6 Day Gym Workout Schedule with PDF

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:

1. 6 Day Push/Pull/Legs Gym Workout Schedule
2. 6 Day Bro-Split Gym Workout Plan
3. 6-Day Full Body Gym Training Routine
4. 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

• 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 Benefit
• 4
  National Health Service (NHS): Bodybuilding and sports supplements: the facts
• 5
  ACE Study Identifies Best Triceps Exercises
• 6
  ACE Study Reveals Best Biceps Exercises