Do You Want 6 Day Gym Workout Plan for Strength and Muscle Growth? Exercises and a properly planned workout can help you keep up with exaggerated strength levels to get good muscle growth.[1] Hitting each muscle group with enough workouts to give a strong signal to grow takes itself at least 4 solid days but this has always been too little and is why the current best solution for training every single body part in one week happens over A 6 day gym workout schedule.
Introduction
6 Day Gym Workout Plan for Strength and Muscle Growth: It works so well because it is a complete and balanced routine to serve as the necessary scaffolding that will allow newcomers through their novice stages, while providing any dedicated trainee of recent experience at least some framework for real progress. [2]
In this detailed post, we are sharing with you an extreme yet balanced 6 Days workout routine that will include all of the important workouts essential for your gains that are to balance both the need & intensity in teeth as well as some last minute tips on recovery, diet specifically tailored keeping build upon muscle gain.
Whether you are a beginner or experienced with training, the following plan is made for someone whose goal over the next year is to train their body deeper than they have before and achieve an overall fit look.
Why a 6 Day Gym Workout Plan?
Ideal for those looking to add both muscle and some serious strength.. 6 Day Workout Program With For Massive Gains in Both Strength And Size Such a routine is designed to work certain muscles on any given day and take sufficient rest in the meanwhile, making it high-intensity but allowing time for recovery. [3]Muscle hypertrophy and the development of muscle strength depend on frequently exposing your muscles to a difficult challenge that causes micro damage, myosin release sickness estrogen balance in men Androgen garbage (sequence) Best done through regular exercise routine so it does not become acclimated(Data array)
Benefits of 6 day gym workout schedule
- Focused Muscle Training: Divided the week into specific muscle groups, for optimum hypertrophy and functional strength. By doing so, Every muscle in the body will be stimulated at least primary and some can go second ward although this method is needed to avoid under trained muscles which could lead to an over developed physique.[4]
- More Often More Growth: Training six days a week means more frequent stimulation of the muscles, which in turn leads to quicker growth. More frequent workouts keep the muscle working and prevent plateaus, as often happens in less than 5 weekly workouts.
- Balanced Schedule: An effective plan helps you in planning intense workouts with enough recovery time. In short, keeping this balance of RPE gives you a break from overtraining which can lead to injury and just sheer workout time until burnout.
A 6 day gym workout schedule enables you to achieve the progressive overload of muscles needed for strength and size gains. By doing this repeatedly you create an environment where your body is always adapting to greater stress being placed upon it, thus making great gains in both muscle size and strength.
Your 6 Day Gym Workout Schedule Set up
Now, before I get into the workouts themselves it’s important to know how to lay out your weekly gym schedule. You need to structure it correctly so that you make gains but also decrease the risk of injury. [5]This base is what distinguishes a good workout plan from one that can overt rain and not allow muscle recovery.
6 Day Gym Workout Schedule Example:
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Legs
- Day 4: Shoulders and Abs
- Day 5: Full Body Strength
- Day 6: Functional / HIIT
- Day 7: Rest Or Active Recovery
Every day will hit specific parts of your body to make sure all the major areas are exercised on a weekly schedule. This split is enough to give the corresponding muscles for recovery so that you get muscle growth and strength gain.[6] It is important to incorporate a rest day as this allows the muscles time to recover and become stronger, along with active recovery which can help decrease muscle soreness and increase blood flow.
To step up your game to even higher levels continue with the intensity, volume of work-outs. [7]This could mean using different rep ranges, tempos or even altering the equipment you use (DB vs. machine). Doing this will assist in breaking monotony with your exercise routine and keep those muscles guessing, which will result in continuous growth/adaptation.
Day 1: Chest and Triceps Workout
Do You want 6 Day Gym Workout Plan for Strength and Muscle Growth? This chest and triceps exercise is to assist in power in the heavier lifts that you will be performing for your arms, legs, back again as well as shoulders.[8]
Workout Routine:
- Bench Press 4 x 8-10
- The bench press is a solid exercise that focuses on the primary muscles of the chest, tris and delts. The bench press is great full upper body exercise as it’s a big compound movement that allows for heavy weights to be lifted making it ideal for producing overall strength in the top half of your body.
- Bench Press: 4 sets of 8–10 Incline
- This will help you focus on the upper chest, which is very important for a balanced view of your chest from the front. The incline position of course shifts the emphasis towards the upper pecs, an area that a lot of bodybuilders are lacking in.[9]
- Cable Flyes 3 x 12-15
- Cable flyes is an exercise that isolates the chest, especially inner and upper parts of the pectoralis major. This is great for creating chest definition and increasing muscle detail.
- Triceps Dips: 3X Failure
- Dips are a great multi-joint or compound exercise that primarily target the triceps but also hit the shoulders and chest.[10] Going to failure on dips is an effective way of ensuring that your triceps are completely worn out, which in turn will signal growth.
- Tricep Pushdowns: 4 sets of 10-12 reps
- This is an isolation exercise for triceps, which can help increase arm size and strength.
- Overhead Tricep Extension: 3×12-15
- The long head is especially important for maximizing triceps size and strength, thus the overhead extensions.
Day 2: Back And Biceps Workout
6 Day Gym Workout Plan for Strength and Muscle Growth Day 2 is a Back and Biceps day[11]. This workout is essential to having a strong and muscular upper-body, placing primary focus on the last, traps as well as biceps. A strong back will provide you with good support to keep your posture in check and is instrumental for overall upper body strength.
Workout Routine:
- Deadlifts: 4 sets of 6-8 reps
- Deadlifts are arguably the most powerful exercise you can include in your workouts for overall strength. [12]They are possibly the hardest exercise to do and target almost all muscle groups most importantly the back, glutes and hamstrings. Deadlifts are also great for improving core stability and working grip strength.
- Pull-Ups: 4 sets to failure
- A Pull up is a compound body weight exercise which works the Lats, Biceps and Mid back. This is great for building a wide back and compliments your other upper body strength goals.
- Bent Over Row: 4 sets of 8–10 reps
- A Compound Movement that works the mid-back, last and rear deltas. Bent over rows are one of the foundational movements for building back width, as well as your overall pulling strength.
- Cable Rows: 3 x 10-12
- Seated Cable Rows -targets the mid back making it ideal for detailed work on your back and improving posture.[13]
- Barbell curls -4 x 8–10
- Barbell curls are a basic but effective exercise for developing size and strength in the biceps. Yet, they work the biceps brachia the muscle you need to create that peak and fullness in your arms.
- Hammer Curls — 3 x 12–15
- Hammer curls target the brachialis and brachioradial is, muscles at the sides of your arms that help dictate both bicep mass as well as shape.
Day 3: Leg Workout
Now to the third day of our workout plan : Legs, which is arguably the most important muscle group as it relates with overall strength and power.[14] The following leg day workout is programmed to hit all the primary movers (and secondary ones too) associated with pulling off those big multi-joint lifts for your quadriceps, hamstrings, glutes and calves. An athletic and straight center of gravity stems all the way from having a strong lower body, so when they say never skip leg day it should not be done regardless.
Workout Routine:
- Squats: 4 sets of 6-8 reps
- The Squat: The King of All Leg Exercises, hits the quads, hamstrings, glutes and even your core. They are great to build lower body strength and improve overall athleticism.
- Leg Press: 4 sets of 8–10 reps
- It can manage and hold heavy weights lifted during work out legs especially quad, glutes and hamstrings by leg press. This is a great exercise to help add some volume to your leg training without the spinal loading of squats.
- Leg Curls, 3×12-15 reps
- Leg curls work the hamstrings (the back of your legs). Lack of knee strength can injure your knees (a horrible thing to have happen) and diminish leg power for lifts.
- Lunges (12 reps per leg, 3 sets)
- Lunges work the quads, glutes and hamstrings while also improving balance and coordination. Great for single arm strength and fixing those lopsided bits too.
- Calf raises 4 x (15–20 reps)
- Calf raises primarily target the gastrocnemius and soleus muscles, resulting in firm muscular calves. This is very important for increasing lower leg strength and improving overall athletic performance.
Day 4: Shoulder and Abs Workout
Things you need for day four: Shoulders, Abs These moves are specifically designed to increase your shoulder width and definition, while also keeping a strong core foundation.[15] Broad shoulders add to a strong upper body and help with some upper-body movements, while the core is needed for stability in almost all movements you do above hips.
Workout Routine:
- Shoulder Press (Overhead): 4 x 8-10
- This exercise targets the deltoids, triceps and upper chest The Overhead Press is a compound movement. It is an overall basic move for boosting shoulder size and strength.
- Lateral Raises: 4 x 12–15
- Lateral raises target the lateral deltoids a bit better for increased shoulder width and make your shoulders appear broader.
- Front Raises: 3 x 12-15
- Front raises work the front of the shoulder or anterior deltoids which are important for overall protraction during pushes. It is beneficial to develop the muscles in this way as it supports the shoulder becoming stronger and developing.
- Face Pulls 3×15
- They particularly target the rear delts and upper back, which can help counteract shoulder rounding (which is when your shoulders hunched forward in front of you) as well preventing injuries to the rotator cuff. One of the best exercises for balanced shoulder growth is this exercise.
- Hanging Leg Raises: 4 x15 reps
- Hanging leg raises is an advanced core exercise that really targets the lower abs and hip flexors. They contribute to building a powerful, well-built core.
- Planks: (3 sets, 1-minute hold each)
- Planks are an isometric core exercise that engages your abs, obliques and lower back. Great for core stability and endurance
Day 5: Total body strength workout
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Workout Routine:
- Clean and Press: 4×6-8
- It is a dynamic, compound movement that utilizes the whole body which heavily involves shoulders, traps, back and legs. A very useful exercise where one can utilize it to develop explosive strength and coordination.
- Deadlifts: 3 sets of 5 reps
- This is the day you revisit deadlifts to further build overall body strength, especially in your posterior chain. It is one of the most vital exercises for gaining power in general and improving performance within other compound lifts.
- Bench Press: 3 sets of 8 reps
- The bench press on the full-body day helps maintain some chest strength while helping to ensure that upper body pushing power is being developed.
- Pull-Ups: 4 sets to failure
- The core is still activated throughout the entire movement to do pull-ups, which further aids in building up your upper body pulling strength working on both those lats and biceps.
- Spinal Column Barbell Squats: 3×5
- On a full-body day, squats are there to maintain your leg strength (and make sure they catch up with your transforming upper body).
If you choose to work out your whole body during one of the 6 days in a gym workout schedule and another day off, then be rest assured that any muscle group is not left untouched meaning- it’s counted towards strength training. This day is also a great type of plateau blaster because you are targeting multiple muscle groups with the performance of compound movements.
Day 6: Functional and HIIT
Both functional training and high-intensity interval training (HIIT) are excellent ways to build cardiovascular fitness whilst also improving strength, endurance. Your “6 day gym workout schedule” ends with these explosive movements that improve athleticism, torch fat and boost conditioning!
Workout Routine:
- Dumbbell Swings: 4*50 Kettlebell swings Conservatives
- Kettlebell Swings work the entire posterior chain, and are great for strengthening your glutes, hamstrings and lower back. They also give a great cardio workout by keeping your heart rate up and boosting endurance.
- Battle Ropes: 4 sets of 30 second intervals
- Top half: As all the upper body, including arms, shoulders and core muscles are involved in battle rope workouts. Great for building endurance, strength & coordination.
- Box Jumps: 4 sets of 10 reps
- Box Jumps: A plyometric movement which enhances explosive power, speed and the strength of your lower body. They’re excellent for improving athletic performance.
- Medicine Ball Slams – 4×12
- Like executing burpees, performing medicine ball slams also enforces full-body effort with extra emphasis done on your core shoulders and back as well. This exercise is also power provoking and relieves stress.
- Sprints 6 x 30″ rest:1′
- Again, sprints are a high intensity cardiovascular exercise that target speed strength as well as providing an input into long term endurance and general conditioning. It also aids in fat burn and boosts metabolism.
This will be your tough training day to push your endurance and functional strength, completing the rest of circles on a weekly gym week. Functional training and HIIT will not only increase your strength but also dial in that baseline for how effectively you move through day-to-day activities.
How To Recover and Eat on a 6 Days Workout Plan | Average Broz Broman Awesomeness
6 Day Gym Workout Plan for Strength and Muscle Growth: Particularly with six-day-a-week training, proper recovery and nutrition can make or break the exercise plan. This is the time period in which your muscles are able to repair and grow stronger, and nutrition gives them necessary fuel for it.
Recovery Tips:
- Sleep: Try and get 7-9 hours of good quality sleep a night to let the muscles you break down repair and grow. Almost all of muscle recovery is done while you sleep, and the regulation of hormones required for building muscles.
- Water: Make sure that you are drinking a lot of water all day as it is important for muscle recovery. Good hydration helps maintain normal muscle function and decreases the risk of muscle soreness.
- Stretch: Add yoga or stretching to your schedule because it’s going to loosen up the bits, and decrease those muscle aches. Stretching can help maintain joint health and avoid injuries, which ultimately means you can continue training effectively.
Nutrition Tips:
Eat enough protein to help repair and grow muscles (aiming for at least 1.6g per kilo of body weight) Since protein is the foundation of muscle, eating enough helps with recovery and growth.
Balanced Diet Make sure you have a balanced diet fueled up with carbohydrates, fat and proteins to the body workouts so it can help in recovery. Carbohydrates give you the energy to do intense workouts. Fats help with general health, hormones and so on but don’t really have much of an effect during exercise.
Glutamine Whey Protein Creatine These natural supplements can facilitate the fulfillment of the requirements of your body and may enhance exercising.
Conclusion
6 Day Gym Workout Plan for Strength and Muscle Growth: The 6 day gym workout schedule is a highly effective program if you aim for significant gains in strength and muscle. You will be training every muscle group with this plan to minimize as many weaknesses in the nervous system damage leading gains possible. But please keep in mind; consistency is everything, so follow this structure over time and also ensure your nutrition & recovery are on point to maximize all those gains!
FAQ:
Q. Too much for beginners: 6 day gym workout schedule
A. 6 Day GYM Workout Schedule For Beginners Begin with 3-4 days and work up to as many as six days depending on your fitness level.
Q. How long per workout session?
A. All the sessions in a 6 day gym workout schedule cardio with abs should take approximately 60–90 min including warm up and cool down.
Q. What if I am unable to go to the gym every day?
A. If you miss a day, don’t beat yourself up. Modify your weekly gym routine and compensate by upping the intensity or combining exercises.
Q. Table of Contents How fast will I see results with this 6 day gym workout scheduled
A. By 4-6 weeks of proper training, nutrition and recovery benefits become apparent to all health records.
Q. Can I tweak the 6 day gym workout schedule?
A. Sure, make the workout plan fit your fitness level and what you want to do but keep the structure so it is balanced.
