21st Century is a world of perfectness. To achieve perfectness in every single thing, you need to achieve a calm and composed mind as well as a perfectly toned body. To start with it, one must understand the nomenclature and importance of physical body workout. 

So It’s time to change your physique. Being physically fit changes your mentality and approach towards society. There is no need to wait until the next year. Here is the best 6-day gym workout schedule all (men and women).

You can check out the most powerful Gym Motivational Quotes for the boost while workout in the gym. 

6 Day Gym Workout Schedule

Some are looking for weight loss, while some are looking for bulking. This article will focus on the gym workout routine for mass gaining. To achieve the mass gain, you have to understand the requirements and work-out plan. Below is the best 6 days gym workout schedule for bulking.

DAY 1: CHEST AND TRICEPS

DAY 2: SHOULDERS

DAY 3: ABS AND CARDIO

DAY 4: BACK AND BICEPS

DAY 5: LEGS

DAY 6 & 7: REST

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Day 1: Chest and Tricep Workouts

There are a lot of exercises you can do on chest day. These exercises are best of the best mass building exercises. For the correct 6 Day Gym Workout Schedule, these exercises have been identified as effective. Before you do any of these chest workouts and Tricep Workouts you must be aware of things you should avoid.

Mistakes that should be avoided while chest workout

1. Keep Full Range Of Motion – Keep a full range of motion while performing any chest exercise. Don’t do half reps, it will give you only half results.

2. Say no to only regular sets – Don’t perform only regular sets. Bring some variations like drop sets, death sets, and supersets. Adding these factors will burn more calories and will take you out of your comfort zone.

Mistakes that should be avoided while tricep workout

1 ) Elbow Position – While doing any kind of tricep exercise like Tricep press down, overhead dumbbell tricep extension, close grip bench press, skull crusher, etc. Try to keep your elbows nice and tight as possible. Always squeeze and contract your tricep to get maximum blood in the tricep area.

2 ) Giving More Importance To Heavy Weight Than Full Range Of Motion – The full range of motion is the key guy. Never try to ignore it just to lift heavy. As mentioned earlier your muscle doesn’t know how much you are lifting, they only know the tension, which is created on them. So keep your form correct for maximum results.

Warm-up Exercise: Push-ups

20 Minutes

Exercise 1: Barbell Bench Press 

3-4 sets, 6-8 reps

Exercise 2: Superset Of Flat Dumbbell Flyes And Flat Dumbbell Press

3-4 sets, 6-8 reps

Exercise 3: Decline Dumbbell Press

3-4 sets, 6-8 reps

Exercise 4: Incline Barbell Press

3-4 sets, 6-8 reps

Exercise 5: Superset Of Pec Deck Flyes And Chest Dips

3-4 sets, 6-8 reps

Exercise 1: Narrow Grip Bench Press

3-4 sets, 6-8 reps

Exercise 2: Superset Of Diamond Push-ups And Bench Dips

3-4 sets, 6-8 reps

Exercise 3: Skull Crusher

3-4 sets, 6-8 reps

Exercise 4: Tricep Press Down

3-4 sets, 6-8 reps

Exercise 5: Parallel Bar Dips

3-4 sets, 6-8 reps

Day 2: Shoulder Workout

Here are the best shoulder workout exercises, that you must do to build you uppper body. There could be various exercises based on the strength, repetition, intensity etc. In order to gain mass, you must follow the proper workout schedule, diet plan etc. and should stick to it. Before doing any of these exercises, make sure you are aware of the things you should avoid while doing exercise.

Mistakes that should be avoided while shoulder workout

Doing Rear Delt Exercises In Last – When you are hitting any of the chest pressing exercises, you engage your anterior delts. So your anterior delts may be much stronger than your rear delt. So try to hit your rear delts in starting and make them strong equal to your anterior and lateral delt. Your shoulder will look complete only if all three heads are trained equally.

Exercise 1: Pike Push-ups

3-4 sets, 6-8 reps

Exercise 2: Shoulder Barbell Press



3-4 sets, 6-8 reps

Exercise 3: Arnold Press

3-4 sets, 6-8 reps

Exercise 4: Dumbbell Lateral Raises

3-4 sets, 6-8 reps

Exercise 5: Superset Of Rear Delt Flyes And Reverse Pec Deck Flyes

3-4 sets, 6-8 reps

Exercise 6: Upright Rows

3-4 sets, 6-8 reps

Day 3: Abs And Cardio Workout

Everyone wants abs but hardly people work for it. Here is the best exercises listed for abs workout that will get you six-packs. Everyone has six packs under those fleshy mass. You have to work hard to burn your belly fat and get a six-pack.

Before you start working for your abs, following things you should keep in mind.

Mistakes that should be avoided while abs workout

1) Focusing Only On Isolation Exercise – It’s important to keep a perfect combination of isolation and compound. Don’t just do crunches. Add compound movements like leg raises,plank ,deadlift,squats,etc. These exercises not only put tension on your legs but also abs. So don’t forget to add these compounds exercises on respective days. But this doesn’t mean you should not focus on isolation. Keep a proper combination of both things. This will give you result faster.

2) Doing Abs Exercise In Beginning – This is the mistake most gym-goers make. Doing abs exercises, in the beginning, will make you fatigued and your performance in other exercises will gradually decrease. So make sure you are doing abs in the end.

Exercise 1: Lying Leg Raises

3-4 sets, 6-8 reps

Exercise 2: Scissors

3-4 sets, 6-8 reps

Exercise 3: Reverse Crunches

3-4 sets, 6-8 reps

Exercise 4: Plank

3-4 sets, 6-8 reps

Exercise 5: Cross Arm Crunches



3-4 sets, 6-8 reps

Exercise 6: V-sit Ups

3-4 sets, 6-8 reps

Cardio Exercise

You can do the cardio workout with various exercises. Following is the list of exercises you can do. For mass gain, you must do cardio in the end for 20 minutes.

Zumba

Rope Skipping

Treadmill

Elliptical

Bicycle Riding

Day 4: Back And Biceps Workout

One of the most important workouts while considering a 6 day gym workout schedule. Most of the people skip leg workouts because it hurts the most and ignores back workout because it can’t be seen easily. The study says, people often work hard for what they can see easily.

So here is the list of best exercises for a back workout. While you are planning for 6 day gym workout schedule, you should work on your back along with biceps. The most attractive and impactful muscle of the body, bicep.

Having a bigger bicep is still a dream of all. We work hard for it. Do excess of bicep exercises. But that’s not the solution. So here is the perfectly designed 6 day gym workout schedule, which will help you to build your overall strength and full body muscles.
Before starting with the workout, you should know things that to be avoided.

Mistakes that should be avoided while back workout

1) Bended Back – One of the most common mistakes People make during performing any of the back exercises is bending/curving their back. This increases the chances of injury. Try to keep your back straight, slight arched ( lower back ) while performing deadlifts or any other exercise.

2) Using The Same Grip Over And Over – Back is the biggest muscle group in the upper body. So we must focus on every part of it. Using the same grips over and over will not help this
For eg: If you are doing overhand grip lat pulldown from months, your lower lats will become weaker and weaker day by day.

Mistakes that should be avoided while biceps workout

1) Form – To lift heavy dumbells, most people make their form worst and start moving their elbows and back. Due to this tension starts creating on other muscles and bicep muscles are not fully brought under tension. Always remember the golden rule ” quality over quantity. Your muscles don’t know how much you are lifting, they grow properly only when you are creating all tension on your targeted area. So keep your ego aside and perform curls with correct form.



2) Compound vs Isolation – Don’t just stick with curls all day. Try to hit your biceps from other angles. Do cable curls, hammer curls. Don’t forget to add chin-ups. It’s a great compound movement exercise, which will target your biceps as well as back. Compound movements are much better than any isolate exercise.

3) Change in angles

Most people hit bicep curls only with a medium grip. This will not grow your biceps completely. Make sure you are targeting every head, by changing the angle.

Exercise 1: Pull-ups

3-4 sets, 6-8 reps

Exercise 2: Superset Of Overhand Grip Lat Pulldown And Underhand Grip Lat Pulldown

3-4 sets, 6-8 reps

Exercise 3: Deadlift

3-4 sets, 6-8 reps

Exercise 4: Bent Over Barbell Row

3-4 sets, 6-8 reps

Exercise 5: Superset Of Dumbbell Shrug And Rope Shrug

3-4 sets, 6-8 reps

Exercise 1: Chin Ups

3-4 sets, 6-8 reps

Exercise 2: Superset Of Bicep Curls

A) Bicep Curls With Ez Bar ( Narrow Grip )
B) Bicep Curls With Straight Bar ( Wide Grip )

3-4 sets, 6-8 reps

Exercise 3: Concentration Curls

3-4 sets, 6-8 reps

Exercise 4: Hammer Curls

3-4 sets, 6-8 reps

Exercise 5: Superset Of Reverse Grip Bicep Curls And Incline Dumbbell Curls

3-4 sets, 6-8 reps

Day 5: Leg Workouts

One of the most difficult and most skipped workout. Everyone wants a good physique, but nobody wants to work for strong legs. We have people with the great upper body and but with chicken legs. That’s the reason why we should never skip legs day. So here is the best 6 day split workout schedule, and day 5 of every week is dedicated to legs.

Few precautions to be taken before you start with leg workouts. Below are the things that you should avoid while doing legs workout.

Mistakes that should be avoided while legs workout

1) Ignoring Hamstrings – Most people focus on quads and calves so much that they ignore training hamstring. The hamstring muscle is a kind of muscle which we can’t see. But ignoring hamstring can cause strain and more serious knee problems down the line.

2) Rounding Back – A common but dangerous mistake committed by most of the people. While performing squats or deadlifts, make sure that you are not rounding your back. It may cause you serious injuries and you may not be allowed to do these heavy exercises ever again.

Exercise 1: Barbell Squats

3-4 sets, 6-8 reps

Exercise 2: Leg Extensions

3-4 sets, 6-8 reps

Exercise 3: Dumbbell Lunges

3-4 sets, 6-8 reps

Exercise 4: Hamstring Curls

3-4 sets, 6-8 reps

Exercise 5: Superset Of Standing Calf Raises And Seated Calf Raises.

3-4 sets, 6-8 reps

DAY 6 AND DAY 7 WILL BE OF REST

Follow this workout plan to build strength and muscles. One of the best 6 days split workout routine for mass gain. Following a balanced diet plan will add some value to the workout. Be consistant and loyal to see results. Always consult with your personal trainer or doctor before following any workout plan. These workout plans are designed to gain weight and is an ideal for all. In some cases, you might need to change any of the workout routine as per your physique and health.

6 Day Workout Schedule PDF

Having 6 Day Gym Workout Schedule PDF with us helps to keep us updated with the whole week routine. You can download PDF and print it for the further offline use. We have also provided individual PDFs for every day.

You can download 6 day gym workout schedule PDF below.

6 Day Gym Workout Schedule PDF ↓

6 Day Workout Schedule Bottom Line

Day 1: Chest and Tricep Workouts
Chest Workout [Download PDF]
Warm-up Exercise Push-ups 20 Minutes
Exercise 1 Barbell Bench Press 3-4 set 6-8 reps
Exercise 2 Superset Of Flat Dumbbell Flyes And Flat Dumbbell Press 3-4 set 6-8 reps
Exercise 3 Decline Dumbbell Press 3-4 set 6-8 reps
Exercise 4 Incline Barbell Press 3-4 set 6-8 reps
Exercise 5 Superset Of Pec Deck Flyes And Chest Dips 3-4 set 6-8 reps
Triceps Workouts [Download PDF]
Exercise 1 Narrow Grip Bench Press 3-4 set 6-8 reps
Exercise 2 Superset Of Diamond Push-ups And Bench Dips 3-4 set 6-8 reps
Exercise 3 Skull Crusher 3-4 set 6-8 reps
Exercise 4 Tricep Press Down 3-4 set 6-8 reps
Exercise 5 Parallel Bar Dips 3-4 set 6-8 reps
Day 2: Shoulder Workout [Download PDF]
Exercise 1 Pike Push-ups 3-4 set 6-8 reps
Exercise 2 Shoulder Barbell Press 3-4 set 6-8 reps
Exercise 3 Arnold Press 3-4 set 6-8 reps
Exercise 4 Dumbbell Lateral Raises 3-4 set 6-8 reps
Exercise 5 Superset Of Rear Delt Flyes And Reverse Pec Deck Flyes 3-4 set 6-8 reps
Exercise 6 Upright Rows 3-4 set 6-8 reps
Day 3: Abs And Cardio Workout
Abs Workout [Download PDF]
Exercise 1 Lying Leg Raises 3-4 set 6-8 reps
Exercise 2 Scissors 3-4 set 6-8 reps
Exercise 3 Reverse Crunches 3-4 set 6-8 reps
Exercise 4 Plank 3-4 set 6-8 reps
Exercise 5 Cross Arm Crunches 3-4 set 6-8 reps
Exercise 6 V-sit Ups 3-4 set 6-8 reps
Cardio Exercise [Download PDF]
Zumba
Rope Skipping
Treadmill
Elliptical
Bicycle Riding
Day 4: Back And Biceps Workout
Back Workout [Download PDF]
Exercise 1 Pull-ups 3-4 set 6-8 reps
Exercise 2 Superset Of Overhand Grip Lat Pulldown And Underhand Grip Lat Pulldown 3-4 set 6-8 reps
Exercise 3 Deadlift 3-4 set 6-8 reps
Exercise 4 Bent Over Barbell Row 3-4 set 6-8 reps
Exercise 5 Superset Of Dumbbell Shrug And Rope Shrug 3-4 set 6-8 reps
Biceps Workout [Download PDF]
Exercise 1 Chin Ups 3-4 set 6-8 reps
Exercise 2 Superset Of Bicep Curls 3-4 set 6-8 reps
Exercise 3 Concentration Curls 3-4 set 6-8 reps
Exercise 4 Hammer Curls 3-4 set 6-8 reps
Exercise 5 Superset Of Reverse Grip Bicep Curls And Incline Dumbbell Curls 3-4 set 6-8 reps
Day 5: Leg Workouts [Download PDF]
Exercise 1 Barbell Squats 3-4 set 6-8 reps
Exercise 2 Leg Extensions 3-4 set 6-8 reps
Exercise 3 Dumbbell Lunges 3-4 set 6-8 reps
Exercise 4 Hamstring Curls 3-4 set 6-8 reps
Exercise 5 Superset Of Standing Calf Raises And Seated Calf Raises. 3-4 set 6-8 reps
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