Regular gym attendance is a crucial component in achieving your fitness goals. But having a well-planned workout regimen that targets all of your key muscle groups and helps you gradually improve your strength and endurance over time is more important than simply showing up and going through the motions.
You don’t need to look any farther if you’re seeking for a 6-day gym training routine to help you become in the greatest form of your life. We’ll lay out a thorough strategy in this article that you can use to get noticeable results in a matter of short weeks.
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Day 1: Triceps and Chest
We’ll concentrate on developing a powerful chest and triceps on the first day. Start with a 5- to 10-minute cardio warm-up, followed by some mild stretches.
- Bench Press with a Barbell: 4 sets of 8–10 reps
- 3 sets of 10–12 repetitions for the inclined dumbbell press
- three sets of 12–15 repetitions on the cable fly
- Bench Press with a Close Grip: 3 sets of 10–12 reps
- three sets of 12 to 15 reps of tricep pushdowns
Day 2: Biceps and the back
We’ll concentrate on developing a powerful back and biceps on day two. Once more, begin with a warm-up that consists of 5–10 minutes of cardio, then some gentle stretching.
- Pull-ups: three sets of as many repetitions as you can
- Barbell 4 sets of 8–10 reps for rows.
- 3 sets of 10–12 repetitions for lat pulldowns
- 3 sets of 10–12 repetitions for dumbbell curls
- Three sets of 12–15 repetitions for hammer curls
Day 3: Legs
It’s time to pay attention to your legs on day three. Start with a 5- to 10-minute cardio warm-up, followed by some mild stretches.
- 4 sets of 8–10 repetitions for squats
- 3 sets of 10–12 repetitions for the deadlift
- 3 sets of 12–15 repetitions on the leg press
- 3 sets of 12–15 repetitions for leg extensions
- Leg curls: 3 sets of 12 to 15 repetitions
Day 4: Abs and Shoulders
We’ll concentrate on developing strong shoulders and abs on day four. Start with a 5- to 10-minute cardio warm-up, followed by some mild stretches.
- 4 sets of 8–10 repetitions for the military press
- Lateral raises with dumbbells: three sets of 10–12 repetitions
- 3 sets of 10–12 repetitions for front raises
- 3 sets of 15-20 repetitions for crunches
- 3 sets of 15-20 reps of hanging leg raises
Day 5: Chest and Triceps
We’ll go back to the chest and triceps on day five and focus more on them. Start with a 5- to 10-minute cardio warm-up, followed by some mild stretches.
- Bench Press with Inclined Barbell: 4 sets of 8–10 reps
- Dumbbell Press with a Decline: 3 sets of 10–12 repetitions
- Flyes with a dumbbell: 3 sets of 12–15 reps
- 3 sets of 10–12 repetitions for skull crushers
- 3 sets of 12–15 overhead tricep extensions
Day 6: Biceps and the back
On day six, we’ll once again concentrate on the back and biceps to assist these muscle groups get stronger and more toned. Start with a 5- to 10-minute cardio warm-up, followed by some mild stretches.
- 4 sets of 8–10 repetitions for T-Bar Rows
- 3 sets of 10–12 repetitions of seated cable rows
- 3 sets of 12–15 repetitions for wide-grip pulldowns
- Three sets of 10–12 repetitions for barbell curls
- Curls for concentration: 3 sets of 12–15 reps
Tips for Success:
- Warm-up: Your muscles should be warmed up before starting any exercise. You can prevent injury and get the most out of your activity by warming up properly.
- Progressive Overload: It’s crucial to gradually increase the weight you lift as you advance in your training. Progressive overload is a theory that promotes both muscle development and strength.
- Nutrition: A healthy, well-balanced diet is a prerequisite for any exercise programme. To fuel your workouts and aid in muscle recovery, make sure you are eating enough protein, carbohydrates, and healthy fats.
- Rest and Recovery: Your workout regimen is just as vital as rest and recovery. To enable your muscles to heal and expand, make sure you are receiving adequate sleep and taking rest days.
- Hydration: To keep your body hydrated and help you perform at your best, it’s important to drink enough water before, during, and after your workout.
- When it comes to seeing benefits from your exercise programme, consistency is essential. To get the best results, stick to your strategy and develop a regular exercise routine.
- Variations: The exercises included in this workout plan can be changed to suit your specific requirements and preferences. To keep your workouts interesting and challenging, you may substitute dumbbell exercises for barbell exercises or change the order of the exercises.
It’s crucial to pay attention to your body and make any necessary adjustments because every person’s physique is unique. With the help of this six-day gym workout routine, you’ll be well on your way to reaching your fitness objectives if you are committed and consistent.