Best 6 Week Full Body Workout Plan with Free PDF

To get your muscle swole on, you need a proper workout plan that can help you achieve your fitness goal. There are myriad workout plans you can choose from depending on how you train your muscles. However, if you’re looking for a total body workout program, you have come to the right place. In this article, I’ll share the ultimate 6 week full body workout plan that you can do at the gym to boost your strength and build muscles.

This workout routine is suitable for all fitness enthusiasts, whether man or woman, beginner or intermediate.

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.

Benefits of Total Body Workout

The total body workout training is suitable for those who want to work on various muscles on every training day. It will also be helpful when you have limited time for the training.

The full-body training may not give you an instant pump to a specific muscle but helps you develop strength and mass throughout the body over time.14 Reasons You Should Be Doing Whole-Body Training – Bodybuilding

Moreover, it’s a great way to scale up your strength if you’re an experienced muscle-builder. 2A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal Strength of Conditioning Research

It is also worth trying if you do not see the expected results doing the standard push-pull or upper-lower split training.

Workout Routine Summary and Description

Routine TypeFull Body
Program Duration6 Weeks
Routine GoalImprove Strength, Endurance, and Gain
Training LevelBeginner to Intermediate
Duration Per Session60-75 Minutes
Frequency4 Days per Week
Suitable ForMale and Female
Place to WorkoutGym
Recommended
Supplements
Whey Isolate Protein
Alternate Plan12 Week Transformation Workout Plan 
Workout PDFAt the bottom of the routine

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 exercises per day: You’ll do 6 to 8 exercises to train your entire body on every training 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

Week 1

Monday

ExerciseTargeted MuscleReps
Pull-Ups/Inverted RowBack6-12 x 3
Barbell Bench PressChest12, 10, 8, 6
Barbell Back SquatQuadriceps12, 10, 8, 6
Barbell Overhead PressShoulder12, 10, 8
Face PullsShoulder and Back12, 10, 8
Barbell Biceps CurlBiceps12, 10, 8

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

Tuesday

ExerciseTargeted MuscleReps
Bent-over Barbell RowBack12, 10, 8, 6
Barbell Romanian DeadliftHamstrings8, 6, 4, 4
Incline Dumbbell CurlBiceps12, 10, 8
Incline Dumbbell Bench PressChest12, 10, 8, 6
Rope PushdownTriceps12, 10, 8
Dumbbell Lateral RaisesMedial Delt12, 10, 8

Thursday

ExerciseTargeted MuscleReps
Standard Barbell DeadliftIntegrated Total Body6, 4, 2, 2
Weighted Glute BridgeGlute12, 10, 8
Medium Grip Front Lat PulldownLatissimus Dorsi12, 10, 8, 6
Barbell Upright RowShoulder and Back12, 10, 8
Parallel Bar Dips/Chair DipsChest and Tricep12, 10, 8
Pec Deck Fly/Cable FlyChest12, 10, 8

Friday

ExerciseTargeted MuscleReps
Dumbbell IYT RaisesShoulder and Back10, 8, 6
Machine Leg PressQuads12, 10, 8, 6
Seated Cable RowBack12, 10, 8, 6
Dumbbell Concentration CurlBiceps10, 8, 6
Narrow Grip Bench PressTriceps and Chest12, 10, 8, 6
Standing Dumbbell Side BendOblique12, 10, 8

Week 2

Monday

ExerciseTargeted MuscleReps
Flat Barbell Bench PressChest12, 10, 8, 6
Barbell Back SquatQuads12, 10, 8, 6
Dumbbell Overhead PressShoulder12, 10, 8, 6
Dumbbell Bent-over Reverse FlyRear Delt12, 10, 8
Single-Arm Dumbbell RowBack12, 10, 8
 Barbell Drag CurlBiceps12, 10, 8

Tuesday

ExerciseTargeted MuscleReps
Pull-Ups/Inverted RowBack6-12 x 3
Wide Grip Front PulldownBack12, 10, 8, 6
Dumbbell PulloverChest10, 8, 8
EZ Bar Standing Bicep CurlBiceps12, 10, 8
Parallel Bar DipsChest and Triceps6-12 x 3
Barbell Skull CrusherTriceps12, 10, 8

Thursday

ExerciseTargeted MuscleReps
The Sumo DeadliftIntegrated Total Body6, 4, 2, 2
Barbell Hip ThrustHams and Glute12, 10, 8
Incline Dumbbell Bench PressChest12, 10, 8
Dumbbell Front RaisesShoulder12, 10, 8
Dumbell Lateral RaisesShoulder12, 10, 8
Front and Side PlankCore1-2 min x 2

Friday

ExerciseTargeted MuscleReps
Barbell Bent-over RowBack12, 10, 8, 6
Seated Cable RowBack12, 10, 8, 6
Face PullShoulder and Back12, 10, 8
Standing Dumbbell CurlBiceps12, 10, 8
Narrow Grip Bench PressChest and Triceps12, 10, 8, 6
Tricep Rope PushdownTriceps12, 10, 8

Week 3

Monday

ExerciseTargeted MuscleReps
Flat Barbell Bench PressChest12, 10, 8, 6
Incline Dumbbell Bench PressChest12, 10, 8
Bulgarian Split SquatQuad12, 10, 8
Barbell T RowingBack12, 10, 8, 6
Seated Bent-over DB Reverse FlyRear Shoulder12, 10, 8
 Barbell Drag CurlBiceps12, 10, 8

Tuesday

ExerciseTargeted MuscleReps
Barbell Back SquatQuad12, 10, 8, 6
HyperextensionLower Back12, 10, 8
Barbell Overhead PressShoulder12, 10, 8, 6
Barbell Upright RowShoulder12, 10, 8, 6
Single-arm Dumbbell RowBack12, 10, 8
Machine/Dumbbell FlyChest12, 10, 8
Hanging Knee RaisesAbs12, 10, 8

Thursday

ExerciseTargeted MuscleReps
Barbell DeadliftIntegrated Full Body8, 6, 4, 2
Weighted Glute BridgeGlutes12, 10, 8
Cable Seated RowingBack12, 10, 8, 6
Parallel Bar DipsChest and Triceps6-12 x 3
Barbell Upright RowShoulder12, 10, 8
Dumbbell Hammer CurlBiceps12, 10, 8

Friday

ExerciseTargeted MuscleReps
Pull-Ups/Inverted RowBack6-12 x 3
Medium Grip Lat PulldownBack12, 10, 8, 6
Incline Dumbbell CurlBiceps10, 8, 8
Barbell Skull CrusherTriceps12, 10, 8
Rope PushdownTriceps12, 10, 8
Shoulder ShrugShoulder12, 10, 8

Week 4

Monday

ExerciseTargeted MuscleReps
Flat Barbell Bench PressChest12, 10, 8, 6
Incline Dumbbell Bench PressChest12, 10, 8
Machine Leg PressQuad12, 10, 8
Barbell Overhead PressShoulder12, 10, 8, 6
Face PullShoulder and Back12, 10, 8
 EZ Bar Bicep CurlBiceps12, 10, 8
full body workout plan for 6 weeks

Tuesday

ExerciseTargeted MuscleReps
Barbell Back SquatQuad12, 10, 8, 6
Dumbbell LungesQuad
Pull-Ups/Inverted RowBack12, 10, 8, 6
Single-arm Dumbbell RowBack12, 10, 8, 6
Standing Dumbbell Side BendCore12, 10, 8
Low to High WoodchopCore12, 10, 8
Narrow PushupsChest and Triceps12, 10, 8

Thursday

ExerciseTargeted MuscleReps
Barbell DeadliftIntegrated Total Body6, 4, 2, 2
Lying Dumbbell Leg CurlHams and Glute12, 10, 8
Pec Dec FlyChest12, 10, 8
Dumbbell Front RaisesShoulder12, 10, 8
Dumbell Lateral RaisesShoulder12, 10, 8
Incline Dumbbell French PressTriceps
Front and Side PlankCore1-2 min x 2

Friday

ExerciseTargeted MuscleReps
Barbell Bent-over RowBack6-12 x 3
Medium Grip Front PulldownBack12, 10, 8, 6
Dumbbell PulloverChest10, 8, 8
Seated Dumbbell CurlBiceps12, 10, 8
Cable CurlChest and Triceps6-12 x 3
Barbell Upright RowTriceps12, 10, 8

Week 5

Monday

ExerciseTargeted MuscleReps
Flat Barbell Bench PressChest12, 10, 8, 6
Incline Dumbbell Bench PressChest12, 10, 8
Machine Leg Press/Hack SquatQuad12, 10, 8
Single-arm Dumbbell RowingBack12, 10, 8, 6
Face PullShoulder and Back12, 10, 8
 EZ Bar Bicep CurlBiceps12, 10, 8
6 week full body workout routine

Tuesday

ExerciseTargeted MuscleReps
Dumbbell IYT RaisesShoulder and Back10, 8, 6
Barbell Overhead PressShoulder12, 10, 8, 6
Barbell Skull CrusherTriceps12, 10, 8, 6
Dumbbell KickbackTriceps10, 8, 6
Cable Seated RowingBack12, 10, 8, 6
Dumbbell Hammer CurlBiceps12, 10, 8

Thursday

ExerciseTargeted MuscleReps
Barbell DeadliftIntegrated Total Body6, 4, 2, 2
Medium/V Grip Lat PulldownBack12, 10, 8
Close Grip Bench PressChest and Triceps12, 10, 8
Parallel Bar DipsChest and Triceps12, 10, 8
Dumbbell Lateral RaisesShoulder12, 10, 8
Seated Rear Delt FlyShoulder
Front and Side PlankCore1-2 min x 2

Friday

ExerciseTargeted MuscleReps
Pull-upBack6-12 x 3
Barbell T RowingBack12, 10, 8, 6
Dumbbell LungesLeg10, 8, 8
Barbell Upright RowShoulder12, 10, 8
Cable CurlBiceps12, 10, 8
Barbell Hip ThrustGlute and Hamstring12, 10, 8

Week 6

Monday

ExerciseTargeted MuscleReps
Flat Barbell Bench PressChest12, 10, 8, 6
Incline Dumbbell Bench PressChest12, 10, 8
Rope PushdownTriceps12, 10, 8
Machine Leg PressLeg12, 10, 8, 6
Single-arm Dumbbell RowingBack12, 10, 8
Preacher/Incline CurlBiceps12, 10, 8
6 week full body workout program

Tuesday

ExerciseTargeted MuscleReps
Barbell Overhead Press Shoulder10, 8, 6
Seated Dumbbell IYT RaisesShoulder and Back10, 8, 6
Cable Face PullShoulder and Back12, 10, 8
Cable/Machine Chest FlyChest12, 10, 8
Dumbbell KickbackTriceps12, 10, 8
Concentration/Seated Cable CurlBiceps12, 10, 8
Kettlebell Good MorningLower Back10, 8, 6

Thursday

ExerciseTargeted MuscleReps
Barbell DeadliftIntegrated Total Body6, 4, 2, 2
Standing Lat PulldownBack12, 10, 8
Parallel Bar DipsChest and Triceps6-12 x 3
Dumbbell Lateral RaisesShoulder12, 10, 8
Seated Rear Delt FlyShoulder12, 10, 8
Standing Side BendOblique10 x 2
Front and Side PlankCore1-2 min x 2

Friday

ExerciseTargeted MuscleReps
Pull-upBack6-12 x 3
Barbell T RowingBack12, 10, 8, 6
Dumbbell Step-upLeg10, 8, 8
Barbell Upright RowShoulder12, 10, 8
Barbell CurlBiceps12, 10, 8
Bench DipsTriceps12, 10, 8
Push-upChest10-15 x 3

6 Week Full Body Workout Program PDF

Download this workout plan if you want to use it offline.

FAQs about Total Body Workout Routine

Can you transform your body in 6 weeks?

You’ll not see substantial gain 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 also depends on various factors, including genetics; that’s why someone’s body responds quicker than the others. So, don’t compare yourself with anyone.

Workout 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 see the stunning results in only six weeks.

How many times a week should you do full-body workouts?

Depending on your fitness level, you can do the total body training two to four times a week.

Full-body workout or split, which one is better?

Both are better. A study suggested that the total body training increase more strength than split training while the split routine builds more mass than the total body workout in the experienced muscle builders (2).

Another study demonstrated that whole and split weight training routines produce similar results over the first five months of training in young women.3 Comparison of whole and split weight training routines in young women – Canadian Journal of Applied Physiology

Several studies like these two concluded no significant differences between total body and split routine in terms of building strength and mass.

So, you can try both of them and choose the one that yields the maximum results.

Should you perform cardio on your rest days?

Yes, you can perform a short cardio session, typically 20 to 30 minutes, on your rest days. But make sure not to overtrain yourself because allowing your trained muscles to rest is needed to gain muscles.

Can you lose weight using full body workout training?

Your weight loss primarily depends on calorie consumption. However, exercise has a positive impact on overall health, including fat loss, so including it in your lifestyle will be pretty helpful.

I’ve created separate workout plans for weight loss; you can check them out. I hope it will help.

References

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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.