6 Day Workout Routine at Home with PDF

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 trainingPush, Pull, Legs (PPL) and Hybrid
Who can do thisBeginner to Intermediate
Target GenderMale and Female
Equipment neededNo equipment, Bodyweight Only
Training Frequency6 days a week
Suggested Program Duration12 weeks
Workout GoalMuscle Building and Weight Loss
Suitable time for the trainingAny 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

ExerciseRepsSetsRest
 Incline Pushup8-1231-min
Standard Pushup8-1022-min
Triangle Pushup8-1022-min
Pike Pushup8-1032-min
Chair Dips10-1231-min

Day 2 – Pull and Core Exercises

ExerciseRepsSetsRest
Superman Pull10-1231-min
Inverted Row10-1231-min
Lying T raises10-1231-min
Incline Towel Row10-1231-min
10-min Abs Workout

Day 3 – Legs Workout

ExerciseRepsSetsRest
Standard Squat12-1531-min
Lateral Lunges8-1231-min
Step-up8-12390-sec
Glute Bridge10-1231-min
Standing Calf Raise10-1231-min

Day 4 – OFF

Day 5 – Push Workout

ExerciseRepsSetsRest
Dive Bomber Pushup8-10390-sec
Archer Push-up6-8/side390-sec
Decline Pushups 8-10390-sec
Plank Triceps Extension8-12390-sec
Bodyweight Lateral Raise8-10390-sec

Day 6 – Pull and Core Workout

ExerciseRepsSetsRest
Superman Pull10-12390-sec
Parallel Towel Row10-12390-sec
Lying Y Raises10-1231-min
Inverted Row8-10290-sec
Bicep Leg Curl8-1031-min
15-minute HIIT Core

Day 7 -Legs Workout

ExerciseRepsSetsRest
 Cursty Lunges/Squat8-12390-sec
Back and Forth Lunges8-10/side390-sec
Squat Pulses Jump8-12390-sec
Single-Leg Bridge8-10/side31-min
Glute Kickback10-1231-min

6 Day Home Workout Plan for Weight Loss

Working out at home 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 1Round 2Round 3
BurpeesMountain ClimbersJumping-Jack
PushupsSplit Jump SquatReverse Crunches
SquatsShoulder TapsJog in Place
SitupsLeg RaisesSquat Jump
Lunges PlankSide 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 1Circuit 2Circuit 3
High KneesAnkle HopsSplit Jump Squat
PushupsCrossbody Mountain Climber Scissor Kicks
BurpeesShoulder TapsJog in Place
SitupsKneeling Squat JumpsReverse Crunches
Squat JumpAlternate Heel Taps CrunchesMountain Climber

Day 3 – Strength Training

ExerciseRepsSetsRest
Kneeling Push-up8-1222-min
 Incline Pushup8-1221-min
Superman Pull8-1022-min
Floor IYT Raises8-1022-min
Incline Towel Row8-1032-min
Chair Dips10-1231-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 1Round 2Round 3Round 4
Mountain ClimbersHigh KneesBurpeesLateral Run
Shoulder TapsPushupsBear CrawlJumping Jack
Reverse CrunchesSquatsInchwormReverse Crunches
Split Jump SquatSitupsCurtsy LungeAlternate Heel Taps
Jog in PlacePlankSide PlankDrop 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
RoundMinute 1Minute 2Minute 3Minute 4
1Jumping JacksPushupsBear CrawlSitups
2BurpeesMt. ClimberFlutter KicksShoulder Tap
3InchwormSplit Squat JumpReverse CrunchesStep-up
4High KneesAlternate Heel TapsFront PlankSide Plank

Day 7 – Strength Training

ExerciseRepsSetsRest
Kneeling Push-up8-1222-min
 Incline Pushup8-1221-min
Superman Pull8-1022-min
Floor IYT Raises8-1022-min
Incline Towel Row8-1032-min
Chair Dips10-1231-min

6 Day Home Workout Schedule PDF

You can download one of the routines depending on your fitness goal.

Is it safe to work out six days a week?

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

Share on:
Photo of author
Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.