.

If you’re a beginner, you can complete the 6 days split into 2 weeks or save this 1 Hour Gym Workout weekly plan that I’ve created especially for beginners.

Summary and Description

You’ll see the following routines in this article:

• 6 Day Push/Pull/Legs Gym Workout Schedule
• 6 Day Bro-Split Gym Workout Plan
• 6-Day Full Body Gym Training Routine
• 6-Day Gym Workout Program for Weight Loss

Rest or Interval between sets

The rest between each set should be about 1 to 3 minutes. If you do HIIT exercises, the intervals should be around 20 to 60 seconds, depending on the exercise type and your fitness level.

When your workout goal is muscular hypertrophy, the short intervals of 30-60 seconds might be most effective when you combine the moderate-intensity sets, as studies suggested. ¹National Institute of Health Database – Rest interval between sets in strength training

Overall, the study demonstrated that you must utilize the benefits of short rest intervals for muscular gains.

Duration of one session

• 60-75 minutes for Bodybuilding
• 45-75 minutes for weight loss.

How Much Weight Should You Lift?

You can lift as much weight as you can for bodybuilding.

You can start your first set with normal weight, then increase the weight in the second and third sets.

When you do 4 sets, target the 4 reps in the last set with as much heavier weight as you can lift or push.

So, lifting weights entirely depends on your strength.

Goal

The primary goal of the first three workout plans is to gain strength and muscles, while the last one is for weight loss.

Warm-up

It’s best to perform some cardio exercises before lifting weights to increase your blood flow and get your muscles ready. For example, you can jog, do some aerobic workouts, or lift light weights for five minutes.

Recommended Supplements for Strength, Gain, and Weight Loss

What you consume plays an important role in building muscle or losing weight and this is a vast topic to write on. I can’t go deep because the workout plan is the main topic of this article.

All I can say is that whatever weight loss program you choose, you’ll have to stay in a calorie deficit. And for building muscle, you’ll have to feed your muscles enough amount of protein.

If you want to know the relationship between muscle building, protein, and supplements. You can check out several articles published on the National Institute of Health website. ²Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation, ³ Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits, ⁴ National Health Service (NHS): Bodybuilding and sports supplements: the facts

PPL 6 DAY GYM WORKOUT SCHEDULE

In this PPL 6 day gym workout schedule, you’ll train each muscle group twice a week.

For example, if you train your chest on Monday, you’ll again work out your chest on Thursday.

On the first day, you’ll train your chest, shoulder, and triceps; on the second day, you’ll work out your back, biceps, and posterior delt; and on the third day, you’ll bolster hamstrings, quadriceps, glutes, calves, and core.

You’ll exercise with light weights during the first three days to increase your lean mass. And you’ll lift heavier weights during the last three days to maximize your strength.

The suitable rep ranges for hypertrophy will be 10-15, and for strength, it will be 6-8.

When you work out with light weights, the rest period will be shorter (1-2 minutes), and when you lift heavy, you can take a rest of 2 to 5 minutes, depending on the type of exercise you do.

For hypertrophy, lift weight at around 40-60% of your 1RM, and for strength, lift at more than 50-90% of your 1RM.

So here’s the six-day PPL workout schedule:

• Day 1: Chest, Shoulder, Triceps (Part 1 – Hypertrophy)
• Day 2: Back, Biceps, Forearms
• Day 3: Legs and Core
• Day 4: Chest, Shoulder, Triceps (Part 2 – Strength)
• Day 5: Back, Biceps, Forearms
• Day 6: Legs and Core

Day 1: Chest, Shoulder, Triceps (Part 1)

Push Exercises	Muscles Build	Reps
Barbell Flat Bench Press	Chest	16, 12, 10
Incline Dumbell Press	Chest	12, 10, 10
Pec Deck Fly	Chest	15, 12 10
Dumbbell Front Raises	Shoulder	12, 10, 10
Dumbbell Lateral Raises	Shoulder	12, 10, 10
Triceps Rope Pushdown	Tricep	14, 12, 10

Day 2: Back, Biceps, Forearms (Part 1)

Pull Exercises	Muscles Build	Reps
Pull-up	Back	8 x 3
Wide Grip Lat Pulldown	Back	15, 12, 10
Bent-Over Row	Back	15, 12, 10
Seated Cable Row	Back	15, 12, 10
Face Pull	Upper Back	15, 12, 10
EZ Standing Bicep Curl	Biceps	15, 12, 10
Preacher Curl	Biceps	15, 12, 10

Day 3 – Legs and Core (Part 1)

Exercises	Muscles Worked	Reps
Dumbbell Lunges	Legs	12, 10, 10
Leg Press	Quad	15, 12, 10
Leg Extension	Quad	15, 12, 10
Lying DB Leg Curl	Hamstring	15, 12, 10
Calf Raises	Calves	16, 14, 12
High to Low Cable Chop	Core	10 x 2
Hanging Knee Raise	Core	10 x 3
Plank	Core	1-min

Day 4: Chest, Shoulder, Triceps (Part 2)

Push Exercises	Muscles Build	Reps
Flat Bench Press	Chest	8, 8, 6, 6
Incline Bench Press	Chest	8, 6, 6, 4
Military Press	Shoulder	10, 8, 6, 4
Leaning Cable Lateral Raise	Shoulder	10 x 3
Shoulder Shrug	Shoulder	10, 8, 6, 4
Single-arm Tricep Extension	Triceps	12, 10, 8

Day 5: Back, Biceps and Forearms (Part 2)

Pull Exercises	Muscles	Reps
Deadlift	Back	8, 6, 4
Lat Pulldown	Back	10, 8, 6
Seated Cable Rowing	Back	10, 8, 6
T Rowing	Back	10, 8, 6
Chin-ups	Biceps	10, 8, 6
EZ Bar Curl	Biceps	10, 8, 6
Hammer Curl	Biceps	10, 8, 6

Day 6 – Legs and Core (Part 2)

Leg and Core Exercises	Muscles Worked	Reps
Back Squat	Quads	5 x 5
DB Romanian Deadlift	Posterior Chain	10, 8, 6
Hip Thrust	Posterior Chain	10, 8, 6
Landmine Oblique Twist	Core	10 x 2
Hanging Knee Raise	Core	10 x 2
Cable Crunches	Core	10 x 2
Plank	Core	1-min

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6 DAY BRO-SPLIT GYM WORKOUT PROGRAM

In the bro split 6 day workout routine, you’ll train each muscle group once a week. For example, chest on day 1, back on day 2, and so on.

It is one of the most popular workout routines in the fitness community. I’ve seen plenty of guys doing bro split workouts across many gyms.

It is a simple and easy-to-follow workout and requires less time to complete one session compared to PPL.

The Bro-split may or may not work well for you. The result entirely depends on how your body responds to a certain workout schedule.

The bro split routine also helped me maintain and improve my strength. However, compared to PPL and full-body workout routines, it is less effective.

So, this routine is primarily for those who want a straightforward workout program and have less than an hour to dedicate to the training.

The Bro Split 6 Day Gym Workout Plan

• Day 1: Chest
• Day 2: Lats, Traps, and Lower Back
• Day 3: Quad, Calves, and Abs
• Day 4: Triceps, Biceps, and Wrist
• Day 5: Front, Medial, and Rear Delt (Shoulders)
• Day 6: Hamstring, Glutes, and Oblique

Day 1 – Chest

Exercises	Reps
Barbell Flat Bench Press	12, 10, 8, 6
DB Incline Bench Press	12, 10, 8, 6
Machin Fly	12 x 3
H2L Cable Fly	12 x 3
Dumbbell Pullover	10 x 3
Dips (Optional)	10 x 3

Day 2 – Back

Exercises	Reps
Pull-up	8-10 x 3
Front Lat Pulldown	15, 12, 10, 8
Seated Cable Row	15, 12, 10, 8
Barbell Bent Over	10-12 x 3
Unilateral DB Rowing	8-10 x 3
Face Pull	10-12 x 3
Bird Dog	10-sec/side x 3

Day 3 – Quad, Calves and Abs

Exercises	Reps
Barbell Back Squat	15, 12, 10, 8
Machine Leg Press	15, 12, 10
Leg Extension	15, 12, 10
Calf Raises	15 x 3
Hanging Knee Raise	10 x 2
Cable Woodchop	10 x 2
Cable Crunches	10 x 2
Ab Rollout	8 x 2
Plank	1-min

Day 4 – Triceps, Biceps, and Forearms

Exercises	Reps
Triangle Pushups	10 x 3
Skull Crusher	12, 10, 8
Overhead Triceps Extension	12, 10, 8
Rope Pushdown	12, 10, 8
Chinups	10 x 3
Incline DB Curl	12, 10, 8
Preacher Curl	12, 10, 8
Hammer Curl	12, 10, 8

Day 5 – Front, Medial, and Rear Delt (Shoulders)

Exercises	Reps
Barbell Front Overhead Press	15, 12, 10
Alternate DB Front Raises	10 x 2
Dumbbell Lateral Raise	12, 10, 8
Leaning away Cable Lateral Raise	12, 10, 8
Seated Rear Delt Raise	15, 12, 10
Shoulder Shrug	12, 10, 8

Day 6 – Hamstring, Glutes and Oblique

Exercises	Reps
Dumbbell RDL	8-10 x 3
Machine Leg Curl	15, 12, 10
Nordic Hamstring Curl	10 x 3
Hip Thrust	10 x 3
Decline Bench Crunch	10 x 3
Hollow Body Hold	15-sec x 2
Hanging Side Knee Raise	10 x 2
Dumbbell Side Plank	20-sec/side

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FULL BODY 6 DAY GYM WORKOUT PLAN

In this 6 day gym workout program, you’ll target almost every muscle each day.

The total body split is an effective way to bolster muscle and increase endurance.

I’ve also tried this split for three months and got some decent results in terms of muscular endurance and muscle tone.

This won’t give you immediate results but will help you develop your overall fitness over time.

Here’s the schedule:

• Monday – Workout
• Tuesday – Workout
• Wednesday – Workout
• Thursday – OFF
• Friday – Workout
• Saturday – Workout
• Sunday – Workout

As you train your entire body six days a week, working out 30-45 minutes a day will be enough.

Day 1

Exercises	Target Muscles	Reps
Barbell Back Squat	Legs	12 x 3
Lat Pulldown	Back	12 x 3
Flat Bench Press	Chest	12 x 3
Shoulder Overhead Press	Shoulder	12 x 3
Hanging Knee Raises	Core	10 x 3

Day 2

Pull Exercises	Muscles Worked	Reps
Bar Dips	Triceps, Chest	10 x 3
Incline Bench Press	Chest	12 x 3
Lateral Raises	Shoulder	12 x 3
One-arm DB Row	Back	10 x 3
Leg Curl	Hamstrings	12 x 3

Day 3

Exercises	Muscles Worked	Reps
Deadlift	Integrated Full Body	6-8 x 4
Seated Cable Row	Back	12 x 3
Pullover	Chest	12 x 3
Barbell Curl	Biceps	12 x 3
H2L Cable Chop	Core	12 x 3

Day 4

Exercises	Muscles Worked	Reps
Lunges	Lower Body	12, 10, 8
Leg Press	Lower Body	12, 10, 8
Narrow Bench Press	Chest, Triceps	12 x 3
Rear Delt Fly	Back, Shoulder	12 x 3
Shrug	Shoulder	12 x 3

Day 5

Exercises	Muscles Worked	Reps
Chin-ups	Back, Biceps	10 x 3
Dips	Triceps, Chest	10 x 3
Bent-over Row	Back	12 x 3
Arnold Press	Shoulder	10 x 3
Step-up	Lower Body	10 x 3
Plank	Core	2-min

Day 6

Exercises	Muscles Worked	Reps
Barbell Jammer	Integrated Full Body	10, 8, 6
Standing FYT Raises	Shoulder	10, 8, 6
Leg Extension	Quad	12 x 3
Pec Deck Fly	Chest	12 x 3
Incline Plank Row	Back, Core	10 x 3

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WEIGHT LOSS 6 DAY GYM WORKOUT ROUTINE

In this weight loss 6 day workout plan, I’ve included HIIT cardio and weight training.

The combination of both helps improve cardiovascular fitness, increase weight loss, and improve body composition.

Exercise plays a key role in a healthy weight loss process. However, weight loss is only achievable through a calorie-deficit diet program.

The calorie deficit means eating fewer calories than your body uses throughout the day.

Your body mostly torches calories when you exercise, walk, or do any physical activity.

Exercises do not directly reduce body fat percentage, but they help you burn more calories, maintain blood sugar levels, improve metabolism, strengthen bone, build lean mass, and improve cardiovascular fitness.

Several studies suggested adding exercises to your calorie-restricted diet increases weight loss.⁵ Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.

So, if you want to safely and effectively lose weight, you can exercise at least one hour a day and consume fewer calories than your body requires.

Here’s the 6 day cardio and strength training for weight loss:

• Monday: Cardio + Weight Training
• Tuesday: Dumbbell Workout + HIIT Core
• Wednesday: Weight Training + Cardio
• Thursday: OFF
• Friday: Barbell Compound Workout
• Saturday: Weight Training and Core
• Sunday: Low Intense Gym Machine cardio

Day 1 – Cardio and Weight Training

Exercises	Activity	Rest
High Knees	30-sec	15-sec
Jumping Jacks	30-sec	15-sec
Mountain Climbing	30-sec	15-sec
Treadmill Run	15-min	3-min
Barbell Squat	12, 10, 8 reps	1-2 min
Bench Press	12, 10, 8 reps	1-2 min
Bent-over Row	12, 10, 8 reps	1-2 min
Bicycling	5-min	–

Day 2 – Dumbbell Workout and HIIT Core

Exercises	Activity	Rest
Dumbbell Lunges	12, 10, 8 reps	30-sec
Push Press	12, 10, 8 reps	30-sec
Dumbbell Squat Swing	12, 10, 8 reps	30-sec
Dumbbell Man Makers	12, 10, 8 reps	30-sec
HIIT Core Workout	15-min	–

Day 3 – Weight Training and Cardio

Exercises	Activity	Rest
Treadmill	5-minute	3-min
Military Press	15, 12, 10 reps	1-2 min
Leg Press	15, 12, 10 reps	1-2 min
Lat Pulldown	15, 12, 10 reps	1-2 min
Burpees	10 x 2 reps	30-sec
Squat Jump	10 x 2 reps	30-sec
Treadmill Run	10-minute	–

Day 4 – Barbell Compound Workout

Exercises	Reps	Rest
Barbell Jammers	12, 10, 8	1-3 min
Barbell Bench Press	12, 10, 8	1-3 min
Overhead Press	12, 10, 8	1-3 min
Barbell T Rowing	12, 10, 8	1-3 min
Barbell Hip Thrust	12, 10, 8	1-2 min
Bicycling	10-minute	–

Day 5 – Weight Training and Core

Exercises	Activity	Rest
High Knees	30-sec x 2	15-sec
Jumping Jacks	30-sec x 2	15-sec
Treadmill Run	5-minute	3-min
Deadlift	5 x 5	1-3 min
Seated Cable Row	12 x 3	1-2 min
Pullover	12 x 3	1-2 min
Triset Abs Workout	20-minute	–

Day 6 – Low Intense Gym Machine cardio

Exercises	Activity	Rest
Treadmill Run	15-min	3-min
Stationary Bicycling	10-min	3-min
Cross Trainer	5-min	2-min
Battle Rope	5-min	–

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6 Day Gym Workout Schedule PDF

Final Words

When it comes to achieving a specific workout goal, a workout plan is necessary.

A well-structured routine allows you to train in an organized manner and help you reach your fitness goal.

However, people follow different workout plans depending on their fitness level, goals, and personal preferences. That’s why I’ve shared multiple 6 day gym workout routines in this article, from muscle gain to weight loss.

You can download the one you need based on your goal. You can also make any changes to the program and adjust it according to your needs.

If you eat what’s required for building muscles and follow the routine consistently, you’ll surely gain strength and muscles within 3 to 4 months.

If you want to lose weight, focus on a calorie deficit, eat low-calorie foods that fill you up for a longer time, try intermittent fasting, use some weight loss supplements, and do not miss workouts.

The primary goal of this article was to share multiple six-day workout routines. There can be more things to include in this article, but I’ve only focused on the workout schedule.

References

• 1
  National Institute of Health Database – Rest interval between sets in strength training
• 2
  Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
• 3
  Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits
• 4
  National Health Service (NHS): Bodybuilding and sports supplements: the facts
• 5
  Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.