If you’re looking for an easy-to-follow and effective 6 day home workout plan, you’ve come to the right place.
I’ve shared a couple of workout routines in this article. One is for muscle building, and the other is for weight loss; you can save one of them depending on your goal.
These workout plans will help you level up your fitness and improve your physique at home.
Summary
| Type of training | Push, Pull, Legs (PPL) and Hybrid |
| Who can do this | Beginner to Intermediate |
| Target Gender | Male and Female |
| Equipment needed | No equipment, Bodyweight Only |
| Training Frequency | 6 days a week |
| Suggested Program Duration | 12 weeks |
| Workout Goal | Muscle Building and Weight Loss |
| Suitable time for the training | Any time of the day |
Other information:
If any exercise is challenging for you, replace it with a similar or your preferred exercise.
Pick some exercises from the above list and replace them with existing exercises in the subsequent weeks.
6 Day Workout Routine at Home To Build Muscles
- Day 1 – Push Workout
- Day 2 – Pull and Core Exercises
- Day 3 – Legs Workout
- Day 4 – OFF
- Day 5 – Push Workout
- Day 6 – Pull and Core Workout
- Day 7 – Legs Workout
Day 1 – Push Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Incline Pushup | 8-12 | 3 | 1-min |
| Standard Pushup | 8-10 | 2 | 2-min |
| Triangle Pushup | 8-10 | 2 | 2-min |
| Pike Pushup | 8-10 | 3 | 2-min |
| Chair Dips | 10-12 | 3 | 1-min |
Day 2 – Pull and Core Exercises
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Superman Pull | 10-12 | 3 | 1-min |
| Inverted Row | 10-12 | 3 | 1-min |
| Lying T raises | 10-12 | 3 | 1-min |
| Incline Towel Row | 10-12 | 3 | 1-min |
| 10-min Abs Workout | – | – | – |
Day 3 – Legs Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Standard Squat | 12-15 | 3 | 1-min |
| Lateral Lunges | 8-12 | 3 | 1-min |
| Step-up | 8-12 | 3 | 90-sec |
| Glute Bridge | 10-12 | 3 | 1-min |
| Standing Calf Raise | 10-12 | 3 | 1-min |
Day 4 – OFF
Day 5 – Push Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Dive Bomber Pushup | 8-10 | 3 | 90-sec |
| Archer Push-up | 6-8/side | 3 | 90-sec |
| Decline Pushups | 8-10 | 3 | 90-sec |
| Plank Triceps Extension | 8-12 | 3 | 90-sec |
| Bodyweight Lateral Raise | 8-10 | 3 | 90-sec |
Day 6 – Pull and Core Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Superman Pull | 10-12 | 3 | 90-sec |
| Parallel Towel Row | 10-12 | 3 | 90-sec |
| Lying Y Raises | 10-12 | 3 | 1-min |
| Inverted Row | 8-10 | 2 | 90-sec |
| Bicep Leg Curl | 8-10 | 3 | 1-min |
| 15-minute HIIT Core | – | – | – |
Day 7 -Legs Workout
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Cursty Lunges/Squat | 8-12 | 3 | 90-sec |
| Back and Forth Lunges | 8-10/side | 3 | 90-sec |
| Squat Pulses Jump | 8-12 | 3 | 90-sec |
| Single-Leg Bridge | 8-10/side | 3 | 1-min |
| Glute Kickback | 10-12 | 3 | 1-min |
6 Day Home Workout Plan for Weight Loss
- Day 1 – LISS Cardio
- Day 2 – HIIT Cardio
- Day 3 – Strength Training
- Day 4 – OFF
- Day 5 – LISS Cardio
- Day 6 – Tabata
- Day 7 – Strength Training
Day 1 – LISS Cardio
Perform each exercise for 30 seconds at a moderate pace, 60-75% of your maximum heart rate and followed by 30 seconds of rest.
- Duration: 20 minutes
- Estimated Calories Burn: 200
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Burpees | Mountain Climbers | Jumping-Jack |
| Pushups | Split Jump Squat | Reverse Crunches |
| Squats | Shoulder Taps | Jog in Place |
| Situps | Leg Raises | Squat Jump |
| Lunges | Plank | Side Plank |
Day 2 – HIIT Cardio
Do each exercise for 30 seconds at a fast pace, typically at 75-90% of your maximum heart rate (MHR) and followed by 30 seconds of rest.
- Duration: 20 minutes
- Rest between circuits: 2 minutes
- Estimated Calories Burn: 250-300
| Circuit 1 | Circuit 2 | Circuit 3 |
|---|---|---|
| High Knees | Ankle Hops | Split Jump Squat |
| Pushups | Crossbody Mountain Climber | Scissor Kicks |
| Burpees | Shoulder Taps | Jog in Place |
| Situps | Kneeling Squat Jumps | Reverse Crunches |
| Squat Jump | Alternate Heel Taps Crunches | Mountain Climber |
Day 3 – Strength Training
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Kneeling Push-up | 8-12 | 2 | 2-min |
| Incline Pushup | 8-12 | 2 | 1-min |
| Superman Pull | 8-10 | 2 | 2-min |
| Floor IYT Raises | 8-10 | 2 | 2-min |
| Incline Towel Row | 8-10 | 3 | 2-min |
| Chair Dips | 10-12 | 3 | 1-min |
Day 4 – OFF
Day 5 – LISS Cardio
You’ll do low-intensity aerobic exercises for 30 minutes on the fifth day of 6 day home workout schedule.
Instructions to perform:
- Duration: 25-30 minutes
- Time for each exercise: 30 seconds
- Intensity: 60-75% of MHR
- Rest between exercises: 30 seconds
| Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|
| Mountain Climbers | High Knees | Burpees | Lateral Run |
| Shoulder Taps | Pushups | Bear Crawl | Jumping Jack |
| Reverse Crunches | Squats | Inchworm | Reverse Crunches |
| Split Jump Squat | Situps | Curtsy Lunge | Alternate Heel Taps |
| Jog in Place | Plank | Side Plank | Drop Squat |
Day 6 – Tabata
Tabata is an intense burst exercise program that helps shed significant energy in a short time and boosts endurance and metabolism.
The one round of Tabata lasts for four minutes. It consists of four exercises of one minute each.
If you’re planning to lose weight, you can also perform this in your 6 day home workout plan.
- How to perform: Do each exercise twice, 15 seconds work with 15 seconds rest.
- Duration: 20 minutes
- Rest between rounds: 1-2 minutes
- Estimated Calories Burn: 250-300
| Round | Minute 1 | Minute 2 | Minute 3 | Minute 4 |
|---|---|---|---|---|
| 1 | Jumping Jacks | Pushups | Bear Crawl | Situps |
| 2 | Burpees | Mt. Climber | Flutter Kicks | Shoulder Tap |
| 3 | Inchworm | Split Squat Jump | Reverse Crunches | Step-up |
| 4 | High Knees | Alternate Heel Taps | Front Plank | Side Plank |
Day 7 – Strength Training
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Kneeling Push-up | 8-12 | 2 | 2-min |
| Incline Pushup | 8-12 | 2 | 1-min |
| Superman Pull | 8-10 | 2 | 2-min |
| Floor IYT Raises | 8-10 | 2 | 2-min |
| Incline Towel Row | 8-10 | 3 | 2-min |
| Chair Dips | 10-12 | 3 | 1-min |
6 Day Home Workout Schedule PDF
You can download one of the routines depending on your fitness goal.
