Whether you follow a full-body workout routine, push-pull-legs, or bro split, in this article I’ve created 6 day gym workout schedule along with a PDF that can help you achieve your fitness goal.
Different people have different choices, that’s why I’ve included 3 types of 6 days gym workout routines for building strength and muscle mass. And one 6 day gym workout schedule for weight loss.
Related: 25 Best Upper Body Workout For Strength And Mass
You’ll also see the differences between push-pull-legs, full-body split, and bro split in this article.
Who Can Do This 6 Days Gym Workout Schedule?
This 6-day gym workout plan is especially for intermediate and advanced. If you’re a beginner, you can complete the 6 days split into 2 weeks or you can do the 1 Hour Gym Workout weekly plan that I’ve created especially for beginners.
If you want to build strength and muscle mass or lose weight, you can select one routine out of 4 that I’ve shared in this article according to your goal.
However, if you only work out 5 days a week, then you can save this for yourself (5 Day Gym Workout Schedule With PDF)
Summary
You’ll see the followings 6 day gym workout schedule 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 HIIT and Weight Training Gym Workout Schedule For Weight Loss
For HIIT, you can check out a list of HIIT exercises that you can include in your plan.
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 seconds to 60 seconds depending on your goal and 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- studies suggested. 1National Institute of Health Database – Rest interval between sets in strength training
Overall, the study demonstrated that for muscular gains you must utilize the benefits of short rest intervals.
You May Also Like: Best Chest And Shoulder Workout To Build Muscle
Duration of one session
- 75 to 120 minutes for Bodybuilding
- 45 to 60 minutes high-intensity workout 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 for the 4 reps in the last set with as much heavier weight as you can lift or push.
So, lifting weight completely depends on your strength, I’ll just include how many reps and sets you’ll do in the routine.
If you work out with dumbbells, you can save this: 12-week dumbbell workout plan (with Free PDF)
Goal
The primary goal is of the first three 6 day gym workout schedules is to gain strength and muscles while the last one is for weight loss.
You may also like: How Long Does It Take To Build Noticeable Muscle
Number of Exercises
You’ll do plenty of exercises but not all in just 6 days or a 6-day gym workout schedule. Because there are myriads of workouts available.
So when you repeat the schedule in the next weeks, you can change exercises according to your choices.
If you want more varieties in exercises, check out an important list of compound exercises.
Related: 5 Day Compound Workout Routine To Build Muscle
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, whatever weight loss program you chose, 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 relation between muscle building, protein, and supplements. You can check out several articles published on the National Health of Institute website. 2Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation, 3 Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit, 4 National Health Service (NHS): Bodybuilding and sports supplements: the facts
You check out our recommended supplement where I’ve categorized products according to various countries.
Also, See: Do The Best Ab Workouts At The Gym (25 Exercises)
Okay, so let’s start with the schedules
PPL 6 DAY GYM WORKOUT SCHEDULE
In this PPL 6 day gym workout schedule, you can target each muscle group twice.
By muscle group, I mean chest, shoulder, triceps, legs, back, biceps, and wrist.
For example, if you train your chest on Monday, you’ll again work out your chest on Thursday.
On the first day, you’ll exercise on the chest, shoulder, and triceps; the second day you’ll work out your hamstrings quadriceps, glutes, and calves, and on the third day, you focus on your back and front arms.
The first three days you’ll exercise with light weights and the last three days you’ll train with heavyweights.
With light weights, you’ll do 12 to 16 repetitions. And with heavyweights, you should limit your reps to 6-8. So depending on your strength choose your light and heavyweights.
When you work out with lightweights, the rest period would be shorter (45-90seconds), and when you do exercise with heavyweights, you can take a rest of 60 seconds to 120 seconds.
So here’s how you can breakdown 6 days exercises
- Day 1: Chest, Shoulder, Triceps (Part 1)
- Day 2: Back, Biceps, Forearms
- Day-3: Legs and Core
- Day 4: Chest, Shoulder, Triceps (Part 2)
- 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 | 16, 12, 8 |
| Dumbbell Pullover | Chest | 12, 10, 8 |
| Barbell Overhead Press | Shoulder | 14, 12, 10 |
| DB Front Lateral Raises | Shoulder | 12, 10, 10 |
| Bent-Over Lateral Raises | Shoulder | 12, 10, 10 |
| Triangle Pushup | Triceps | 10 x 2 sets |
| Incline Dumbbell Overhead Extension | Triceps | 14, 12, 10 |
| Triceps Rope Pushdown | Tricep | 14, 12, 10 |
| Weighted Pushup | Upper Body | AMRAP |
Day 2: Back, Biceps, Forearms (Part 1)
| Pull Exercises | Muscles Build | Reps |
|---|---|---|
| Pull-up | Back | AMRAP x 2 sets |
| Wide Grip Lat Pulldown | Back | 16, 14, 12 |
| Barbell Bent-Over Row | Back | 16, 14, 12 |
| One Arm Dumbbell Rowing | Back | 14, 12, 10 |
| Chinups | Biceps | AMRAP x 2 sets |
| EZ Standing Bicep Curl | Biceps | 16, 14, 12 |
| DB Alternate Bicep curl | Biceps | 14, 12, 10 |
| Preacher Curl | Biceps | 14, 12, 10 |
| Palm up Dumbbell Wrist Curl | Wrist and Forearm | 16, 14, 12 |
Day 3 – Legs and Core (Part 1)
| Leg and Core Exercises | Muscles Worked | Reps |
|---|---|---|
| Barbell Smith Machine Lunges | Quadriceps, Glutes, and Hamstring | 16 and 12 |
| Barbell Back Squat | Quad and Glutes | 20, 15, 12 |
| Leg Extension | Quad | 16, 14, 12 |
| Dumbbell Romanian Deadlift | Hamstring, Quad, Glutes | 10, 8, 6 |
| Lying DB Leg Curl or Machine Hamstring Curl | Hamstring | 16, 14, 12 |
| Weighted Glute Bridge | Glute | 14, 12, 10 |
| Calf Raises | Calves | 16, 14, 12 |
| Sits up | Core | 30 seconds |
| Leg Raises | Core | 10 Reps |
| Plank | Core | 60+ seconds |
Day 4: Chest, Shoulder, Triceps (Part 2)
| Push Exercises | Muscles Build | Reps |
|---|---|---|
| Barbell Flat Bench Press | Chest | 10, 8, 4 |
| Incline Bench Press | Chest | 10, 8, 4 |
| Parallel Cable Fly | Chest | 10, 8, 6 |
| Dumbbell Squeeze Press | Chest | 10, 8, 6 |
| Dumbbell Overhead Press | Shoulder | 10, 8, 6 |
| Leaning Cable Lateral Raise | Shoulder | 10, 8, 6 |
| Barbell Upright Row | Shoulder | 10, 8, 6 |
| Shoulder Shrug | Shoulder Shrug | 10, 8, 6 |
| Parallel Dips | Triceps | AMRAP x 2 sets |
| Skull Crusher | Triceps | 10, 8, 6 |
| Pushdown | Triceps | 10, 8, 6 |
| Kickback | Triceps | 12, 10, 8 |
Day 5: Back, Biceps and Forearms (Part 2)
| Pull Exercises | Muscles Worked | Reps |
|---|---|---|
| Pull-up | Back | AMRAP x 2 sets |
| Medium Grip Lat Pulldown | Back | 10, 8, 6 |
| Seated Cable Rowing | Back | 10, 8, 6 |
| T Rowing | Back | 10, 8, 6 |
| Face Pull | Back | 10, 8, 6 |
| Chinups | Biceps | AMRAP x 2 sets |
| Standing Barbell Curl | Biceps | 10, 8, 6 |
| Concentration Curl | Biceps | 10, 8, 6 |
| Cable Curl | Biceps | 10, 8, 6 |
| Hammer Curl | Biceps | 10, 8, 6 |
| Palms up Wrist Curl | Wrist and Forearm | 8 x 2 sets |
| Palms Down Wrist Curl | Wrist and Forearm | 8 x 2 sets |
Day 6 – Legs and Core (Part 2)
| Leg and Core Exercises | Muscles Worked | Reps |
|---|---|---|
| Deadlift | Lower Body and Back | AMRAP x 3 |
| Barbell Back Squat | Quads | 12 and 8 |
| Barbell Sumo Squat | Side Thighs and Glutes | 12 and 8 |
| Leg Extension | Quads | 10, 8, 6 |
| Hamstring Curl | Hamstring | 10, 8, 6 |
| Barbell Hip Thrust | Glute, Hip | 10, 8, 6 |
| Calf Raises | Calves | 12, 10, 8 |
| Reverse Crunches | Core | 30 seconds |
| Leg Raises | Core | 10 Reps |
| Plank | Core | 60+ seconds |
| Side Plank | Core | 30 seconds each side |
6 Day Bro-Split Gym Workout Schedule
In the bro split 6 day gym workout schedule, you’ll train each muscle group in one day. For example, chest on day 1, back on day 2, and so on.
This is one of the workout routines that people talk less but do more. I’ve seen plenty of guys doing bro split workouts.
This routine may or may not work well for you. The result entirely depends on how your body responds to a certain workout schedule.
I’ve also built my muscles with the bro split routine and it works if you’ll be consistent. However, compare to PPL and full-body workout routine, the bro split may be less effective,
But if you enjoy, workout consistently and most importantly you’re getting results, then there’s no need to follow other plans.
The Bro Split 6 Day Gym Workout Plan
- Day 1: Complete Chest
- Day 2: Lats, Traps, and Lower Back
- Day 3: Quad, Calves and Mid 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, 4 |
| DB Incline Bench Press | 12, 10, 8, 4 |
| Seated Cable or Machin Fly | 12 and 10 |
| Cable Incline Fly | 10 and 8 |
| Decline Press | 10 and 8 |
| Dumbbell Pullover | 10 and 8 |
| Dumbbell Squeeze Press | 10, 8, 6 |
Day 2 – Back
| Exercises | Reps |
|---|---|
| Barbell Deadlift | AMRAP x 3 Sets |
| Wide Grip Pull-ups | AMRAP x 3 Sets |
| Narrow Grip Front Lat Pulldown | 12, 10, 8, 4 |
| T Bar Rowing | 12, 10, 8 |
| Underhand Grip Barbell Bent Over | 10, 8, 6 |
| Single Arm Dumbbell Rowing | 10, 8, 6 |
| Cable Rowing | 12, 10, 8, 4 |
| Face Pull | 12, 10, 8, |
| Superman for Lower Back | 10 and 8 |
| Bird Dog | 30 Seconds Each Side |
Day 3 – Quad, Calves and Mid Abs
| Exercises | Reps |
|---|---|
| Barbell Back Squat | 20, 15, 12 |
| Machine Leg Press | 15, 12, 10 |
| Hack Squat | 12, 10, 8 |
| Leg Extension | 12, 10, 8 |
| Calf Raises | 16, 14, 12, 10 |
| Hanging Knee Raise | 8 x 2 sets |
| Crunches | 15 x 2 sets |
| Reverse Crunches | 15 x 2 sets |
| Leg Raises | 15 x 2 sets |
| Plank | 60+ seconds |
Day 4 – Triceps, Biceps, and Wrist
| Exercises | Reps |
|---|---|
| Triangle Pushups | AMRAP x 2 Sets |
| Parallel Dips | 12, 10, 8 |
| Dumbbell Kickbacks | 12, 10, 8 |
| Overhead Triceps Extensions | 10, 8, 6 |
| Rope Pushdowns | 12, 10, 8 |
| Barbell | 10, 8, 6 |
| Concentration Curl | 12, 10, 8 |
| Cable Curl | 12, 10, 8 |
| Chinups | AMRAP x 2 Sets |
| Incline Curl | 12, 10, 8 |
| Preacher Curl | 10, 8, 6 |
| Wrist Curl | 10, 8, 6 |
Day 5 – Front, Medial, and Rear Delt (Shoulders)
| Exercises | Reps |
|---|---|
| Barbell Front Overhead Press | 12, 10, 8 |
| Dumbbell Front Raises | 12, 10, 8 |
| Bent Arm Lateral Raise | 12, 10, 8 |
| 45-degree Incline Row | 12, 10, 8 |
| Seated Rear Lateral Raise | 12, 10, 8 |
| Barbell Upright Row | 12, 10, 8 |
| Shoulder Shrug | 12, 10, 8 |
Day 6 – Hamstring, Glutes and Oblique
| Exercises | Reps |
|---|---|
| Barbell Romanian Deadlift | AMRAP x 3 |
| DB Bulgarian Split Squat | 15, 12, 10 |
| Hamstring Curl | 15, 12, 10 |
| Nordic Hamstring Curl | 10, 8, 6 |
| Glutes Bridge | 10, 8, 6 |
| Barbell Hip Thrust | 10, 8, 6 |
| Dumbbell Side Bend | 12, 10, 8 |
| Russian Twist | 20 seconds x 2 |
| Side to Side Heel Touch Crunches | 10 Reps x 2 sets |
| Hanging Side Knee Raise | AMRAP x 2 sets |
| Side Plank | 30 seconds each side |
6-Day Full Body Gym Workout Plan
In this 6 days gym workout program, you’ll target almost every muscle each day. Honestly, this one is my favorite.
The full body split helped me gain strength and muscle quickly. I didn’t know how effective it is until I followed and see the results.
However, this won’t give you instant results and you’ll hardly see your specific muscle is entirely pumped because you’ll need to target each muscle every day.
But, you’ll feel your strength increased and muscle gained over a specific period of time, such as 6 to 8 weeks.
Below, I’m going to share the workout routine that I’m following currently. I’ve created this myself and I hope, you’ll like it.
But, I don’t follow this plan continuously, I take a rest every 4th day and then continue.
Here’s the 6 Day split
Day 1
| Exercises | Muscles Build | Reps |
|---|---|---|
| Pullups | Back | AMRAP x 3 |
| Narrow Grip Pulldown | Back | 12, 10, 8, 4 |
| Barbell Back Squat | Leg | 12, 10, 8, 4 |
| Barbell Jammer | Full body | 10, 8, 6 |
| Flat Bench Press | Chest | 10, 8, 6 |
| Incline DB Bench Press | Chest | 10, 8, 6 |
| Shoulder Overhead Press | Shoulder | 10, 8, 6 |
| DB Front Raises | Shoulder | 10, 8, 6 |
Day 2
| Pull Exercises | Muscles Worked | Reps |
|---|---|---|
| Triangle Pushup | Triceps, Chest | AMRAP x 3 sets |
| Narrow Grip Bench Press | Triceps, Chest | 10, 8, 6 |
| Bent Arm Lateral Raise | Shoulder | |
| 45-degree Incline Row | Shoulder | |
| Standing Cable Fly | Chest | 10, 8, 6 |
| Dumbbell Pullover | Chest, Back | 10, 8, 6 |
| Barbell Bent Over | Back | 10, 8, 6 |
| Hamstring Curl | Hamstring | 8 x 2 sets |
Day 3
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Deadlift | Lower body, Back | AMRAP x 3 sets |
| Single Arm DB Rowing | Back | 10, 8, 6 |
| Barbell Curl | Biceps | 10, 8, 6 |
| Cable Curl | Biceps | 10, 8, 6 |
| Face pull | Back and Shoulder | AMRAP x 3 sets |
| Upright Row | Back and Shoulder | AMRAP x 3 sets |
| Shrug | Shoulder | 10, 8, 6 |
| Pushup | Chest, Triceps | 10, 8, 6 |
| Dips | Triceps, Chest | 8 x 2 sets |
Day 4
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Barbell Lunges | Lower Body | 12, 10, 8 |
| Leg Press | Lower Body | 12, 10, 8 |
| Hip Thrust | Lower Body | 10, 8, 6 |
| Incline Bench Press | Chest | 12, 10, 8 |
| Dumbbell Arnold Press | Shoulder | 10, 8, 6 |
| Dumbbell IYT | Back, Shoulder | AMRAP x 2 sets |
| Cable Rowing | Back | 10, 8, 6 |
| T Row | Back | 10, 8, 6 |
| Plank | Core | 60+ seconds |
Day 5
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Barbell Good Morning | Hamstrings, Glutes, Lower Back | 10, 8, 6 |
| Bulgarian Split Squat | Lower body | 12, 10, 8 |
| Pullups | Back | AMRAP x 3 sets |
| Front Lat Pulldown | Back | 12, 10, 8 |
| Barbell Curl | Biceps | 12, 10, 8 |
| Chinups | Biceps | AMRAP x 3 sets |
| Wrist Curls | Forearms | 12, 10, 8 |
| Dips | Triceps | AMRAP x 3 sets |
| Triangle Pushup | Triceps | AMRAP x 2 sets |
| Side Plank | Core | 30 seconds each side |
Day 6
| Exercises | Muscles Worked | Reps |
|---|---|---|
| DB Flat Bench Press | Chest | 12, 10, 8 |
| Dumbbell Fly | Chest | 10, 8, 6 |
| DB Front Raise | Shoulder | 12, 10, 8 |
| Bent Arm Lateral Raise | Shoulder | 12, 10, 8 |
| Upright Row | Shoulder, Upper Trap | 10, 8, 6 |
| Barbell Jammer | Full Body | 12, 10, 8 |
| Leg Extension | Quad | 10, 8, 6 |
| Leg Raises | Abdominal Muscle | 10 x 2 sets |
| V ups | Abdominal Muscle | AMRAP x 2 Sets |
Weight Loss 6 Day Gym Workout Schedule
In the 6 day gym workout weight loss plan, I’ve mostly included HIIT workout and some weight training exercises.
High-intensity workouts mean, doing exercises in intervals; in the first interval, you’ll do exercise at a high intensity (or as fast as possible), and in the second interval, you’ll rest for short period. For example,
The primary role in any weight loss program is calorie deficit. The calorie deficit means eating fewer calories than your body uses throughout the day.
Your body realises calories when you exercise, walk, think, and even when you sleep.
Exercises do not directly reduce body fat percentage, but they help you burn more calories, maintain blood sugar levels, improve metabolism, and more.
Several studies suggested adding exercises with your calorie-restricted diet increase weight loss.
So you can exercise for one hour every day if you’re serious about losing weight, along with following a restricted diet.
Here’s the 6-day workout split you can follow
- Day 1: Cardio + Weight Training
- Day 2: Dumbbell Weight Training
- Day 3: Cardio + Weight Training
- Day 4: Barbell Weight Training
- Day 5: Cardio + Weight Training
- Day 6: Machine Weight Training
Day 1
| Exercises | High Intense Activity | Rest/ Less Intense Activity |
|---|---|---|
| High Knees | 30 seconds | 15 Seconds |
| Jumping Jacks | 30 seconds | 15 Seconds |
| Treadmill Run | 400m at Moderate Pace, 200m at Moderat to Fast, 100m As Fast As You Can | 1 minute, 2 minutes, 3 Minutes |
| Mountain Climbing | 30 seconds | 30 seconds |
| Forearm Plank | 60 seconds | 60 seconds |
| Barbell Squat | 12, 10, 8 (Reps) | 60 seconds |
| Bench Press | 12, 10, 8 (Reps) | 60 seconds |
| Overhead Press | 12, 10, 8 (Reps) | 60 seconds |
Day 2
| Exercises | High Intense Activity | Rest/ Less Intense Activity |
|---|---|---|
| Dumbbell Squat | 12, 10, 8 (Reps) | 15 Seconds |
| Push Press | 30 seconds | 15 Seconds |
| Box step-ups | 400m at Moderate Pace, 200m at Moderat to Fast, 100m As Fast As You Can | 1 minute, 2 minute, 3 Minute |
| Forward Lunges to Hammer Curl | 30 seconds | 30 seconds |
| Incline Dumbbell I-Y-T Raises | 60 seconds | 60 seconds |
| Dumbbell Squat Swing | 12, 10, 8 (Reps) | 60 seconds |
| Dumbbell Man Makers | 12, 10, 8 (Reps) | 60 seconds |
| Deadlift To Upright Row | 12, 10, 8 (Reps) | 60 seconds |
Day 3
| Exercises | High Intense Activity | Rest/ Less Intense Activity |
|---|---|---|
| Burpees | 10 Reps x 2 Sets | 60 seconds |
| Squat Jump | 30 seconds | 30 seconds |
| Treadmill Run | 400m at Moderate Pace, 300m at Moderat to Fast 200m at Fast Pace 100m As Fast As You Can | 1 minute, 2 minutes, 2 Minutes, 3 Minutes |
| Crunches | 30 seconds | 30 seconds |
| Side Plank | 30 seconds/Side | No Rest |
| Lying Leg Raise | 10 reps x 2 sets | 30 seconds |
| Dumbbell Rowing | 12, 10, 8 (Reps) | 60 seconds |
| Barbell Bent Over | 12, 10, 8 (Reps) | 60 seconds |
| Lat Pulldown | 12, 10, 8 (Reps) | 60 seconds |
Day 4
| Exercises | Reps | Rest |
|---|---|---|
| Barbell Lunges | 12, 10, 8 | 1-3 Minutes |
| Barbell Jammers | 12, 10, 8 | 1-3 Minutes |
| Barbell Bench Press | 12, 10, 8 | 1-3 Minutes |
| Overhead Press | 12, 10, 8 | 1-3 Minutes |
| Barbell Front Raise | 12, 10, 8 | 1-3 Minutes |
| Barbell T Rowing | 12, 10, 8 | 1-3 Minutes |
| Barbell Hip Thrust | 12, 10, 8 | 1-3 Minutes |
Day 5
| Exercises | High Intense Activity | Rest/ Less Intense Activity |
|---|---|---|
| High Knees | 30 seconds | 15 Seconds |
| Jumping Ropes | 30 seconds x 4 | 30 Seconds |
| Jump Squat | 30 seconds | 30 seconds |
| Treadmill Run | 400m at Moderate Pace, 200m at Moderat to Fast, 100m As Fast As You Can | 1 minute, 2 minute, 3 Minute |
| Mountain Climbing | 30 seconds | 30 seconds |
| Forearm Plank | 60 seconds | 60 seconds |
| Lying Leg Raises | 30 seconds | 30 seconds |
| Bench Press | 12, 10, 8 (Reps) | 60 seconds |
| Barbell Upright Row | 12, 10, 8 (Reps) | 60 seconds |
Day 6
| Exercises | High Intense Activity | Rest/ Less Intense Activity |
|---|---|---|
| Treadmill Run | 500m at Moderate Pace, 300m at Moderat to Fast, 200m As Fast As You Can | 1 minute, 2 minute, 3 Minute |
| Stationary Bicycling | 60 seconds x 2 Rounds | 60 seconds |
| Front Lat Pulldown | 12, 10, 8 (Reps) | 1-2 Minutes |
| Seated Cable Rowing | 12, 10, 8 (Reps) | 1-2 Minutes |
| Face pull | 12, 10, 8 (Reps) | 1-2 Minutes |
| Leaning Cable Lateral Raise | 12, 10, 8 (Reps) | 1-2 Minutes |
| Cable Fly | 12, 10, 8 (Reps) | 1-2 Minutes |
| Rope Pushdown | 12, 10, 8 (Reps) | 1-2 Minutes |
6 Day Gym Workout Schedule PDF
Final Words
The above 6 day gym workout schedule are examples. You can modify and create your self routine depending on your strength and fitness level.
The above plans may work well for some people but may not for some; because everyone’s body responds differently.
If you eat what’s required for building muscles and do the right exercise, you’ll surely gain strength and muscles within 3 to 4 months.
And if you want to lose weight, you’ll need to eat low calories foods that fill you up; you can adopt intermittent fasting; you should workout and lastly, you can take weight loss supplements.
The primary goal of this article is to share 6 day gym workout schedule. There can be more things to include in this article but I’ve only focused on the workout schedule.
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References
- 1National Institute of Health Database – Rest interval between sets in strength training
- 2
- 3
- 4National Health Service (NHS): Bodybuilding and sports supplements: the facts
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- 6