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. While Building muscle you are training your fast twitch muscle fibre, hence you need to pick those heavy weight by which you can hardly hit maximum 8 reps[no ego lifting], along with correct form. Always keep a gym partner or trainer if you are new to this.

We have designed this workout schedule keeping muscle anatomy in mind. We have covered each and every muscle and sub muscle, so that you can grow every part of your body.

Day
Workout
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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6 Day Workout Plan

Day 1: Chest and Tricep Workout

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 triceps 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

1 regular set up to failure

Push Ups

Exercise 1Barbell Bench Press

3-4 sets, 6-8 reps

Exercise 2Superset of Flat Dumbbell Flies & Flat Dumbbell Press

3-4 sets, 6-8 reps

Flat Dumbbell Flyes

Flat Dumbbell Press

Exercise 3Decline Dumbbell Press

3-4 sets, 6-8 reps

Decline Dumbbell Press

Exercise 4Incline Barbell Press

3-4 sets, 6-8 reps

Incline Barbell Press

Exercise 5Superset Of Pec Deck Flyes And Chest Dips

3-4 sets, 6-8 reps

Pec Deck Flyes

Chest Dips

Exercise 1Narrow Grip Bench Press

3-4 sets, 6-8 reps

Narrow Grip Bench Press

Exercise 2Superset Of Diamond Push-ups And Bench Dips

3-4 sets, 6-8 reps

Diamond Push-ups

Bench Dips

Exercise 3Skull Crusher

3-4 sets, 6-8 reps

Skull Crusher

Exercise 4Tricep Press Down

3-4 sets, 6-8 reps

Tricep Press Down

Exercise 5Parallel Bar Dips

3-4 sets, 6-8 reps

Parallel Bar Dips

Day 2: Shoulder Workout

Here are the best shoulder workout exercises that you must do to build you upper 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 1Superset of Rear Delt Flies and Reverse Peck Deck Flies

3-4 sets, 6-8 reps

Rear Delt Flyes

Reverse Pec Deck Flyes

Exercise 2Shoulder Barbell Press

3-4 sets, 6-8 reps

Shoulder Barbell Press

Exercise 3Arnold Press

3-4 sets, 6-8 reps

Arnold Press

Exercise 4Dumbbell Lateral Raises

3-4 sets, 6-8 reps

Dumbbell Lateral Raises

Exercise 5Pike Push-ups

3-4 sets, 6-8 reps

Pike Push-ups

Exercise 6Upright Rows

3-4 sets, 6-8 reps

Upright Rows

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 1Lying Leg Raises

3-4 sets, 6-8 reps

Lying Leg Raises

Exercise 2Scissors

3-4 sets, 6-8 reps

Scissors

Exercise 3Reverse Crunches

3-4 sets, 6-8 reps

Reverse Crunches

Exercise 4Plank

3-4 sets, 6-8 reps

Plank

Exercise 5Cross Arm Crunches

3-4 sets, 6-8 reps

Cross Arm Crunches

Exercise 6V-sit Ups

3-4 sets, 6-8 reps

V Sit Ups

Exercise 1Zumba

Zumba Workout

Exercise 2 Rope Skipping

Rope Skipping

Exercise 3Treadmill

Treadmill

Exercise 4Elliptical

Elliptical

Exercise 5Bicycle Riding

Bicycle Riding

Day 4: Back and Biceps Workout

One of the most important workouts while considering a 6 day gym workout schedule, many people ignores back workout because it can’t be seen without back. But back is the ultimate and biggest muscle, which gives you v shape. 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. People do excess of bicep exercises, but that’s not the solution.

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 e.g.: If you are doing overhand grip lat pull down 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 dumbbells, 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 1Pull-ups

3-4 sets, 6-8 reps

Pull-ups

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

3-4 sets, 6-8 reps

Overhand Grip Lat Pulldown

Underhand Grip Lat Pulldown

Exercise 3Deadlift

3-4 sets, 6-8 reps

Deadlift

Exercise 4Bent Over Barbell Row

3-4 sets, 6-8 reps

Bent Over Barbell Row

Exercise 5Superset Of Dumbbell Shrug And Rope Shrug

3-4 sets, 6-8 reps

Dumbbell Shrug

Rope Shrug

Exercise 1Chin Ups

3-4 sets, 6-8 reps

Chin Ups

Exercise 2Superset 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

Bicep Curls With Ez Bar ( Narrow Grip )

Bicep Curls With Straight Bar ( Wide Grip )

Exercise 3Concentration Curls

3-4 sets, 6-8 reps

Concentration Curls

Exercise 4Hammer Curls

3-4 sets, 6-8 reps

Hammer Curls

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 1Barbell Squats

3-4 sets, 6-8 reps

Barbell Squats

Exercise 2Leg Extensions

3-4 sets, 6-8 reps

Leg Extensions

Exercise 3Dumbbell Lunges

3-4 sets, 6-8 reps

Dumbbell Lunges

Exercise 4Hamstring Curls

3-4 sets, 6-8 reps

Hamstring Curls

Exercise 5Superset Of Standing Calf Raises And Seated Calf Raises

3-4 sets, 6-8 reps

Standing Calf Raises

Seated Calf Raises

DAY 6 AND DAY 7 WILL BE OF REST

Take day 6 and day 7 off, as your muscles need recovery. 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 high value to the workout. Be consistent, patient 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 Workout Schedule Bottom Line

Day 1: Chest and Tricep Workouts
Chest Workout [Download PDF]
Warm-up Exercise
Push-ups
1 set up to failure
Exercise 1
Barbell Bench Press
3-4 set
6-8 reps
Exercise 2
Superset Of Flat Dumbbell Flies 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 Peck Deck Flies or cable flies 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
Superset of rear delt flies and reverse peck deck flies
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
Pike push ups
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
Summary
Ultimate 6 Day Gym Workout Schedule
Article Name
Ultimate 6 Day Gym Workout Schedule
Description
Here is the best 6 day gym workout schedule for bulking. A weekly workout routine that will help you gain mass and build your strength.
Author

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