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Are you lacking motivation? Do you have a deadline? Well, there’s no excuse! We’re giving you the ultimate guide to get ripped in 6 days at the gym. All you need is determination and a drive to succeed.READ MORE Decathlon
Have you heard about a 6-day gym workout schedule that is currently very popular among fitness stars, sports persons and fitness freaks celebrities? Are you looking for the best 6-day workout plan that will help you gain muscle, reduce weight and stay in shape? In that case, you've come to the right place. We will go into detail about the six-day training regimen that is so popular right now in this article. This workout plan will help you gain muscle, lose weight and also stay in shape. You can do these workouts at your gym and properly utilise your gym time to build muscles that need more strength and reach your fitness goals. Introduction
Bodybuilding and muscle gain are the main goals of most people who join gyms. Staying fit is not just a choice but becomes a lifestyle once you start following a workout routine regularly. Gym workout sessions that focus on target muscle groups are important to help you gain muscle and build more as you work out, focussing on other goals like weight loss. A 6-day workout plan for muscle gain will help you work on all major muscle groups in the body as you gain more naturally with workouts and exercises. In this article, we will be talking about 6-day workout routines that will help you reach your fitness goals with regularity and consistency. We will be talking about what a 6-day gym workout schedule is and the effect of this workout schedule on your muscled. We will share with you the best 6 days workout plan that you can easily follow at your gym for muscle gain and weight loss. What Is A 6-Day Workout Routine
To begin with, let us talk about what the 6-day gym workout schedule is and what exactly this routine is suitable for. The 6-day workout plan for muscle gain is a set of 6 different workouts on 6 days of the week. This schedule will involve one rest day as well. 6 different workouts will be done each day with a break in between the same. This is an advanced training schedule for experienced bodybuilders who have some experience and base to build muscles on and are not very suitable for beginners. The 6-day workout plan is an intense training program which helps you target all the major muscle groups in your body every weak. You can utilize your workout time well and ensure maximum gains with this type of workout session. The 6-day workout routine allows you to train a different muscle group each day, and you can give the maximum required focus to each group using the right workout schedule for you. Is A 6-Day Training Split Effective
A 6 days workout plan is one of the most effective training split for your muscles. There are various benefits of following this routine and working on the target muscle groups for gains. This is a natural way of gaining more muscle mass for experienced bodybuilders. The 6-day gym workout schedule will require you to be consistent and regularly present for your workout routine. This type of workout routine is also suitable for weight loss. Things To Consider When Deciding On Your Training Split
Now we know what a 6-day workout routine is. It is a high-intensity workout schedule that will help you build muscle effectively. This workout plan is the best for muscle gain if you are regular and have the motivation to continue every day without missing out on your workouts. The 6-day gym workout plan is suitable for experienced bodybuilders and might be a little tough for beginners. Other than this, there are also some other factors to be considered when deciding on your 6 days workout plan. Here are some of the things you must consider when planning the 6-day workout plan for muscle gain. Your training experience and the duration for which you have been regularly working out. AgeYour fitness goals and what your end result should beYour resting and recovery needs based on your bodyYour availability and time each day when you can workoutWeaknesses of your body and the areas you need more focusYour preferences and choices in working out so that your workout is aligned as per your needs. You need to answer all these questions right because you have to be consistent with your workout plan 6 days a week and also give attention to your resting and recovery needs alongside. Further, we will discuss with you the best 6 days workout plan for muscle gain. 6-Day Muscle Building Workout Plan
As mentioned before, a 6-day workout routine helps you target different muscle groups each day and focus on all major muscle groups. This type of workout schedule also involves a rest day to aid recovery. Here is your 6 days workout plan, along with the warming-up exercises that you should add to your everyday workout routine. Day 1 Shoulders Chest And Core Muscles
Warm Up:Jumping rope for 30 secondsArm circles with or without weightsPush-upsPull-ups Workout Routine:Barbell bench pressResistance band chest pressMilitary pressBanded push-ups to failuresBanded incline chest pressLateral raisesBanded decline chest pressResistance band crossoversResistance band raisesBanded glute bridgesResistance band flyersResistance band shoulder pressSide plank hold: 30 seconds on every sidePlank hold: 30 secondsCrunches to failure Do 3 sets of 15 reps of each followed by 2-minute breaks in between. Day 2 Triceps And Leg Muscles
Warm Up: Jump rope for 30 secondsFire hydrantsBodyweight squats or walking lunges Workout Routine:15 reps: tricep pushdowns20 reps: branded squats20 reps: standing calf raisesBanded squat hold: 30 seconds20 reps: banded lateral steps20 reps: seated leg curls12 reps: banded skull crushers20 reps: seated calf raisesBanded squats to failure Do 3 sets each with 2-minute breaks in between. Day 3 Back And Core Muscles
Warm Up:Bike warm-up: 5 minutes30 seconds of rope jumpingWalking lunges or bodyweight squatsArm circle with weightPush-ups Workout Routine:15 reps: Hammer strength pulldown 15 reps: lateral pulldowns including resistance bands15 reps: resistance band straight arm pulldown15 reps: ban-assisted pull-ups15 reps: barbell shrugs15 reps: banded glute bridges30 seconds side plank holds for each side30 seconds plank hold15 reps: clamshellsCrunches to failure Do 3 sets each with 2-minute breaks in between. Day 4 Triceps Biceps And Leg Muscles
Warm Up:30 seconds of rope jumpingArm circles with weights or pull-upsPush-ups Workout Routine:Band-assisted tricep dipsBarbell curlsHammer curlsSeated calf raisesResistance band tricep extensionsBanded bicep curlsStanding calf raisesBanded push-ups to failure Do 3 sets of 15 reps of each followed by 2-minute breaks in between. Day 5 Rest Day
Rest is an important part of this workout plan 6 days a week. Your muscles need time for recovery, and your body needs a break from the intense workout. This rest day also helps your muscles repair and grow. You can choose to do light exercises or yoga or stretching on your rest day. Day 6 Shoulders Chest And Abs
Warm Up:Bike warm-up for 5 minutesJumping rope for 30 secondsArm circles with extra weightPush-ups Workout RoutineMilitary PressResistance Band Chest PressBanded FlyersSide laterals to front raiseBanded glute bridgesDecline banded flyers30 seconds side plank hold on each side30 seconds plank holdCrunches to failure Do 3 sets of 15 reps of each followed by 2-minute breaks in between. Day 7 Biceps And Back Muscles
Warm Up:Rope jumping for 30 secondsBike warm-up for 5 minutesArm circles with weightsPush-ups Workout Routine:15 reps: bent-over rows with resistance bands20 reps: seated resistance band rows15 reps: deadlift15 reps: banded bicep curls15 reps: one arm rows15 reps: barbell curls15 reps: lateral pulldowns30 seconds plank hold15 reps: band-assisted pull-ups Do 3 sets each with 2-minute breaks in between. This is the best 6 days workout plan for fitness freaks who wish to gain more muscle naturally at the gym. How Effective Is The 6-Day Workout Routine
In the previous sections, we have discussed what a 6-day workout plan is and what are the exercises and workouts that you should do and what your warming-up schedule should be like. You must be wondering how effective this intense workout session is for your body and how well it helps you gain muscle. Well, if your aim is to gain muscle mass naturally, then the 6-day gym workout plan is the best for you. It is one of the most effective ways of gaining muscle. This workout plan is also suitable for weight loss. This is because this workout schedule involves high-intensity strength training. As shared in the best 6 days workout plan above, this training makes your gym sessions and training time more efficient. You can utilize your workout time well to train the target muscles with the workouts mentioned. For bodybuilders who need a full coverage plan, the 6-workout plan for muscle gain is the option to choose, as this workout will help you target all major muscle groups within the week. This is a workout schedule well suitable for intermediate and advanced bodybuilders. Conclusion
As we reach the end of this informative article on the 6-day gym workout schedule, we hope that you would have understood this type of workout plan in detail. We have shared with you the workout you must do and the warming-up exercises as well to help you have the full idea of what you are supposed to do in this 6-day program for muscle gain. FAQs
In case you have any doubts or queries related to the 6-day gym workout schedule, you can take a look at this section where we have tried answering the common questions related to this type of physical training. 1 Is 6 days a week in the gym too much for a beginner
Yes, a 6-day gym workout plan is too much for a beginner. This workout schedule is well-suited for intermediate and advanced bodybuilders who have experience. This is because they do have some base to build muscles. Also, this schedule is extremely hard and requires a lot of motivation and determination on the part of the bodybuilder. 2 Which schedule is the best for the gym
When making a workout schedule or workout plan, 6 days a week working out and one day of rest is the best schedule. 3 Which is the best workout schedule for weight loss
A 5-day schedule with three days of strength training, one day of HIIT and one day of steady state cardio is the best for weight loss. 4 What is the weight loss workout plan for women
Weight loss workout plan for women will include cardio, strength training and HIIT. Related tagsRelated tags :AquagymGym Pilates For the Love of Sports
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