6 Week Full Body Workout Plan for Fat Loss & Lean Mass w/PDF

6 Week Full Body Workout Plan for Fat Loss & Lean Mass

Whether you want to lose weight, build muscle, or achieve both at the same time, it is important to start your journey in a planned manner.

Achieving a certain fitness goal requires a well-designed workout and diet program. A workout program allows you to train in an organized manner and help you reach your fitness goal.

The internet is filled with various workout routines, but if you’re looking for a workout plan that can help build muscle and shed fat simultaneously, you can try full-body workout training.

The full-body workout plan involves training each large muscle group within every session. It enhances strength, improves cardiovascular health, increases lean mass, and helps achieve a firm and sculpted physique over time.

In this article, I’ll share the ultimate 6 week full body workout plan you can do in the gym to bolster muscles, increase strength, and promote weight loss.

Whether you’re a male or female, try this program for at least 12 weeks to see the improvement.

You can pair this exercise routine with a low-calorie meal plan to maximize your weight loss.

Related: I’ve already created a bodyweight home workout routine for six weeks for those who work out at home, so if you exercise with little to no equipment, that can be pretty useful for you.


The Pros and Cons of Total Body Workout

Every training split has its own pros and cons, whether it’s push-pull-legs, compound split, or full body.

Firstly, let’s find out why you should follow a total body workout program, then I’ll also share some downsides of it.

PROS

CONS

  • Challenging: Training multiple muscles in one session can make you feel exhausted.
  • Slightly Complex than split routine: The split routines are easy to follow as they involve exercises of only one or two muscle groups, while the total body workout program includes the exercises for every muscle group and requires a well-designed program.

Okay, let’s move on to the primary topic of this article, which is a 6 week full body workout program.

Workout Routine Summary and Description

6 week full body workout program
Routine TypeFull Body
Program Duration6 Weeks (12 recommended)
Routine GoalBolster muscles, build lean mass, and shed fat
Training LevelIntermediate
Duration Per Session60-75 minutes
Frequency3-4 days per week
Target GenderMale and Female
Equipment RequiredGym Equipment
Alternate Plan12 Week Transformation Workout Plan 
Workout PDFAt the bottom

Additional info about the program:

  • The interval between sets and exercises: Take one to two minutes of rest between each set and two to three minutes between exercises.
  • The number of daily exercises: You’ll do 5 to 7 exercises to train your entire body each day.
  • How to perform workouts: Complete all sets of an exercise before moving on to another. Doing them into circuits requires a greater deal of strength and stamina. So it would be good to perform recommended sets of one exercise at a time.
  • Loads and reps: Increase the load when you decrease the repetitions and lift the weights that are heavy enough to complete the suggested reps. Here’s how much you should lift if you do four sets of 12, 10, 8, and 6 reps.
    • Set 1: Lift weight at 60% of your 1RM; perform 12 reps.
    • Set 2: Perform 8-10 reps at 80% of your 1RM
    • Set 3: Do 6-8 reps at 100% of your 1RM
    • Set 4: Do 4-6 reps at 100% of your 1RM
  • The number of sets: If you’re a beginner, you can do three sets of each exercise. And do all the sets mentioned in the program if you’re an intermediate.
  • Consistency: By repeating the same movement again and again, you’ll be able to lift heavier and gain more muscles over time.
  • Modification: You can include, exclude, or replace some exercises depending on your need. You can check out plenty of compound exercises to include in this program.
  • Frequency: If you’re a beginner, you can train three times a week, and for intermediate, four days a week will be efficient to get incredible results.

6 Week Full Body Workout Plan

6 week full body workout program

This program includes three days of resistance training for muscle building and three days of bodyweight low-impact cardio for maximum calorie burn.

Week 1

Monday

ExerciseTargeted MuscleReps
Dumbbell Front LungesLower Body3 x 10/leg
Front Lat PulldownBack15, 12, 10, 8
Dumbbell Bench PressChest15, 12, 10, 8
Dumbbell Lateral RaisesShoulder12, 10, 8, 6
High-to-Low Cable ChopCore2 x 10/side

Note: If you can’t do pull-ups, you can do inverted rows or assisted pull-ups.

Wednesday

ExerciseTargeted MuscleReps
Bent-over Barbell RowBack15, 12, 10
Barbell Romanian DeadliftHamstrings10, 8, 6
Barbell Overhead PressShoulder15, 12, 10
Pec Deck Machine FlyChest15, 12, 10
Hanging Knee RaisesCore15, 12, 10

Friday

ExerciseTargeted MuscleReps
Machine Leg PressLegs15, 12, 10
Seated Cable RowBack 15, 12, 10
Incline Chest PressChest15, 12, 10
Rear Delt FlyShoulder12, 10, 8
Leg CurlHamstrings15, 12, 10
Kneeling Cable CrunchAbs15, 12, 10

Tuesday, Thursday, and Saturday

Feel free to tweak as per your need.

TuesdayThursdaySaturday
15-min Treadmill15-min Treadmill10-min Treadmill
10-min Bicycling5-min Battle/Jump Rope5-min Bicycling
5-min Elliptical5-min Bicycling30-min Abs Work
15-min Abs Workout20-min Bodyweight Cardio5-min Cool-down

Week 2

Monday

ExerciseTargeted MuscleReps
Back SquatLegs12, 10, 8, 6
Overhead PressShoulder15, 12, 10
Flat Bench PressChest15, 12, 10
1-arm Dumbbell RowBack3 x 10/side
 Barbell Drag CurlBiceps12 and 10
High-to-Low Cable ChopAbs2 x 10/side

Wednesday

ExerciseTargeted MuscleReps
V-Grip Front PulldownBack15, 12, 10
Machine Leg PressLegs15, 12, 10
Pec Deck FlyChest15, 12, 10
Landmine Oblique TwistAbs & Oblique2 x 10/side
Lateral Delt RaisesShoulder12, 10, 8
Barbell Skull CrusherTriceps12, 10, 8

Friday

ExerciseTargeted MuscleReps
Incline DB Bench PressChest15, 12, 10
Seated Cable RowBack15, 12, 10
DB Step-upLegs2 x 10/leg
Cable FacepullShoulder and Back12, 10, 8
Barbell Hip ThrustHams and Glute12, 10, 8
Decline CrunchesCore2 x 10

Tuesday, Thursday, and Saturday

Adjust it as per your need.

TuesdayThursdaySaturday
15-min Treadmill15-min Treadmill10-min Treadmill
10-min Bicycling5-min Battle/Jump Rope5-min Bicycling
5-min Elliptical5-min Bicycling30-min Abs Work
15-min Abs Workout20-min Bodyweight Cardio5-min Cool-down

Week 3

Monday

ExerciseTargeted MuscleReps
SM Back SquatLeg15, 12, 10
Flat Barbell Bench PressChest15, 12, 10
Barbell T RowingBack15, 12, 10
DB Lateral RaisesShoulder12, 10, 8
Chin-upsBiceps3 x failure
Leg CurlHamstrings15, 12, 10

Wednesday

ExerciseTargeted MuscleReps
Dumbbell LungesLegs3 x 10/leg
Front Lat PulldownBack15, 12, 10
Overhead PressShoulder15, 12, 10
High-to-Low Chest FlyChest15, 12, 10
Diamond Push-upsTriceps12, 10, 8
Hanging Knee RaisesAbs3 x 10

Friday

ExerciseTargeted MuscleReps
Rack Pull DeadliftIntegrated Full Body8, 6, 4, 2
Cable Seated RowingBack12, 10, 8
Incline DB Bench PressChest12, 10, 8
Seated Rear Delt RaisesShoulder12, 10, 8
Leg ExtensionQuadriceps12, 10, 8
Shoulder ShrugShoulder12 and 10

Tuesday, Thursday, and Saturday

Make some adjustments according to your need.

TuesdayThursdaySaturday
15-min Treadmill15-min Treadmill10-min Treadmill
10-min Bicycling5-min Battle/Jump Rope5-min Bicycling
5-min Elliptical5-min Bicycling30-min Abs Work
15-min Abs Workout20-min Bodyweight Cardio5-min Cool-down

Week 4

Monday

ExerciseTargeted MuscleReps
Dumbbell Pop SquatLegs2 x 10
Machine Leg PressLegs15, 12, 10
Seated IYT RaisesShoulder10, 8, 6
V-grip Lat PulldownBack12, 10, 8, 6
Seated Cable RowBack12, 10, 8
Pec Deck FlyChest12, 10, 8
full body workout plan for 6 weeks

Wednesday

ExerciseTargeted MuscleReps
Flat Bench PressChest15, 12, 10, 8
Dumbbell PulloverChest12, 10, 8
Prone DB Leg CurlHamstrings12, 10, 8
Hip ThrustGlute12, 10, 8
1-arm Dumbbell RowBack3 x 10/side
Shoulder ShrugShoulder2 x 12

Friday

ExerciseTargeted MuscleReps
Rack Pull DeadliftIntegrated Total Body10, 8, 6, 4
Dumbbell LungesHams and Glute3 x 10/leg
Overhead PressShoulder15, 12, 10
Incline DB French PressTriceps2 x 15
Standing Barbell CurlBiceps2 x 15
FacepullUpper Back2 x 15

Tuesday, Thursday, and Saturday

Feel free to tweak depending on your fitness level.

TuesdayThursdaySaturday
15-min Treadmill15-min Treadmill10-min Treadmill
10-min Bicycling5-min Battle/Jump Rope5-min Bicycling
5-min Elliptical5-min Bicycling30-min Abs Work
15-min Abs Workout20-min Bodyweight Cardio5-min Cool-down

Week 5

Monday

ExerciseTargeted MuscleReps
Smith Machine Back SquatLeg12, 10, 8, 6
Front Lat PulldownBack15, 12, 10, 8
Seated Cable RowingBack15, 12, 10, 8
Seated IYT RaisesShoulder10, 8, 6, 4
Pec Deck FlyChest12, 10, 8, 6
6 week full body workout routine

Wednesday

ExerciseTargeted MuscleReps
Dumbbell LungesLower Body3 x 10/leg
Flat Bench PressChest12, 10, 8, 6
Triceps PushdownTriceps10, 8, 6
Chin-upsBiceps3 x Failure
Hammer CurlBiceps15, 12, 10
DB Romanian DeadliftHamstrings3 x Failure

Friday

ExerciseTargeted MuscleReps
Barbell DeadliftIntegrated Total Body10, 8, 6, 4
Incline DB Bench PressChest12, 10, 8
Lateral Delt RaisesShoulder12, 10, 8
One-arm Dumbbell RowBack2 x 10/side
Dumbbell PulloverChest12, 10, 8
Leg CurlHamstrings20, 15, 12

Tuesday, Thursday, and Saturday

Make some adjustments according to your need.

TuesdayThursdaySaturday
15-min Treadmill15-min Treadmill10-min Treadmill
10-min Bicycling5-min Battle/Jump Rope5-min Bicycling
5-min Elliptical5-min Bicycling30-min Abs Work
15-min Abs Workout20-min Bodyweight Cardio5-min Cool-down

Week 6

Monday

ExerciseTargeted MuscleReps
Dumbbell Pop SquatLegs2 x 10
Machine Leg PressLegs15, 12, 10
Seated IYT RaisesShoulder10, 8, 6
V-grip Lat PulldownBack12, 10, 8, 6
Seated Cable RowBack12, 10, 8
Pec Deck FlyChest12, 10, 8
6 week full body workout program

Wednesday

ExerciseTargeted MuscleReps
Dumbbell Step-upLower Body3 x 10/leg
Flat Bench PressChest15, 12, 10
High-to-Low Cable FlyChest12, 10, 8
Triceps PushdownTriceps3 x Failure
Hammer CurlBiceps15, 12, 10
DB Romanian DeadliftHamstrings3 x Failure

Friday

ExerciseTargeted MuscleReps
Miliatry PressShoulder12, 10, 8
Standing Lat PulldownChest12, 10, 8
One-arm Dumbbell RowBack3 x 10/side
Chin-upsBack12, 10, 8
Leg CurlHamstrings20, 15, 12
Hip ThrustGlute12, 10, 8

Tuesday, Thursday, and Saturday

Feel free to tweak depending on your fitness level.

TuesdayThursdaySaturday
15-min Treadmill15-min Treadmill10-min Treadmill
10-min Bicycling5-min Battle/Jump Rope5-min Bicycling
5-min Elliptical5-min Bicycling30-min Abs Work
15-min Abs Workout20-min Bodyweight Cardio5-min Cool-down

6 Week Full Body Workout Program PDF

Download one of the workout plans to use it offline.

FAQs about Total Body Workout Routine

Can You Transform Your Body in 6 Weeks?

You’ll not see substantial results in six weeks. But you’ll start seeing the progress in your body if you stay consistent and disciplined in your training, diet, and sleep.

Muscle building and weight loss depend on various factors, including genetics; that’s why someone’s body responds quicker than others. So, it’s best not to compare yourself with anyone.

Work out consistently, take care of your diet, get quality sleep, track your progress, and keep patience to get the desired results faster. Just work out for getting fitter, stronger, and bigger, and you’ll decent results over time.

How Many Times a Week Should You Do Full-Body Workouts?

Three days a week is an ideal frequency for total body strength training. You can perform low-impact cardio on alternate days to speed up weight loss.

Full-Body Workout or Split, Which One is Better?

Both are good. Research shows that total body and split routine both produce similar results when it comes to strength and mass over the first five months of training in young women. Comparison of whole and split weight training routines in young women – Canadian Journal of Applied Physiology So, you can try both and choose the one that yields the maximum results for you.

Can You Lose Weight Using the Total Body Workout Program?

When it comes to weight loss, it requires a good diet program, consistent physical training, a natural sleeping pattern, and a little knowledge of how the body works. Whichever training split you follow, as long as you consume fewer calories than your body needs, you’ll lose weight (in most cases).


Helpful Resources:

References

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Picture of Murshid Akram

Murshid Akram

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.
Picture of Murshid Akram

Murshid Akram

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.

About Me

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.

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