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, goal, and personal preference. 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- 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.
The primary goal of the first three workout plans is to gain strength and muscles, while the last one is for weight loss.
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, 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 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
Preceding and Succeeding Workout Program:
Okay, so let’s start with the schedules
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)
|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|
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)
|Deadlift||Back||8, 6, 4|
|Lat Pulldown||Back||10, 8, 6|
|Seated Cable Rowing||Back||10, 8, 6|
|T Rowing||Back||10, 8, 6|
|Chinups||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|
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 popular workout routines among 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
|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
|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
|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|
Day 4 – Triceps, Biceps, and Forearms
|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)
|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
|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|
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’ll train your entire body six days a week, working out 30-45 minutes a day will be enough.
|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|
|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|
|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|
|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|
|Chinups||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|
|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|
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
|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|
Day 2 – Dumbbell Workout and HIIT Core
|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
|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|
Day 4 – Barbell Compound Workout
|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|
Day 5 – Weight Training and Core
|High Knees||30-sec x 2||15-sec|
|Jumping Jacks||30-sec x 2||15-sec|
|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
6 Day Gym Workout Schedule PDF
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, goal, and personal preference. 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 need.
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.
And if you want to lose weight, focus on a calorie deficit, eat low calories 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.
I’ve also designed a customized 12-week detailed workout plan for serious fitness enthusiasts who want to break the plateau, put on muscles and increase strength.
- 1National Institute of Health Database – Rest interval between sets in strength training
- 4National Health Service (NHS): Bodybuilding and sports supplements: the facts
- 5Cox 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.