6 Month Workout Plan to Get Ripped and Build Muscle with PDF
Murshid Akram
Published:
Last Updated: December 19, 2022
Having a ripped and sculpted physique is one of the ultimate goals of a lot of fitness enthusiasts.
However, it requires consistency, dedication, and some practical knowledge of how exercise and nutrition work, and the most important one is a well-designed workout plan to achieve that goal.
I’ve shared a 6 month workout plan to get ripped and build lean mass in this article for those who want to become stronger, fitter, and healthier and achieve their best fitness.
I’ve also shared a PDF of this routine so that you can download and use it offline whenever you like.
Month 5 – Alternate Day Cardio and Weight Training
Monday – Cardio
Exercise
Duration
Rest
Treadmill
15 minutes
3-min
Cycling
5 minutes
2-min
Elliptical Cross Trainer
5 minutes
2-min
Abs Workout
20 minutes
–
Tuesday – Weight Training
Exercise
Reps/Duration
Rest
Bench Press
12 x 3
2-min
Incline Hammer Press
12 x 3
2-min
Pec Deck Fly
12 x 3
2-min
Dumbbell Pullover
12 x 3
2-min
Rope Pushdown
12 x 3
2-min
One-arm Tricep Extension
10 x 3
1-min
Wednesday – Cardio
Exercise
Duration
Rest
Treadmill
15 minutes
3-min
Bodyweight Cardio
20 minutes
2-min
Cycling
5 minutes
2-min
Elliptical Cross Trainer
5 minutes
–
Friday – Weight Training
Exercise
Reps/Duration
Rest
Farmer’s Walk
30-sec x 3
1-min
Back Squat
12 x 3
2-min
Leg Press
12 x 3
2-min
Military Press
12 x 3
12 x 3
Lateral Raises
12 x 3
12 x 3
Bench Dips
12 x 3
2-min
Saturday – Cardio
Exercise
Duration
Rest
Treadmill
15 minutes
3-min
Battle Rope
5 minutes
2-min
Core Workout
20 minutes
2-min
Cycling
5 minutes
–
Month 6 – Strength and Cardio Workout Combined
Suggested Reps and Rest
Reps range: 8-14 (8-12 for compound movements and 10-14 for isolation exercises).
Interval time: 2 minutes between sets and 3-5 minutes after cardio exercise.
Week 1
Monday
Tuesday
Wednesday
Friday
Saturday
10-min Treadmill
5-min Treadmill
5-min Cycling
10-min Treadmill
10-min Treadmill
Bench Press
Back Squat
Front Lat Pulldown
Military Press
Bench Dips
Incline DB Press
Front Lunges
Seated Rowing
DB Pullover
Cable Curl
Lateral Raises
Step-up
Bent-over Rowing
Rear Delt Fly
Hammer Curl
Rope Pushdown
Leg Curl
15-min Cardio
15-min Abs
5-min Elliptical
5-min Treadmill
15-min Core
10-min Treadmill
5-min Cycling
5-min Cycling
Week 2
Monday
Tuesday
Wednesday
Friday
Saturday
10-min Treadmill
5-min Treadmill
5-min Cycling
10-min Treadmill
10-min Treadmill
Incline Bench Press
Back Squat
Front Lat Pulldown
Arnold Press
Off Blocks DL
Peck Deck Fly
Leg Press
T-Bar Row
Plate Front Press
Rope Pushdown
Cable Lateral Raises
Step-up
One-arm DB Row
Rear Delt Fly
Incline Curl
Diamond Pushup
Romanian DL
15-min Cardio
15-min Abs
5-min Elliptical
5-min Treadmill
15-min Core
10-min Treadmill
5-min Cycling
5-min Cycling
Week 3
Monday
Tuesday
Wednesday
Friday
Saturday
10-min Treadmill
5-min Treadmill
5-min Cycling
10-min Treadmill
10-min Treadmill
Hammer Machine Press
DB Sumo Squat
Deadlift
Military Press
Chinups
Peck Deck Fly
Farmer’s Walk
Lat Pulldown
Lateral Raises
Bench Dips
Dumbbell Pullover
Step-up
Seated CB Row
Reverse Pec Deck
Preacher Curl
One-arm Tricep Ext.
Calf Raises
15-min Cardio
15-min Abs
5-min Elliptical
5-min Treadmill
15-min Core
10-min Treadmill
5-min Cycling
5-min Cycling
Week 4
Monday
Tuesday
Wednesday
Friday
Saturday
10-min Treadmill
5-min Treadmill
5-min Cycling
10-min Treadmill
10-min Treadmill
Bench Press
Back Squat
Lat Pulldown
Military Press
Chinups
Incline DB Press
Lunges
Bent-over Row
Lateral Raises
French Press
H2L Cable Fly
Step-up
Seated CB Row
Reverse Pec Deck
Biceps Curl
Rope Pushdown
Leg Curl
15-min Cardio
15-min Abs
5-min Elliptical
5-min Treadmill
15-min Core
10-min Treadmill
5-min Cycling
5-min Cycling
Instructions to Follow the Workout Plan Effectively
1. Pre-Workout Meal and Mood
The foundation of a good workout session begins a couple of hours before you hit the gym. For example, what you’ve consumed and how active you are before the training matter a lot.
For a good training session,
You must be feeling fresh and active.
You should have had your meal 30 minutes to 2 hours before the training, depending on what kind of food you had.
2. Get yourself ready physically and mentally
Once you hit the gym, get yourself dressed in gym attire and check what exercises you’ll be doing. Then close your eyes for a moment and imagine you’re performing those exercises. It will keep your mind on the training throughout the session.
3. Warming up your body
Warm-up is a crucial part of any weight training routine as it helps prevent injuries and improve performance. The goal is to increase blood flow and heart rate and get yourself ready for weight training. You can do some low-intense cardio exercises (not stretching), such as jogging, jumping jacks, or bicycling, for 5 minutes to get ready.
Most people often miss post-workout stretching, but many athletes and coaches recommend doing this. It may have a positive impact on your training because it helps reduce muscle soreness. 4Andersen, J C. “Stretching before and after exercise: effect on muscle soreness and injury risk.” Journal of athletic training vol. 40,3 (2005): 218-20.
6. Post-workout Meal
You had a great workout session at the gym, but it is time to maximize your results through a post-workout meal. Having some good foods and supplements after the training will enhance your result.
I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).
7. Creator note
You can make any changes you want in this program. For example, you can increase and decrease repetitions, sets, interval time, and the daily workout duration. You can also replace any exercise you don’t like.
Can You Get a Ripped Body in 6 Months?
Getting a ripped and muscular physique in six months can be possible by doing the right exercises, eating the right food, and making a few small adjustments to your lifestyle.
However, the results will vary from person to person. For some, six months is a suitable time for achieving the best physique, but for others, it may take up to a year, depending on how their body responds and how honestly they follow the process.
If you don’t attain the results you wanted, it would be best to give another six months and stay true to yourself for at least one year, and you’ll see the noticeable changes because good things take time to cultivate.
Once you complete this five days a week six month training program, then you can try this six-day gym workout schedule.
Download PDF
You can download the above workout plan free pdf and keep it handy.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.