Ready to level up your gains? A 6-day muscle-building workout is your golden ticket to strength and mass. Each day, you’ll hit a different muscle group, transforming your body into one you dream of. This focused approach means you’re giving each muscle group the attention it needs to grow while allowing the others to recover.
Key exercises like bench presses, squats, and deadlifts form the backbone of your routine, hitting multiple muscle groups for maximum efficiency. Complement these with isolation moves like bicep curls and lateral raises to fine-tune your physique.
But muscle growth isn’t just about lifting weights—it’s also about nutrition. So, here we are with a well-planned 6 day gym workout schedule and diet to help you begin.
Does the 6 Day Workout Split Benefit A Beginner?
For beginners, jumping into a 6-day workout split can be quite intense. However, it can still be beneficial if approached correctly. The key is to start slow and gradually increase the intensity of your workouts. Beginners should focus on learning the correct form and technique for each exercise to avoid injuries. Starting with lighter weights and fewer sets can help your body adapt to the new routine. As you become more comfortable and your muscles start to grow stronger, you can gradually increase the weight and intensity.
Effectiveness of the 6 Day Gym Workout Schedule
The 6-day gym workout schedule is highly effective for building muscle mass and strength. Here are a few reasons why:
- Muscle Focus: You can target and work it thoroughly by dedicating each day to a specific muscle group. This leads to better muscle development.
- Recovery Time:Each muscle group gets plenty of rest between workouts, reducing the risk of overtraining and injury.
- Consistency:Working out almost every day helps build a habit and keeps your fitness goals on track.
- Variety:With different exercises each day, you’re less likely to get bored and more likely to stay motivated.
6 Day Muscle Building Workout Plan
Below is a detailed explanation of each day’s workout, including the number of sets and reps:
Day 1: Chest
Bench Press:
- Sets/Reps: 4 sets of 8-12 reps
- How to Do It: Lie flat on a bench with your feet firmly on the ground. Grip the barbell with hands slightly wider than shoulder-width apart. Lower the bar slowly to your chest, then push it back up explosively.
Incline Dumbbell Press:
- Sets/Reps: 3 sets of 10-12 reps
- How to Do It: Set an incline bench at a 30-45 degree angle. Hold a dumbbell in each hand at shoulder level. Press the dumbbells upward until your arms are fully extended, then lower them slowly.
Chest Flyes:
- Sets/Reps: 3 sets of 12-15 reps
- How to Do It: Lie on a flat bench with a dumbbell in each hand, palms facing each other. With a slight bend in your elbows, lower the dumbbells out to the sides in an arc until they are level with your chest, then bring them back up.
Push-ups:
- Sets/Reps: 3 sets of 15-20 reps
- How to Do It: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push yourself back up.
Day 2: Back
Pull-ups
- Sets: 4
- Reps: 6-10
- How: Grip a pull-up bar with palms facing away (overhand grip) and hands shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down slowly.
Bent-over Rows
- Sets: 3
- Reps: 8-12
- How: Stand with your feet shoulder-width apart, holding a barbell with a slightly wider-than-shoulder grip. Bend your knees slightly and hinge at the hips, keeping your back straight. Pull the barbell towards your lower rib cage, then lower it back down.
Lat Pulldowns
- Sets: 3
- Reps: 10-12
- How: Sit at a lat pulldown machine and grip the bar wider than shoulder-width. Pull the bar down to your chest while keeping your torso upright, then slowly return the bar to the starting position.
Deadlifts
- Sets: 3
- Reps: 6-8
- How: Stand with your feet hip-width apart, toes under the barbell. Bend at the hips and knees, grip the bar with hands just outside your legs. Keep your back flat as you lift the barbell by straightening your hips and knees. Lower the bar back down with control.
Day 3: Legs
Squats
- Sets: 4
- Reps: 8-12
- How: Stand with your feet shoulder-width apart, holding a barbell across your upper back. Lower your body by bending at the hips and knees, keeping your chest up and back flat. Push through your heels to return to the starting position.
Leg Press
- Sets: 3
- Reps: 10-12
- How: Sit on a leg press machine with your feet shoulder-width apart on the platform. Lower the platform by bending your knees until they are at a 90-degree angle, then press it back up to the starting position.
Leg Curls
- Sets: 3
- Reps: 12-15
- How: Lie face down on a leg curl machine with the pad resting just above your ankles. Curl your legs towards your glutes by contracting your hamstrings, then slowly lower the weight back down.
Calf Raises
- Sets: 4
- Reps: 15-20
- How: Stand on the edge of a step with the balls of your feet. Lower your heels below the step, then rise onto your toes as high as possible. Slowly lower back down and repeat.
Day 4: Shoulders
Overhead Press
- Sets: 4
- Reps: 8-12
- How: Stand with your feet shoulder-width apart, holding a barbell at shoulder level. Press the barbell overhead until your arms are fully extended, then slowly lower it back down to the starting position.
Lateral Raises
- Sets: 3
- Reps: 12-15
- How: Stand with a dumbbell in each hand at your sides. Raise your arms out to the sides until they are parallel to the floor, with a slight bend in your elbows. Lower them back down slowly.
Front Raises
- Sets: 3
- Reps: 12-15
- How: Hold a dumbbell in each hand in front of your thighs. With your palms facing down, lift the dumbbells to shoulder height while keeping your arms straight. Lower them back down slowly.
Reverse Pec Deck
- Sets: 3
- Reps: 12-15
- How: Sit at a pec deck machine with your chest against the pad. Grip the handles with your arms extended in front of you. Slowly pull the handles apart, squeezing your shoulder blades together, until your arms are extended to your sides. Return to the starting position in a controlled manner.
Day 5: Arms
Bicep Curls
- Sets: 4
- Reps: 10-12
- How: Stand with a dumbbell in each hand, arms fully extended and palms facing forward. Curl the weights towards your shoulders by bending your elbows, keeping your upper arms stationary. Lower the dumbbells back to the starting position slowly.
Tricep Dips
- Sets: 3
- Reps: 10-12
- How: Sit on the edge of a bench with your hands gripping the edge next to your hips. Slide your hips off the bench, supporting your weight with your arms. Lower your body by bending your elbows until your upper arms are parallel to the floor, then push back up to the starting position.
Hammer Curls
- Sets: 3
- Reps: 12-15
- How: Hold a dumbbell in each hand with your palms facing your torso (neutral grip). Curl the weights up towards your shoulders while keeping your palms facing inwards. Lower the weights back down slowly.
Skull Crushers (Lying Tricep Extensions)
- Sets: 3
- Reps: 10-12
- How: Lie on a flat bench with a barbell or EZ curl bar extended above your chest. Keeping your upper arms stationary, lower the bar by bending your elbows until it almost touches your forehead. Extend your arms back to the starting position.
Day 6: Full Body or Weak Points
- Sets: 3
- Reps: 8-12
- How: Stand with your feet hip-width apart and a barbell on the floor in front of you. Bend at the hips and knees, grip the bar with an overhand grip, and lift the bar by straightening your hips and knees. Lower it back down in a controlled manner.
Squats
- Sets: 3
- Reps: 8-12
- How: Stand with your feet shoulder-width apart, holding a barbell across your upper back. Lower your body by bending at the hips and knees, keeping your chest up and back flat. Push through your heels to return to the starting position.
Bench Press
- Sets: 3
- Reps: 8-12
- How: Lie flat on a bench, grip the barbell slightly wider than shoulder-width apart, and lower the bar to your chest. Press it back up until your arms are fully extended.
What Nutrients Does The Body Need With 6 Day Workout Split
To support a 6-day workout routine, your body needs the right nutrients to fuel your workouts and aid in recovery. Here’s what you should focus on:
Protein:Essential for muscle repair and growth. Aim for lean sources like chicken, fish, eggs, and plant-based proteins. Protein helps rebuild muscle fibers that break down during workouts.
Examples:
- Chicken breast
- Salmon
- Greek yogurt
- Lentils
Carbohydrates:Provide energy for your workouts. Choose complex carbs like whole grains, fruits, and vegetables. Carbs are your body’s main
energy source, especially important for intense workouts.
Examples:
- Brown rice
- Sweet potatoes
- Oats
- Quinoa
Fats: Healthy fats are crucial for overall health. Include sources like avocados, nuts, seeds, and olive oil. Fats support hormone production and provide a long-lasting energy source.
Examples:
- Avocado
- Almonds
- Chia seeds
- Olive oil
Vitamins and Minerals: Essential for various bodily functions. Make sure to eat a variety of fruits and vegetables to cover your needs. Micronutrients support everything from muscle function to immune health.
Examples:
- Spinach (iron, calcium)
- Oranges (vitamin C)
- Bananas (potassium)
- Bell peppers (vitamins A and C)
Hydration: Drink plenty of water to stay hydrated, especially since you’ll be sweating more with regular workouts. Proper hydration is vital for muscle function and recovery.
Tips:
- Drink water before, during, and after workouts
- Include electrolytes if you’re sweating heavily
- Aim for at least 8-10 cups of water dail
Final Thought
A 6-day gym workout schedule is a fantastic way to build muscle and strength. Therefore, our detailed 6-day workout plan covers all major muscle groups with a mix of compound and isolation exercises. The plan is designed to maximize muscle growth, improve strength, and address any weak points in your physique. Each exercise has been carefully selected to target specific muscles, emphasizing proper form and controlled movements.
Following this plan consistently and combining it with proper nutrition and rest, you can expect significant gains in muscle mass. Adjust the weights and intensity based on your fitness level and progress, and ensure you give your body enough time to recover between sessions.
